Tossing and Turning All Night Long

Sick and tired of feeling sick and tired?

You have lots of company

By Diane Peterson

According to The National Sleep Foundation, well over 60% of American adults suffer from sleep deprivation. Sleep needs vary for individuals, but many experts say that to stay healthy, most people need 8 hours of restful sleep a night. Besides having difficulties with concentration and fatigue, lack of sleep can lead to a variety of mental health and physical problems including depression, anxiety, anger problems, compromised immunity, hypertension, obesity, and heart disease to name a few.

On the flip side, getting restful sleep on a regular basis can improve immune function, boost cognitive functioning, give you energy, help your love life, increase your strength, improve your mood, and help you reach your peak performance on a consistent basis. In a constant search for a good night's sleep, many turn to over the counter or prescription sleep medications. Both will induce sleep in many people, but some will suffer serious side effects from these drugs, especially if they are used on a regular basis.

Many become dependent on the medications and find they cannot sleep with or without them. Underlying medical conditions could explain insomnia and fatigue. The problem could be depression, an anxiety disorder, chronic fatigue, abnormally low blood pressure, a thyroid problem, a heart problem, sleep apnea, restless leg syndrome, reactions to medication, or one of many others. The best place to start is with your doctor. You should write specific symptoms, when they started, and how often they occur to help your doctor with a diagnosis. However with many people, the major cause of sleep problems that occur on a consistent basis is stress. People today lead such stressful lives that they find their minds are still working overtime after they go to bed.

Because we lead stressful lives, the stress response will raise the level of the stress hormone cortisol, which can lead to stress overload and disrupt sleep patterns. There are many things we can try to promote restful sleep. These include:

1.The bedroom should be a place for sleep and sex. If possible, televisions, computers, and exercise equipment should be placed in other rooms.

2.The room should be painted in neutral tones like peach, beige, light yellow, lavender, or other relaxing colors.

3.Cover windows with curtains, drapes, or blinds. Make sure that the drapes are closed when you retire for the evening.

4.Use visualization and have your mind focus on a relaxing image or peaceful scene, which can relax you and help you to sleep.

5.If you have a problem that is worrying you, write it down before you go to bed. A good night's sleep may help you reach a solution in the morning.

6.Reading a good book or working a crossword puzzle before bed can help you relax.

7.Don't watch the clock if you are having trouble sleeping. Keep the clock out of your view. Clock watching will only create more stress if you are having trouble falling asleep.

8.If you are unable to fall asleep, leave the bedroom. Go and lie on the couch or in a recliner. Listen to soothing music, read, or meditate. Do not turn on the television. When you start to feel tired, return to the bedroom.

9.Do not exercise in the evening. Try to exercise on a daily basis, but most people will sleep more soundly if they exercise in the morning.

10.Oil of eucalyptus or oil of lavender can help induce relaxation.

11.Many prescription medications can cause insomnia. Avoid using caffeine, nicotine, alcohol, sugar and many over the counter allergy and cold medications for at least two hours before bedtime.

12.Calcium and magnesium can help reduce insomnia.

13.Melatonin and 5-HTP can encourage healthy sleep patterns.

14.Drinking a cup of chamomile tea can help you fall asleep as this herb can help reduce stress and anxiety.

15.Eat a banana, a piece of turkey, a serving of sweet potatoes, or peanut butter before bed. These foods help produce serotonin, which helps reduce stress.

16.Get a bed for your pet as pets have different sleep cycles than humans. Many animals sleep only three to fours at night and can keep their owners from getting a good night's sleep.

17.Wear comfortable pajamas.

18.Use earplugs.

19.Keep a journal. Write down things that have been keeping you awake. The next day when your mind is clear, write plans or solutions that you can implement. This will empower you and help alleviate stress.

20.Keep your thermostat set at 67.