Sleep: Falling Asleep & Simple Solutions to Sleep Problems

Close your little eyes,

Lay in your bed very still.

Gently sleep descends.

[Penned February 5, 2010]

Simple Solutions to Sleep Problems

Sleep Problem #1: Are Anxiety and Worries Stealing Your Sleep?

There are several viable methods to control or eliminate anxieties and worry from stealing your sleep leading to the unhealthy and dangerous condition of accumulated sleep deprivation. The first solution that can be applied is to read the bible and meditate on peaceful scriptures related to getting restful sleep. One of the most helpful verses addressing both sleep and anxiety, their relationship, and how to get to sleep is as follows:

"Then you will go on your way in safety, and your foot will not stumble;
when you lie down, you will not be afraid; when you lie down, your sleep will be sweet.
Have no fear of sudden disaster or of the ruin that overtakes the wicked," Proverbs 3:23-25

If anxieties, fears, and worries continue to torment or pop up in your mind, grab a journal and write them down. Sometimes by emptying the mind, saying "hello, I hear the issues, I have written down the issues, thus I will not forget the issues," then your mind and body is able to go on to savor restful, pleasant, and peaceful sleep. This method also works well for nightmares and night terrors, write them down, and move on to going back to sleep.

Finally, if you are still being bothered by harassing thoughts or unhealthy thoughts, like those related to your death or the death of loved ones-past, present, or future, suicidal thoughts, flashbacks of trauma, revengeful thoughts, or thoughts of harming other people, then immediately make an appointment with your pastor, physician, and get a referral to see a qualified mental health professional. Your pastor can address spiritual issues including anxiety, guilt, bitterness, rage, and hatred. Your physican can run blood tests to check for hormonal imbalances or health issues that could be interferancing with your sleep while a mental health professional can assist with addressing emotional causes for your harassing thoughts leading to sleep disturbances.

Sleep Problem #2: Restlessness or Tossing and Turning Stealing Your Sleep?

The human being was destined to move and walk, stretch and create. In the modern American lifestyle or city, many American's are relegated to walk on treadmills due to both the safety and space constraints of the modern life. In some towns, cities, and states, muggings are problematic and there are not even long connected expanses of sidewalk which to walk.

Some studies suggest 10,000 steps a day for optimum health as well as the need to stretch and move the spine daily and repeatedly to protect the health and flexibility of this fundamental piece of the human skeleton. When the human being walks, jogs, exercises, and stretches the body, many good and positive endorphins are released. The body cells receive blood and oxygen and they expel waste products, even the aging process can be slowed or even reversed.

Figure out a way to walk and move several days a week or each day. Take a walk around the park on your lunch break or pop an exercise video in your break room area. Some wise employers will even allow a fitness instructor to come into the work environment to hold classes for the employees in the mornings before schedule work hours, during a lunch break, or after hours. Try a few classes on FitTV. If exercise sounds boring, it need not be. Whether walks on the beach, belly dancing, pilates, gentle stretching classes, ballroom dancing, fencing, or tennis is your thing, you can find something, there is something for everyone.

Sleep Problem #3: Are Environmental Factors Stealing Your Sleep?

Environmental factors tend to be the easiest issue to fix. These can include trying to sleep in a room too warm, too cold, with too much light, or too much noise as well as dietary habits. Individuals can have very different temperature needs for healthy sleeping. Some people tend to be "sweaters" while others have a bit of extra body fat, those with these factors will need a cooler environment to sleep around 65 to 70 degrees Fahrenheit to comfortably sleep. Other people with Reynauld's disease, arthritis, other issues that increase cold sensitivity, or who have a healthy body weight or even less body fat than the average person will need the temperature to be between 70 and 80 to sleep comfortably.

Occasionally a couple will be polar opposites for the room temperature needs. It might be possible for one of the people to use a heated blanket, extra covers, or extra clothes to stay warm. However, some times the air is simply too cold for one person to comfortably breath. In this case, it would be better to sleep in separate rooms rather than face the challenges of dealing with accumulated sleep deprivation which can include depression, mood swings, mood changes, and negative health effects including aging and premature death from conditions caused or exasperated by lack of sleep.

It is important to note that sleeping in separate rooms does not have to negatively effect a couple's sex life, two rooms can offer the couple two areas in which to enjoy sex rather than the primary bedroom. Sleeping in separate rooms is also an excellent solution when dealing with a spouse who snores like a freight train, dances while sleeping, or has an issue with excessive flatulence that interferes with your sleep.

Allowing the diet to affect your ability to get sleep and to get quality sleep is a poor choice, quite foolish. For some people, they know they need to cut out the caffeine whether from coffee, tea, energy drinks, or chocolate. Other people can just change the consumption times for caffeine and still get to sleep easily as well as getting the high quality sleep they need. For instance, maybe you cannot have coffee after 1pm or you just need to switch to decaf or caffeine free tea. Also remember to drink enough water so that your body can effectively release toxins and perform other critical cellular activity. Sometimes dehydration can keep you awake or it is masked as a need for late night or midnight snacking and cravings.

Now you are on your way to getting some great enjoyable guilt-free high quality sleep. Enjoy!

For important information on Accumulated Sleep Deprivation, read this excellent easy-to-understand yet packed with critical facts by LCSW David A Reinstein.

Accumulated Sleep Deprivation: Real Consequences

Sources:
Proverbs 3:23-25 Passage Lookup, BibleGateway