Q. I often have problems falling asleep or staying asleep at night. What can I do to get a better night's sleep? Is my inability to sleep a sign that I just don't need much sleep?
A. You aren't alone. Insomnia is a problem shared by more than 70 million Americans, according to National Institutes of Health. This widespread sleep disorder is characterized by:
• Difficulty getting to sleep
• Difficulty staying asleep
• Waking up too early
• Experiencing a poor quality of sleep
Impact of Insomnia
Regular, restful sleep has substantial influence on people's mental and physical health, as well as their ability to function safely and live productively. In the past, insomnia was considered a symptom of a condition or disorder. In some cases, it is a symptom of an underlying problem; however, we now recognize that insomnia can be a disorder in itself.
Generally speaking, insomnia is not a sign that you don't need the sleep you're missing out on. People with insomnia suffer when quality sleep eludes them. This sleep deficit can manifest itself in a number of ways: depression, stress, low energy, poor motor skills, reduced cognitive performance, obesity and illness. It can damage our professional lives, our relationships, our health and our safety. In fact, multiple studies have linked sleep duration to longevity.
Recommended Sleep
Different people and age groups can require varying amounts of sleep. While there is not an exact number, research has shown that the average daily need for sleep is:
• Seven to nine hours for adults
• Nine and a half hours for teens
• Sixteen hours for infants
Again, each person's natural sleep requirement varies. Listen to your body's natural signals and take notice of what amount of sleep is refreshing and restorative for you.
When it comes to sleep, quality is also an important factor. While a cat nap might give us a little boost when we need it, we need to experience a longer period of restful sleep to reap the full benefits. A healthy sleep cycle includes alternating periods of non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.
About NREM Sleep:
Periods of NREM and REM sleep alternate approximately every 90 minutes. During this time, NREM accounts for about 75 percent of each sleep cycle and allows us our deepest, most restorative sleep.
About REM Sleep:
REM sleep accounts for about 25 percent of each sleep cycle. During REM sleep, the body is generally immobile while the brain is active, and our eyes move back and forth. We dream during REM sleep, which in turn fuels and tones our brain for the following day.
Improving Your Sleep
Our daily lives are filled with influences that can make or break a good night's sleep. If you're dealing with insomnia, the solution may be closer than you think. Here are a few practices that can set the stage for restful sleep:
• Maintain a consistent sleep routine: Incorporate your normal weeknight sleep schedule into the weekend as much as possible. It may also help to adopt regular nighttime rituals (reading, meditation, relaxation exercises) to give your body the signal that it is time to sleep.
• Establish a restful environment: Your bedroom should be cool, quiet and dark. The mattress and bedding should be comfortable. If possible, the room should be free of distractions, such as a computer, television or other reminders of your day-to-day responsibilities. Ideally, the bedroom should be reserved for two functions at night: sleep and intimacy.
• Avoid stimulants: Caffeine and nicotine are two common stimulants that can disrupt our sleep. Some people are more sensitive to the effects of stimulants. For instance, while some people can go to sleep after drinking a cup of coffee, others can lose sleep up to 12 hours after consuming it. Remember, chocolate is also a source of caffeine.
• Avoid alcohol: Even though alcohol is often considered a sedative, it can actually hurt our ability to sleep through the night.
• Avoid eating close to bedtime: It's best to stop eating for the night several hours before your bedtime. In some cases, the digestive process can decrease your comfort level, especially if you just ate a heavy or spicy meal.
• Exercise well before bedtime: While daily exercise can actually help you sleep better, you don't want to get your pulse racing and your body heated too close to your bedtime. A lower body temperature is conducive to sleeping. An afternoon workout can be ideal for a good night's sleep.
• Manage stress: Rest can evade us when our minds are focused on our daily worries. Stress management techniques can range from reading a relaxing book to doing yoga to keeping a journal. Your healthcare provider can also offer some tips on how to deal with your stress.
• Change tactics: On those nights you can't get back to sleep after being awake for 10 minutes, try getting up and doing something else relaxing and non-stimulating. Sometimes a simple change of environment (sleeping in a different room) can help you set aside the thoughts that are keeping you from rest.
If you find you cannot manage your insomnia, please consult your primary care provider. As mentioned above, sleep deprivation can have serious and far-reaching consequences on your health and quality of life. Insomnia can also be a sign of other health issues. Either way, it is not an acceptable part of a healthy lifestyle.Your healthcare provider can offer you additional resources and treatment options, depending on your individual condition.
