Reader’s Digest’s (May, 2019) “Get the Sleep You Need” Article by Samantha Rideout and Corey Whelan gives us strategies for developing consistently good sleep habits. Are you aware that, besides the terrible feeling of sleep tiredness, continued sleep deprivation can lead to depression, diabetes, stroke, obesity, Alzheimer’s disease, heart attack, and cancer? The author of WHY WE SLEEP, Professor Matthew Walker of the University of California, Berkeley, says “The silent sleep loss epidemic is the greatest public health challenge we face in the 21st century.”
He continues “Scientists such as myself have even started lobbying doctors to start ‘prescribing sleep.”
Following the oft repeated strategies of exercise, sticking to the same sleep schedule, and avoiding caffeine don’t always work for the third of adults who fail to get their recommended 7 to 8 hours of nightly sleep. Science has stepped up to the problem with the following 7 ideas for their own prescription:
- Don’t Go Toward the Light. Break loose from your laptop or phone in the 2 to 3 hours before bedtime. The authors tell us, “Our brains react to the blue light emitted by computers, smartphones, and even LED bulbs much as they do to daylight — as a signal to reduce melatonin production and stay alert.” ***Amber-tinted glasses blocking blue light are available for $40 and can promote 30 minutes more of sleep.
- Beware of Sneak Attacks. (a. Decaf and chocolate can still contain up to 20 milligrams of caffeine enough to bother people sensitive to the drug. (b. In addition, medications for asthma, blood pressure, and heart, as well as cold, cough, and allergy meds can be a problem. Check with your doctor and pharmacist for alternatives. (c. Taking too much alcohol becomes an issue here also.
- Eat Yourself Drowsy. Certain foods can help you get a good night’s sleep. (a. Antioxidants found in lettuce and other vegetables have a sedative effect on the brain. (b. Add Vitamin B6 rich fish such as tuna, halibut, or salmon to this diet. B6 makes serotonin (a relaxing neurotransmitter) and melatonin (a sleep-relating hormone). Other foods rich in melatonin are bananas, pineapples, walnuts, cherries, and oranges. Serotonin can be found in kiwifruits.
- Become a Dreamer. A 2017 ANNALS OF THE NEW YORK ACADEMY OF SCIENCES Review explains that “Disrupted REM (rapid eye movement) sleep — the last and most dream-filled sleep cycle — is as big an issue as overall sleep deprivation. (a. Without this dream stage of sleep, people present more pain sensitivity, anxiety, Parkinson’s disease, irritability, dementia, and delusions. (b. Some sleeping pills, alcohol, and alarm clocks can disrupt this sleeping cycle, as well.
- Don’t Worry About It. Repeated wakefulness-inducing anxiety can lead to chronic insomnia. Relaxation training or meditation can be accomplished through cognitive behavioral therapy or CBT-1. Even less expensive online tutorials have been known to aid the insomniac in as little as 4 weeks.
- Meditate. Meditation can help restore your brain as much as sleep does. A small 2010 study found that “people improved their sleep after only 40 minutes of meditation, while people who meditated for several hours a day appeared to need less sleep than non-meditators.” Researchers think that this relaxed state may possibly reset brain neurons and reduce information overload.
- Check for the Serious Cause. Sleep apnea caused by too relaxed of muscles in the back of the throat can lead to blocked breathing. This is a dangerous disrupter of sleep which, untreated, can lead to straining the cardiovascular system and eventual heart problems. Sleep tests are available to be done at home or in controlled environments supervised by medical assistants. (a. To remedy the situation, the CPAP (continuous positive airway machine) device can provide a hose and mask to deliver constant air pressure. (b. Along with the CPAP, a physician may advise his/her patient with advice on losing weight and using a deep breathing practice. (c. In addition, the doctor may suggest quitting alcohol and smoking, and learning how to sleep on one’s side. (d. A dentist can supply an oral fitted device for moving the mouth forward when needed.
