Insomnia and Sleeping
"To achieve the impossible dream, try
going to sleep." – Joan Klempner
I admit it. I love to sleep.
But it’s more than that. I NEED sleep. You NEED sleep too - whether you enjoy
sleeping or not.
While we sleep, our bodies are able to rejuvenate.
If we lack sleep, there is an increased danger of heart disease, heart attacks,
diabetes, and obesity! (WebMD)
Benjamin Franklin coined this well known
phrase -
“Early to bed and early to rise, makes a man healthy, wealthy, and
wise”.
My dad always used to say this to me as a
kid, but more that saying it – he practiced it! As a child I hated going to bed
early because I feared missing out on something exciting. Getting up early was
never my preference. But – I've watched my dad live an incredibly healthy and
active life by keeping regular hours. My mom was the opposite – loving to stay
up late, taking long naps, and not keeping a sleep schedule, so to speak. This
is one reason I think her health suffered with each passing year.
We need between 9 – 7 hours each night to
insure optimum health for
both our bodies and our minds. And guess what? Getting the proper amount of
sleep may help you reduce your risk of obesity while improving your sex life!
That is a win/win!
"Finish each day before you begin the next, and interpose a solid wall of
sleep between the two. This you cannot do without temperance."
– Ralph Waldo
Emerson
What if you can’t have a “solid wall of sleep”
due to insomnia?
Insomnia is a persistent disorder that keeps
us from getting the sleep needed to feel our best mentally and physically. This
can interfere with work performance, relationships, and our quality of life.
A few years ago, I suffered from crippling Insomnia. The combination of changing hormones
(pre-menopause), a snoring spouse, work stress, and personal health issues took
a gigantic toll on my sleeping. My
doctor told me, during a routine check-up, that if I didn’t start getting
sleep, I might die! That’s not only
serious, but scary!
Sleep Inducing Drugs
We’ve all heard the horror stories of "sleep
driving" or (eek) "sleep eating" under the effects of Ambien. I didn’t want to take a “drug” for
sleeping. Nope. No drugs.
Attack the Insomnia Beast!
The best attack for Insomnia is to look at
some of the causes because Insomnia is a monster that gains strength from our
everyday lives and modern living.
Is Technology Robbing You of Sleep?
Did you know that the short waves of blue
light (emanating from a cell phone or digital clock) may interfere with your
sleep? Computer screens, T.V.s, etc. can
cause a disruption. Try turning off all of your devices one hour before sleep.
If you can’t turn off your clock, turn the display backwards.
Speaking of clocks…have you ever had nights where
you wake up every little bit – looking at the clock and doing math all night in
your head? You wake up at 2:13 and think that you only have 4 hours and 2
minutes left until your alarm goes off. 3:05…only 3 hours and 10 minutes…and so
on and so on and…
I’ve had many nights like this and they leave
me feeling exhausted the next day. My
solution was to move the clock across the room and dim the light display.
Unless I sit up and really try to focus –I am oblivious to time passing and sleep
much better.
Wake Up to Coffee
I admit it: I am addicted to coffee. I love it!
Iced coffee when the weather is warm and piping hot coffee when it’s
chilly. But – I’ve learned the hard (and sleepless) way that coffee anytime
after noon will make it hard for me to fall AND stay asleep. Caffeine is the enemy of restful sleep and
found in many drinks and foods we enjoy - like chocolate. I’m a self-admitted
chocoholic too.
What a Pain in the ...
Back and neck pain can cause a restless and
painful night. Years ago, I had a car
accident and suffered damage to my back, neck, and spine. I found that having a pillow that supported
my neck helped alleviate pain. Putting a pillow between my knees while on my
side helped too. I’ve even put pillows
behind my back when on my side to give more stability for better rest. If you are a back sleeper and suffer back
pain, try putting a pillow under your knees to relieve pressure to your lower
back.
Nappy Time
Remember when you were a kid and considered naps - torture? I hated taking naps as a kid, but as I got older, naps were a treat. My problem was I took naps that lasted hours
when I could. My husband can catch a 10
minute nap and feel refreshed, but I didn’t have the discipline. Now when I feel the mid day slump, I call a
friend or go outside for fresh air. Naps
– even when I am sick, prevent me from sleeping soundly during the night.
Nightcap?
Many people think drinking alcohol is a great
way to aid with sleep. The truth is - while it can
make people sleepy, sleep is interrupted by frequently waking up. (Not to
mention the potential side effect of next day hangover).
Acid Grossness
I have acid reflux. Geez – I sound
like a mess, but I’m really not!
lol But, I tell you that waking
up to acid reflux is not fun and robs me of sleep. The only way to avoid that gross interruption
to my sleep, is by avoiding heavy, big, and late meals a few hours before
bedtime.
Maniac
Exercise is a great thing, but if you do it
too close to bedtime, especially vigorously, you may find yourself staring at the ceiling instead of
sleeping. Time your exercise to finish 3
or 4 hours before your regular bedtime.
Can I Have a Drink of Water?
Remember being a little kid and asking for a drink right at bedtime? My parents always told me no. Their reason was very valid. They didn’t want
me to pee my bed. Well, now as an adult, I try not to have liquids close to
bedtime. Not for the same reason, but because getting up to use the bathroom
means WAKING up to use the bathroom.
Once I’m up, so is my mind… and once it starts racing – sleep is
fleeting.
The Sound of... NOISE?
Years ago I spent a week at one of my cousin’s
houses while traveling. She asked if I
wanted a “noise” machine in my room. I
told her I couldn’t sleep with noise and did better with complete silence. She urged me to try the machine. White noise is the answer for everyone
that wakes up at every little creak and
sound. For years, I’ve slept with my
head under a pillow, hoping I wouldn’t suffocate. That noise machine was AWESOME! We don’t have air conditioning in our home,
but the sound of a fan works much the same as a noise machine. I love when we bring those fans out of
storage as the temperature rises and am sad when we put them away in the chilly months.
Rover Move Over
Lastly – Pets. Ever since I was a
little girl and had a cat named TIGER, I have slept with my pets. That was until I married my husband and he
told me my two cats and two huge dogs were no longer welcome on our marriage
bed. Who knew that by kicking my furry friends off the bed, I would rest more
comfortably? I hadn’t realized how much
until recently when our dog, Malie somehow decided she wanted to sleep with us and
wouldn’t take “NO” for an answer.
Against my husband’s protests, I told her to lay at my feet on my side
of the bed. At first, it was comforting to have her snuggle up to my cold
feet. When she decided she needed more
room to stretch out, I gave it to her and lay in a tight fetal position….until
my hip cramped. Every little bit, I was waking up, trying to maneuver around my
40 (plus) pound muttly. Her moans (growls?) at my attempt to stretch cramping joints
woke up my previously sleeping husband.
Now there were 3 – tossing, turning, whirring dervishes on the bed. If your pets are cramping your sleep – it’s
time to get them their own space - off the bed.
If you or anyone you know, suffers from serious INSOMNIA, there are tools guaranteed to help.
Sleep Tight!
Debi Devens
To your health!
Debi Devens
debidevens.com
dvd@debidevens.com
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