A. You aren't alone. Insomnia is a problem shared by more than 70 million Americans, according to National Institutes of Health. This widespread sleep disorder is characterized by:
• Difficulty getting to sleep
• Difficulty staying asleep
• Waking up too early
• Experiencing a poor quality of sleep
Impact of Insomnia
Regular, restful sleep has substantial influence on people's mental and physical health, as well as their ability to function safely and live productively. In the past, insomnia was considered a symptom of a condition or disorder. In some cases, it is a symptom of an underlying problem; however, we now recognize that insomnia can be a disorder in itself.
Generally speaking, insomnia is not a sign that you don't need the sleep you're missing out on. People with insomnia suffer when quality sleep eludes them. This sleep deficit can manifest itself in a number of ways: depression, stress, low energy, poor motor skills, reduced cognitive performance, obesity and illness. It can damage our professional lives, our relationships, our health and our safety. In fact, multiple studies have linked sleep duration to longevity.
Recommended Sleep
Different people and age groups can require varying amounts of sleep. While there is not an exact number, research has shown that the average daily need for sleep is:
• Seven to nine hours for adults
• Nine and a half hours for teens
• Sixteen hours for infants
Again, each person's natural sleep requirement varies. Listen to your body's natural signals and take notice of what amount of sleep is refreshing and restorative for you.
When it comes to sleep, quality is also an important factor. While a cat nap might give us a little boost when we need it, we need to experience a longer period of restful sleep to reap the full benefits. A healthy sleep cycle includes alternating periods of non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.
About NREM Sleep:
Periods of NREM and REM sleep alternate approximately every 90 minutes. During this time, NREM accounts for about 75 percent of each sleep cycle and allows us our deepest, most restorative sleep.
About REM Sleep:
REM sleep accounts for about 25 percent of each sleep cycle. During REM sleep, the body is generally immobile while the brain is active, and our eyes move back and forth. We dream during REM sleep, which in turn fuels and tones our brain for the following day.
Improving Your Sleep
Our daily lives are filled with influences that can make or break a good night's sleep. If you're dealing with insomnia, the solution may be closer than you think. Here are a few practices that can set the stage for restful sleep:
• Maintain a consistent sleep routine: Incorporate your normal weeknight sleep schedule into the weekend as much as possible. It may also help to adopt regular nighttime rituals (reading, meditation, relaxation exercises) to give your body the signal that it is time to sleep.
• Establish a restful environment: Your bedroom should be cool, quiet and dark. The mattress and bedding should be comfortable. If possible, the room should be free of distractions, such as a computer, television or other reminders of your day-to-day responsibilities. Ideally, the bedroom should be reserved for two functions at night: sleep and intimacy.
• Avoid stimulants: Caffeine and nicotine are two common stimulants that can disrupt our sleep. Some people are more sensitive to the effects of stimulants. For instance, while some people can go to sleep after drinking a cup of coffee, others can lose sleep up to 12 hours after consuming it. Remember, chocolate is also a source of caffeine.
• Avoid alcohol: Even though alcohol is often considered a sedative, it can actually hurt our ability to sleep through the night.
• Avoid eating close to bedtime: It's best to stop eating for the night several hours before your bedtime. In some cases, the digestive process can decrease your comfort level, especially if you just ate a heavy or spicy meal.
• Exercise well before bedtime: While daily exercise can actually help you sleep better, you don't want to get your pulse racing and your body heated too close to your bedtime. A lower body temperature is conducive to sleeping. An afternoon workout can be ideal for a good night's sleep.
• Manage stress: Rest can evade us when our minds are focused on our daily worries. Stress management techniques can range from reading a relaxing book to doing yoga to keeping a journal. Your healthcare provider can also offer some tips on how to deal with your stress.
• Change tactics: On those nights you can't get back to sleep after being awake for 10 minutes, try getting up and doing something else relaxing and non-stimulating. Sometimes a simple change of environment (sleeping in a different room) can help you set aside the thoughts that are keeping you from rest.
If you find you cannot manage your insomnia, please consult your primary care provider. As mentioned above, sleep deprivation can have serious and far-reaching consequences on your health and quality of life. Insomnia can also be a sign of other health issues. Either way, it is not an acceptable part of a healthy lifestyle.Your healthcare provider can offer you additional resources and treatment options, depending on your individual condition.
