COMMON MISTAKES AND SOLUTIONS FOR GOOD SLEEP
Sleep is an important factor to keep your immune system in check. We so easily overlook this aspect of our lives however it is part of a healthy lifestyle.
Whilst we are young we feel invisible and thus develop some very bad habits which catch up with us later in the form of disease or in the form of being prone to disease. One of the biggest health challenges is getting the right amount of.
Sleep! People either aren’t getting enough of it, sometimes they’re not sure how much sleep they should get or wake up intermittently during the night. Sometimes they do get restless which leaves them exhausted. It’s getting in the way of their work, their health, their entire lives. Poor sleep hygiene is far more common than you might think. Millions of adults, and children and babies too, struggle to get enough sleep each night, due to issues like stress, chronic pain, sleep apnea and even normal development. You can probably relate to this challenge on some level, I know I do.
We may not like to admit it, many of the sleep problems we experience are the result of bad habits and behaviours. Staying up late or sleeping in later; it is important to wake up at the same time everyday even on weekends. Sleeping in upsets the circadian rhythm. We eat foods that disagree with us or enjoy a drink late at night, oblivious to their disruptive impact on our sleep rhythms. Over time, we teach our body not to sleep and for relief we often turn to sleeping pills, which mask rather than solve the problem, and can lead to addiction.
Ultimately for real success, with insomnia as with any chronic problem, one must look for the underlying imbalances and root causes and address those.
Here are the COMMON sleep “mistakes” and their solutions:
Source: Dr Frank Lipman’s studies
MISTAKE #1 Using sleeping pills to fall and stay asleep.Sleeping pills mask sleep problems and do not resolve the underlying cause of insomnia. Many sleep studies have concluded that sleeping pills, whether prescription or over the counter, over the long term, do more harm than good. They can be highly addictive and studies have found them to be potentially dangerous. (See studies below.)For short term use, there may be indications for sleeping pills, but over time, sleeping pills can actually make insomnia worse, not better. If you have been taking them for a long time, ask our doctor to help you design a regimen to wean yourself off them.
SOLUTION Learn relaxation techniques.Aside from physical problems, stress may be the number one cause of sleep disorders. Temporary stress can lead to chronic insomnia and circadian rhythm sleep disorders. Many people tell me they can’t switch off their racing minds and therefore can’t sleep.Do some breathing exercises, restorative yoga or meditation. These will calm the mind and reduce the fears and worries that trigger the stress.
MISTAKE #2 Using alcohol to fall asleep.Because of alcohol’s sedating effect, many people with insomnia drink alcohol to promote sleep. Alcohol does have an initial sleep-inducing effect, but as it gets broken down by the body, it usually impairs sleep during the second half of the night leading to a reduction in overall sleep time. Habitual alcohol consumption just before bedtime can reduce its sleep-inducing effect, while its disruptive effects continue or even increase.
SOLUTION Take nutrients that calm the body and mind, getting you ready for sleep.Don’t drink alcohol to help you sleep. Look for a calming formula that has some of the following: amino acids, L theanine, taurine, 5 HTP and GABA, and herbs like lemon balm, passion flower, chamomile and valerian root. Taking the minerals, calcium and magnesium at night is also helpful. For some people, especially folks over 50, melatonin can be helpful too. This is because the body produces less melatonin with advancing age and may explain why elderly people often have difficulty sleeping and respond well to melatonin.
MISTAKE #3 Watching television to fall asleep.Because we have no trouble at all falling asleep in the living room in front of the TV many of us watch TV in bed to fall asleep. But when we fall asleep in a bed watching TV, we invariably wake up later on. This sets up a cycle or conditioning that reinforces poor sleep at night. I have had many patients over the years develop insomnia due to this type of conditioning.
SOLUTION Get the TV out of the bedroom.Don’t watch TV in bed, the bed should be associated with sleep (and sex).MISTAKE #4 Staying in bed hoping to fall asleep.If you can’t fall asleep within 30-45 minutes, chances are you won’t for at least another hour, and perhaps even longer. You may have missed the open “sleep gate” or missed catching the sleep wave. A “sleep gate” is the open window of time your body will allow you to fall asleep. Researchers have found that our brain goes through several sleep cycles each night where all sleep phases are repeated. These cycles last from 90 minutes to 2 hours, and at the beginning of each cycle, the body’s “sleep gate” opens. You won’t be able to fall asleep when your sleep gate is closed.
SOLUTION Catch the sleep wave.If you find you can’t fall asleep within 45 minutes, get up and get out of the bedroom. Read a book, do a restorative yoga pose or do some other calming activity for another 1 -1½ hours before trying to sleep again. Staying in bed only causes stress over not sleeping.It is like surfing, you need to catch that sleep wave. Haven’t you noticed that you can be exhausted and yet you avoid going to sleep and then a few hours later when you are ready for bed, you are suddenly wide awake? You missed the wave.
MISTAKE #5 Making sleep a performance issue.Often just thinking about sleep affects your ability to fall asleep. What happens frequently is that the way you cope with the insomnia becomes as much of a problem as the insomnia itself. It often becomes a vicious cycle of worrying about not being able to sleep, which leads to worsening sleep problems. Like so many things in life, it is about letting go, going with the flow. Sleep needs to become a natural rhythm like breathing, something that comes automatically and you don’t think about.
SOLUTION Let go and go with the flow.Use the time to practice breathing exercises or meditation and to become aware of how what you eat, what medications you take, what behaviours or certain activities can affect your sleep cycle.Increase your awareness by paying attention to your body and becoming conscious of how you react to different foods and situations. Use this time productively, instead of getting upset that you can’t fall asleep.One final point.For chronic insomniacs, especially if you are heavy snorer, it is a good idea to rule out Sleep Apnea as the cause. This is a serious condition that affects at least 12 million Americans, many of whom have not been diagnosed. Usually they are heavy snorers. What happens is that the tissues at the back of the throat relax and in so doing block the airways. The brain senses oxygen deprivation, and sends wakeup signals. There is a release of adrenaline and cortisol, the stress hormone. Not only does this interfere with sleep, it can increase blood pressure, raising your risk of heart problems and stroke. It can also interfere with insulin sensitivity, and increases your risk of diabetes.