Get Better Sleep

The National Institutes of Health reports that 10% of adults suffer from chronic insomnia while 33% experience it "sometimes." Other forms of sleep disorders include sleep apnea, restless leg, narcolepsy, and parasomnias.

Some people take pride in their apparent ability to function without much sleep. It's nothing more than self-deception. A person may not feel sleepy with less sleep but over time the effects can be serious. Sleep debt can accumulate and cause real physiological changes. It depends on a person's health and age.

College students, soldiers, truck drivers, doctors, and nurses sometimes miss one or more nights of sleep. The human body is resilient however there can be side effects such as hallucinations. I recall two separate occasions on which I experienced hallucinations.

On the first occasion I'd gotten only a few hours of sleep one night and then I missed the next night's sleep entirely. That night I was walking through a hospital corridor when all at once the whole world turned upside down. It made me so nauseous that I almost vomited. I had to immediately sit down. The phenomenon lasted only a few seconds.

On another occasion I'd gone about 52 hours without sleep and was lying on a sofa one night when all of a sudden a doorway opened in the solid brick wall in front of me. I could hear familiar voices coming from the other side of the phantom opening. It was strange indeed.

The point is; sleep is important for living. Everyone requires sleep; good sleep. Even one less hour than usual of sleep can reduce a person's daytime abilities.

It's also myth that people need less sleep as they get older; the real problem is they get less sleep. Sleep, like oxygen, water, and food is essential for life.

If you have a chronic sleep disorder, consult your physician as soon as possible. The following tips aren't meant to substitute for a physician's care. These are things I've learned over the years.

1. Exercise daily but not within a few hours of going to bed

2. No caffeine after three or four in the afternoon

3. No late afternoon naps

4. Try taking melatonin before bedtime but be aware that the long-term effects of melatonin are unknown. In the short-term some people experience vivid dreams they never had before. Melatonin is available over-the-counter. It's done me some good.

5. Lay off the late night snacks

6. No alcoholic "night cap." Alcohol inhibits the all important REM sleep.

7. Don't go from watching television or a movie to bed. Instead, stop the television earlier and read or listen to music. Television and movies stimulate, reading and listening to music relax.

8. Keep your sleep room cool. There's nothing like a good night sleep under a pile of covers in a frigid room. Men, many women hate it but you've got to convince them cold is better.

9. A hot bath before jumping under the covers is a good sleep stimulant.

10. Don't forget your prayers-I don't think God minds but laying in bed and praying often turns on the "Zs"

Good luck and pleasant dreams!

References:

National Institutes of Health (NIH.gov)

National Sleep Foundation (sleepfoundation.org)