Matters of Sleeplessness

In my practice, I’ve noticed sleep deprivation effecting patients with increasing frequency.  Sleep is closely linked to your emotional state and your ability to control and regulate emotions.  A lack of sleep, especially for an extended period of time, can cause extreme mood swings and allow anxiety to run unchecked.  While I encounter a lot of people who struggle to fall asleep, I encounter just as many who wake up often throughout the night and struggle to stay asleep.  Unfortunately, waking during the night affects the quality of your sleep because it does not allow you to complete your body’s natural sleep cycles.  While quantity of sleep is important (the National Institutes of Health states that an average adult requires 7.5-9 hours of sleep each night), quality is even more important.  Without quality sleep your body cannot do the maintenance that is required for overall health and happiness.

If you are a poor sleeper, chances are this habit has developed over an extended period of time, but don’t despair.  There are things that you can do to improve the quality, and quantity, of your sleep.  Many doctors are now suggesting that people with sleep deprivation issues try melatonin to improve their sleep.  The problem with using melatonin long term is that it is possible that the use of artificial melatonin can decrease our body’s natural production of sleep hormones.  So while melatonin can be a useful tool to help reset our sleep clocks, it is my opinion that it should not be used for more than two weeks.  It is far better to try and reset naturally and create better long term sleep habits.

First, make sure that the place where you sleep is cool, comfortable, quiet and dark.  Use black out shades/curtains, and invest in a comfortable mattress and pillows.  For those that struggle to ignore outside noises a sound machine may be a good investment.  Second, avoid screen time within an hour of bedtime.  While we don’t always recognize it, the back lighting from screens is stimulating to our brains and can prevent quality sleep even when our bodies are obviously tired.  Third, avoid alcohol within an hour of bed time.  Studies have proven that we do not sleep as soundly when we drink alcohol right before bed.  If possible, it is good to try and keep your bedtime the same time throughout the week as well. Finally, create a good bedtime ritual.  A bedtime ritual can be anything that relaxes you and sends the signal to your brain that it is time to release sleep hormones.  A good bedtime routine is one that you can take with you no matter where you go.  Maybe you like to read a good book before bed, or have a cup of decaffeinated tea.  Perhaps you like to journal or do a mental breakdown of your day.  My favorite habit is a short meditation to clear your mind and relax your body.  Hopefully, if you make your sleep a priority you can improve your overall health and happiness.