Trouble getting more than three days of restful sleep a week for
three out of four weeks; drove Michael Jackson to desperate measures. If it's
driving you there too, you're not alone. Sixty-six million North Americans a
year have frequent or extended bouts of sleeplessness. We’re here to help --
and not in a drug sort of way.
Insomnia
falls into two categories: acute and chronic.
Acute insomnia (also
called transient, situational, or adjustment insomnia) is caused by temporary
events or circumstances that usually resolve within a few weeks on their own.
These may include any of the following:
·
Temporary noise disturbance, such as that caused by a
jackhammer, lawn mower, or crying baby
·
Short-term pain, such as a tender throat or sore muscles
·
Temporary anxiety, such as short-term work, family, or financial
worries
·
Jet lag
Chronic insomnia
persists for at least a month and usually requires treatment. The condition may
be due to any of the following:
·
Underlying mood disorders, such as depression or anxiety
·
Chronic stress
·
Chronic illness
·
Long-term use of sleeping pills or alcohol
·
Aging
·
Shift work
·
Medical problems, such as chronic pain or overactive bladder
·
Primary sleep disorders, such as sleep apnea or restless legs
syndrome
To work through your insomnia, - a very
successful program at ClevelandClinicWellness.com GO! to Sleep -- suggests that you:
Exercise regularly. Walking 30 minutes a day relieves stress and
helps you sleep. But not too close to bedtime! We aim for 10,000 steps, so buy
a pedometer and get walking -- early in the day. If you love waking up
with a smile on your face and saying, "Wowie, I just had an amazing
night's sleep," here's a great way to get it more often: Exercise early in
the day.
That's
right. You've probably heard that exercise is important for deeper, more
refreshing slumber. Totally true. A workout helps you nod off faster than some
sleep drugs do (and it's way healthier!). Fit in some physical activity and
you'll also have fewer of those annoying 3 a.m. wake-ups.)
Conventional
wisdom says that ending a workout 3 hours before bedtime is early enough to let
your body and mind settle in for the night. But brain scans (can't argue with
those!) show that morning exercise is even better. Compared with midday or
early evening workouts, hitting the pavement, the pool, or the bike around 7
a.m. will help you spend 75% more time in deep sleep and let you cycle through
the four stages of sleep more often. That's important because you need to hit
all the sleep stages several times a night to keep your energy level high, your
mind sharp, and your body lookin' good.)
Of
course, there's more you can do for stellar slumber. In general, skip meals
high in saturated fat meals, but especially at dinner. Avoid alcohol; it may
make you feel sleepy at first, but it messes with deep sleep later.
Nix
caffeine after noon; keep your sleep zone dark, cool, and comfy; and banish
stress boosters from your boudoir (no bill paying, TV watching, or e-mailing
while in bed!).
Make bedtime comfy. We know some things in life are worth the
expense. Two of those things are good pillows and mattresses.
Slow down to help your body relax. Set aside 30 minutes before bed to finish the
day’s must-do tasks (10 minutes). Do the hygiene things (10 minutes). Create
calm-down time; try deep breathing and/or meditation (10 minutes).
Still sleepless? Medications, a medical
condition or stress could be to blame. Try to identify the problem yourself and
work through it. If not a complete success, meet with a sleep specialist or try
cognitive behavioral therapy. One-on-one sessions and telephone and group
therapy can be very effective.
Losing weigh will also help
with better sleep. Foods
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