Having Trouble Sleeping These Days?

With the Holidays approaching, you may find yourself getting less and less sleep these days. There are several factors that may be hindering you from getting the proper night's rest that your body requires, and there are several ways to help you snooze, both pharmaceutical and natural.

Signs that you may not be getting the amount of sleep you need are can include any of the following: Inability to concentrate, "nodding" off during work or school, if you're having a hard time waking up in the morning, or feeling moody, irritable, depressed or anxious. That tired, drowsy or lethargic feeling during the day may also indicate that you may not be getting the right amount of sleep.

When you don't get the amount of sleep that your body requires, it will create a sort of sleep "debt." But you can make up for sleep that was lost during the week by simply sleeping more on your days off. That's why if you've been sleep deprived during the week, you can almost bank on your body collecting its "debt" on the weekend, and you're sleeping your weekend away whether you meant to or not. Though each person's body and sleep requirements vary from one to another, sooner or later your body will force you to pay up.

Your sleep troubles can come from a host of different causes. Lifestyle factors definitely contribute to sleep deficiency, such as using alcohol and stimulants like caffeine and/or nicotine, which are known to give most people the jitters. It is found that smokers tend to wake after 3 - 4 hours of sleep because of nicotine "withdrawal" and that alcohol consumption causes a lighter stage of sleep. Caffeine has been found to affect people's ability to sleep 10 - 12 hours after ingesting it. Substitute your caffeinated drinks with non-caffeinated ones or caffeine free teas. Over the counter stimulants like diet pills, decongestants and energy boosting drinks (such as Red Bull and Sobe) can also disrupt sleep. So cigarettes, colas, chocolate and certain medications are definite no-no's if your trying to settle down for the night. Also, anyone who works second or third shift can attest to the fact that irregular sleep/wake hours can make it hard to get your proper rest. Who wants to sleep the daytime hours away while everyone else is also awake? So you stay up, then wind up not getting the proper rest your body needs before heading off to work again for the wee hours while the rest of the world is fast asleep.

Environmental factors can also put a damper on your sleep. Has your air conditioner ever gone out during the night in the summer and it's near impossible to sleep comfortably while sweating to death? Temperature can be a factor. Noise and daylight (especially for those who have six months on and six months off of daylight in places like Alaska) are factors, and let's not forget the freight train running through your bedroom each night as your partner sleeps soundly, snoring the hours loudly away.

Many psychological disorders will also disrupt a healthy sleeping pattern. Sleeplessness can be linked to anxiety, bipolar disorder and post-traumatic stress disorder. Though the last two are a little more, anxiety is a biggie. How many nights did you whittle away the hours because your mind is so active? Stressing and contemplating whatever is taking place in your life. You watch the hours go by, and just as the dawn breaks, you finally drift off to la-la land, but are startled awake 15 minutes later by your alarm clock.

When's the last time you were able to sleep with a massive headache? Any type of medical distress can Illness or medical problem definitely stops you from getting restful sleep. Menopausal hot flashes in woman can be a hindrance, resulting in lighter sleep, not to mention if you have digestive problems (such as heart burn, especially during the later stages of pregnancy), heart conditions, sinus headache, joint pain or arthritis. Sleep related disorders, such as sleep apnea and restless leg syndrome can also affect your sleep.

There are several types of prescription sleep medications these days. You've got hypnotics (sedatives, minor tranquilizers, and anti-anxiety drugs) are the most commonly prescribed medications for insomnia. The most commonly prescribed hypnotics include 3 classes: benzodiazepines (such as Ativan and Xanax), non-benzodiazepines (Ambien, Lunesta, Sonata, and Imovane), and antidepressants (Desyrel and Trazadone). Physicians these days tend to prescribe the non-benzodiazepines (i.e., Ambien, Lunesta and Sonata) to patients because of their increased effectiveness and safety. They also have a lower risk of dependency and have fewer reported side effects.

If you decide to try prescription sleep medications, make sure:
1. Research the medication thoroughly for side effects and interactions with any medications that you might be taking at the time.
2. Follow the directions to the tee and don't take more than prescribed to try and increase the medication's effects.
3. Pay attention to your body! Make to report any change in mood, emotions, and actions your physician
4. Never stop the medication on your own. With the internet and information at our fingertips, a lot of us like to self-prescribe, but don't have "M/D." after our names nor receive the paychecks such. Be mindful that there are some medications that you can not just stop "cold turkey," but you need the dosage decreased in increments (and monitored by a licensed physician).

There are also several non-pharmacological remedies that you can try to bring about restful sleep. Foods containing tryptophan are known to help induce sleep. For example, ever wonder why you get the "it is?" after your Thanksgiving turkey dinner? The terrible exhaustion is because turkey has tryphtophan (a precursor of the sleep-inducing substances serotonin and melatonin), which is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn't so busy, thus you get sleepy.

For a natural sleep remedy, and the alternative to medication, try some of the "snooze foods" below. These are foods high in the sleep-inducing amino acid tryptophan: Dairy products: cottage cheese, cheese, milk (this is where your granny's or mom's warm glass of milk comes in!); Soy products: soy milk, tofu, soybean nuts; Seafood; Meats ; Poultry; Whole grains; Beans; Rice; Hummus; Lentils; Hazelnuts, Peanuts; Eggs; Sesame seeds and sunflower seeds.

Try any of these bed-time, sleep-inducing snacks (now, since it takes about one hour for the tryptophan to reach the brain, so don't wait until right before bedtime to have your snack!): apple pie and ice cream, whole-grain cereal with milk, hazelnuts and tofu, oatmeal and raisin cookies, and a glass of milk, peanut butter sandwich, ground sesame seeds.

Any meal that is high in carbohydrates with low-to-medium protein will help you relax in the evening and set you up for a good night's sleep. Lighter meals are best, giving you a restful night's sleep. While large meals that are high in fat may takes great going down and fill you up, but large servings overwork your digestive system and may produce a lot of gas, and the rumblings may keep you awake. You may also want to stay away from hot or spicy foods, especially if you're proned to heartburn or acid reflux. If you must eat spicy foods, eat at least 2 - 3 hours before bedtime. Try the following dinners to help you doze: pasta with parmesan cheese; scrambled eggs and cheese; tofu stirfry; hummus with whole wheat pita bread; seafood, pasta, and cottage cheese; meats and poultry with veggies; tuna salad sandwich; chili with beans (not spicy and maybe no beans either, to avoid gas - ha ha!); and sesame seeds sprinkled on salad with tuna chunks, and whole wheat crackers.

If all else fails, or even in combination with any of the things above, try a warm bath with candles or dimmed lights, soft music (I know where you're mind is going - and yes! That can help you sleep too!), read a book, meditate, exercise or even setting an evening routine/ritual can help you wind down for the night.

Sleep deficiencies can result from numerous factors, some by the food and drink choices we make, but most beyond our control. Some folks are pill-poppers and don't have a problem with taking a little something to help them nod off (I actually have a friend who takes a Tylenol PM and a glass of white zifendale!). But then again, some of us would rather find a natural way to help get some shut-eye. No matter your situation, don't go unrested, because it will ultimately affect you, and your body will eventually shut down and collect that sleep "debt" that's been racking up. Sweet dreams!