How to Sleep Better Now!

I know firsthand what sleep deprivation feels like. I have experienced different types of insomnia at times–either not being able to fall asleep, or waking up during the night and not being able to fall back to sleep. After a poor night’s sleep, I feel irritable, less efficient at tasks, have decreased attention and focus, and a strong desire to find a place to lie down.

Sleep deprivation—either from inadequate hours of sleep and/or poor quality of sleep can rob you of energy, vitality, and enthusiasm for life!

One in four Americans suffers from sleep issues. The good news is that 75% of people with sleep issues resolve them! ¹

And during the current time of uncertainty, stress and anxiety are contributing to people’s insomnia.

Why is sleep important? It’s a time of recovery, restoration, and rejuvenation for the mind and body.²

Consequences of Sleep Deprivation: ³ ⁴

What Can You Do to Improve Your Sleep?

1. Create Bedtime Rituals—to get your body ready for sleep
   • Choose a bedtime—before Midnight—ideally earlier than 11pm. Sleep Experts recommend adhering to this every day and on weekends—(Don’t stress about it—do your best)
   • Decide on a wakeup time—try and stick to this.
   • Stop all screens one hour before bedtime. The blue light decreases melatonin and REM sleep; what you read might also upset and agitate you right before bed. ⁵
   • Take a hot bath, read a book, prepare for the next day, listen to soothing music
   • Only use the bed for sleep and sex
   • If you wish, try smelling lavender oil at bedtime–it has been shown to reduce anxiety and help sleep ⁶
   • Get in bed at your designated bedtime not earlier.
   • Keep your bedroom cool and dark
   • No caffeine after 12 noon.
   • Avoid exercise in the evening
   • Keep a Gratitude Journal—Write down 3 things you are grateful for and really feel the gratitude in your body.
2. How Much Sleep do we Need?
   • 7 to 9 hours per night.
3. What do if you can’t fall asleep or if you wake up and can’t fall back to sleep?
   • If you can’t fall asleep—after 20 minutes, leave your bed, and do something else such as reading a book, knitting, sorting mail but not paying bills, declutter your desk, read magazines, journal, etc; ⁷ Sniff some lavender oil.
   • Try to avoid looking at your screens.
   • Try CBT-I –Cognitive Behavioral Therapy for Insomnia—apps, such as CBT-I Coach—work better than medicine. ⁷
   • You can try low dose Melatonin—1.5mg or less—at bedtime.
   • Try and avoid sleep medications—bc of risks and side effects; if you must take them please consult your physician. ⁸
4. Get a proper diagnosis—See your Physician when sleep issues persist
   • There are many causes of poor sleep—Blue light from Screens (phones, computers, etc.); Snoring, Sleep Apnea, Gastroesophageal Reflux Disease (GERD), Psychologic causes—worrying, rumination that can keep you up; Urinating frequently at night; Mechanical conditions related to your nose and upper airway; Nightmares, sleep walking; Caffeine containing beverages and/or foods like chocolate to close to bedtime; grinding your teeth (Bruxism); effects of Alcohol; Sleep Partner Snoring, Restless Legs, certain Medications, being in Pain, Exercising later in the day/evening, etc.
   • If sleep issues persist, then see a Sleep Specialist Doctor.

I hope this edition of the Newsletter is helpful to you, especially during these times of stress and uncertainty.

Have a lovely and joy filled weekend!

Dr. Jill

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References:

1 . https://www.sciencedaily.com/releases/2018/06/180605154114.htm

2. https://www.sleep.org/articles/sleep-for-mind-and-body/

3. Matthew Walker, PhD—Why We Sleep: Unlocking the Power of Sleep and Dreams, 2017.

4. https://www.sciencedirect.com/science/article/pii/B9780123868923000056

5. https://health.clevelandclinic.org/put-the-phone-away-3-reasons-why-looking-at-it-before-bed-is-a-bad-habit/

6. Karadag E, Samancioglu S, Ozden D, Bakir E. Effects of aromatherapy on sleep quality and anxiety of patients. Nurs Crit Care. 2017;22(2):105‐112. doi:10.1111/nicc.12198

7. https://mobile.va.gov/app/cbt-i-coach

8. http://aasm.org/resources/pdf/choosingwisely-sleepingpills-adults-insomnia.pdf

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Other Sleep Resources:

1 . Tuck.com —an excellent resource great website for sleep issues, including an excellent description of the sleep cycle, comprehensive listing of treatments and therapies, both conventional and alternative, as well as a listing of mattress selection.

2. National Sleep Foundation.com

3. Sleep.org

 

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Disclaimer: Please note that the content on this newsletter does not constitute medical advice. Please consult with a physician before making any medical or lifestyle changes.