Sleep Blog - Part 2 - Insomnia/Sleep Quality

As I wrote in my previous blog, a good night's sleep is critical to good health.  This is true whether or not you have an 11 pm or earlier bedtime.

What are the potential problems associated with inadequate or insufficient sleep?

- Decreased cognitive ability
- Slower response times
- Performance detriments
- May impact metabolism in a way that causes obesity
- Worsened symptoms of gastrointestinal diseases (IBS, IBD, GERD, liver disease, colon cancer)
- Increased risk of colon cancer
- Depression
- Metabolic Syndrome
- Inflammation
- Gastrointestinal Diseases
- Cancer
- Increased allergies



(References:  
World J Gastroenterol. 2013 Dec 28;19(48):9231-9239.  Sleep, immunity and inflammation in gastrointestinal disorders
BMC Public Health. 2014 Jan 9;14(1):19. Influence of health behaviours on the incidence of infection and allergy in adolescents: the AFINOS cross-sectional study.
)

Some suggestions to get a better night's sleep:

1.  Keep your room as dark as possible when sleeping.  (We bought blackout curtains for our bedroom)
2.  Keep your electronic devices at least 3 feet away from the bed (I haven't mastered this.  I keep my phone by the bed so I can see what time it is when I wake up).
3.  Keep your bedroom organized, neat, and clean.  (We do pretty well at this).
4.  Sleep nude or in light nightclothes.  (I need at least a light shirt...my neck gets cold)
5.  Keep your room cool (below 70 degrees), but not too cold.  (We sleep best when we turn down the heat to about 65 at bedtime...not that cold in the summer).
6.  Use white noise machine if noise bothers you (my husband has a CPAP, that does it for me)
7.  Don't sleep with pets and kids (no problem with that here).
8.  Sleep regular hours.  Go to bed and get up at the same time every day. (Here's one I need to work on).
9.  Keep household lighting dim from dinner until sleep.  
10.  Avoid TV and computer before bed.  Turn off electronics one hour before bed.  (Here's another I can work on).
11.  Do relaxing activities (not work related) in the evening
12.  Develop a calming bedtime routine.  Turn off bright lights, relax with a bath or shower, read quietly or write in a journal.  Meditate or listen to soft music.  Get relaxed before bed.
13.  If you cannot sleep, get out of bed and do something else until you feel the urge to sleep (I will get up and write in my journal in a dimly-lit room).
14.  "Download" your thoughts and worries into a journal before going to bed, so that they won't keep you awake.
15.  Exercise during the day, but finish vigorous exercise at least 3 hours before bed.
16.  Exercise your mind as well as your body during the day (intellectual stimulation helps you sleep better).
17.  Avoid napping.
18.  Avoid caffeine after noon.
19.  Avoid alcohol, especially in the 2-3 hours before bed.
20.  Do meditation or visualizations in the evening.
21.  Finish dinner 3-4 hours before bed.
22.  Before bed, take a relaxing bath, listen to calming music, or read an uplifting book.
23.  Limit what you drink before bed to avoid having to get up in the middle of the night.
24.  Turn clock away so you don't check it when you wake up in the night. (I can't do this.  I get up and look if the clock is turned away).
25.  If back pain keeps you awake, sleep with a pillow between your legs or under your knees.
26.  Get a pillow that keeps your neck in neutral so you don't wake up with an neck ache.  (I've been through what seems like hundreds of pillows...if anyone finds one that works, let me know).
27.  Reserve the bed for sleep and sex.  (check)
28.  Get out in bright light in the morning for 5 to 30 minutes. (My dogs make me do this)
29.  Keep a nightlight in the bathroom to keep from having to turn on a bright overhead light if you get up during the night.  (There's an easy one I can do).
30.  Nicotine is a stimulant.  Don't smoke in the 4 hours before bed.  
31.  If you have chronic insomnia, get evaluated by a doctor.  Conditions such as depression, asthma, arthritis, and acid reflux can cause insomnia.  Some medications can also cause insomnia.



References:  The Hormone Diet by Natasha Turner, ND
                   The Immune System Recovery Plan, by Susan Blum, MD
                    http://www.mayoclinic.org/sleep/art-20048379
                    http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips
                    http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips
                    http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips