Tossing and Turning and Sleepless over the Split?

3. Establish a regular sleep schedule. 
Everyone has a natural time when they can feel their body winding down. Too often, we push past that and force ourselves to stay awake so we can finish our work. Women tend to be the worst offenders here. According to a National Sleep Foundation poll, 52 percent of women say they sacrifice sleep when they run out of time. Only 20 percent of women put work on the backburner when they run out of time or are sleepy. Listen to your body’s natural rhythm and try to go to bed by 10 p.m. An hour of sleep before midnight is worth two hours of sleep after midnight, because sleep before midnight optimizes melatonin production. Melatonin production peaks between 1 a.m. and 3 a.m., when it’s darkest.  

4. Have a relaxing bedtime routine. 
Remember bedtime stories and those cups of warm milk? Turns out having a relaxing routine right before bed really does help you sleep better. The National Sleep Foundation says, “A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety that can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime such as working, paying bills, engaging in competitive games or family problem solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated.”  

Neomi Shah, MD, MPH, says that you should shut off your computer about an hour to an hour and a half before bed. “No text messaging or working on your laptop in bed,” said Dr. Shah. “Likewise, avoid watching TV in bed. The brain takes those light signals as a message to stay awake.”  

5. Exercise regularly early in the day. 
Vigorous exercise helps relieve tension and leads to natural fatigue at day’s end. A pleasant walk after dinner works, too. Just don’t do heavy aerobics shortly before bedtime. That will wake you up, rather than help you fall asleep.  

6. Avoid caffeine. 
It can impair sleep.  

7. Avoid alcohol. 
Stay away from the after dinner drink or the glass of wine before bed. While it may help you nod off, alcohol can fragment sleep, which means you’ll find yourself waking often during the night.  

8. If you can’t get to sleep within 30 minutes, get up and go into another room. 
Dr. Shah recommends you do something relaxing like reading a book and then go back to bed. If you still haven’t fallen asleep after another 30 minutes, repeat. “Initially, this may cause some increased tiredness, but it can work because you are training yourself to associate your bed with sleep rather than with wakefulness,” said Dr. Shah.  

9. Learn relaxation techniques. 
Take yoga, do Pilates, get acupuncture and learn progressive relaxation techniques, which consist of slow deep breathing while tensing and relaxing your muscles. The good news, for most people, is that sleep is only a few behavior changes away. “As long as the patient is willing to change some of their behavior, there’s an 80 to 85 percent chance they can cure their insomnia,” said Dr. Shah.    


FOR MORE INFORMATION

American Academy of Sleep Medicine 
Information about sleep and sleep disorders and a link that helps you find an accredited sleep center or lab near you.

American Sleep Apnea Association 
Offers a video on sleep apnea as well as a test to help you assess whether you may have this common sleep disorder. Also offers forums to discuss sleep issues and links to find certified sleep centers and/or physicians in your area who are board certified in sleep medicine.

Drowsy Driving 
According to the National Sleep Foundation’s 2008 Sleep in America poll, 36 percent of Americans report nodding off or falling asleep while driving and the National Highway Traffic Safety Administration reports that drowsy drivers cause approximately 100,000 accidents annually. If you’ve found yourself fighting to stay awake while behind the wheel, check out this website for videos and other information to help you stop being a zombie driver.

Narcolepsy Network, Inc. 
Narcolepsy is a sleep disorder of neurological origin, characterized by excessive daytime sleepiness. It can begin at any age and continues throughout life.

National Sleep Awareness Roundtable 
Includes up-to-date research on sleep as well as a link to a Centers for Disease Control and Prevention podcast on sleep.

National Sleep Foundation 
Great information on sleep as well as interactive tools and to assess your satisfaction with your sleep, test your sleep IQ and educate others about the importance of sleep. And, don't forget to check out the dynamic 3-D animations of the Doze family members depicting effects of age and sleep and alertness influencers such as shift work, caffeine, alcohol, stress and "Monday morning blues."

Sleep for Kids 
Great Web site for young children who are having problems sleeping. P.J. Bear! leads them through games to help them learn about what happens while we sleep and keep track of their own sleep.

Laurie S. Moison (Hall) has written for newspapers in Vermont, New Hampshire, Delaware, and Washington, D. C. Author of four books, including "An Affair of the Mind," she has lectured nationally on sexuality, forgiveness, ethics and spirituality. She can be reached at lhall@together.net.