“The best cure for insomnia is to get a lot of sleep.”
~W.C. Fields~
“A well spent day brings happy sleep.”
~Leonardo DaVinci~
It is no secret my problems with insomnia. Many nights have found me wandering the house like a ghost, haunting the various rooms or lying awake reading, writing or hanging out with the skunks on the front step gawping at the stars in the middle of a summer's night. It's not really a healthy way to be and I've noticed a whole bunch of people suffering the same problem over the last couple of years. So below I want to share with you an article I wrote for the Quantum Health Newsletter. If you are like me and your brain tells you that there are far better things to be doing in the wee hours, then you might be interested. You might be even more interested if it is someone you know that lies awake at night and acts like a mentally disturbed patient during the day as a result. Your life and their's might depend on it. So, without further adieu enjoy. And...sweet dreams!
Ah...Sleep!
There is not a single one of us that has not spent a restless or sleepless night at one time or another. We are largely creatures that are ruled by our emotional state. We suffer loss, pain, grief and, as every child who has ever awaited Father Christmas’ arrival, occasionally unbearable excitement and anticipation, all of which can cause us to lose a night of sleep. There is usually no lasting harm when these occasions occur and the only repercussion is a set of puffy, grainy eyes the next day.
It seems lately, though, that every time I look on Facebook or read someone’s blog there is someone complaining about a prolonged inability to sleep through the night. Why is that? Sleep is the blessed remedy for nearly all of the things that ail us. Both physical and psychological. Yet it is increasingly elusive to many and to others a necessary nuisance and a thing to be avoided whenever possible. I hear many excuses for lack of sleep: work, stress, play, anger. I’ve used many of them myself. Being a life-long insomniac , I know what it is to be lying awake at 4am staring at the back of my eyelids just praying for dawn so I can get on with things. Over the years I have cultivated different ways to deal with sleeplessness and, though I still occasionally have bouts of insomnia, I can and do sleep now. Once in awhile though, I envy those, such as my daughter, who can dream on blissfully through the night.
The average adult typically needs 7 to 9 hours of sleep every night to feel fully rested and refreshed and to be able to function at their best. There are exceptions to this rule (some need more and a few less) but in truth this is rare. While there are those that claim they can function and even thrive on as little as 4, 5 or 6 hours of sleep, it is simply not true. They may feel fine for awhile but damage, some of it severe, is being done.
A 2005 National Sleep Foundation poll found that we sleep an average of 6.9 hours per night, which is a drop of about 2 hours per night since the 19th century. No one can say it is because we do more physical labour…the opposite is in fact true, our collective expanding girths being testament to this. A more likely reason(s) is that we experience far more hypnotic distractions, light pollution, an over-indulgence of stimulants (hello, Starbucks junkies) and an absolute overload of useless and negative information.
Humans are not very adept at perceiving within ourselves the extreme detrimental effects of sleep deprivation (SD). In tests where volunteers were restricted to less than 6 hours of sleep per night for 2 weeks, the volunteers noticed only a small increase in sleepiness and felt that they were functioning fairly normally. This may explain why we just don’t slow down and in fact push ourselves beyond the limits of our fatigue, even when we haven’t gotten sufficient sleep over a period of time. In fact, however, tests showed that the volunteer’s cognitive ability and reaction times progressively declined. By the end of the two week test period they were as impaired as those who had been awake continuously for 48 hours.
Researchers at the University of Chicago found that too little sleep changes the body’s secretion of some hormones, causing an increase in appetite and a reduction in the
sensation of feeling full at the end of a meal. Also, the body’s response to sugar intake changes significantly, increasing the potential to gain weight as well as increasing the risk of diabetes.
Studies are showing an alarming number of health problems that directly correlate with sleep deprivation. These include:
*an increase in aching muscles due to over-exertion
*confusion
*memory lapse or loss
*hallucinations
*hand tremors
*headaches/migraine
*sensitivity to temperature- specifically cold
*increased blood pressure
*heart disease
*increased stress hormones
*increased risk of diabetes
*increased risk of fibromyalgia
*extreme irritability
*aggressive behavior
*involuntary eye movement
*obesity
*temper tantrums
*panic attacks
*bipolar behavior
*ADHD type symptoms
*increased paranoia and psychosis
SD affects the brain in an alarming manner. A study at Chicago Medical Institute suggested that SD is linked to mental illness such as bipolar disorder and psychosis. A further test showed that SD was revealed to cause the brain to become incapable of putting an emotional event into proper perspective and it is then incapable of making a controlled, suitable response to the event.
Another study showed the negative effects of sleep deprivation on alertness. Cognitive performance tests suggest a decrease in brain activity and function, primarily in the thalamus- the brain structure involved in alertness and attention, as well as in the prefrontal cortex where higher order cognition is processed.
Perhaps the most alarming effects of SD on the brain are those that change or decrease attention and working memory. The lesser effects of these can cause problems such as forgetting an ingredient when cooking or missing sentences when taking notes. It is the more critical attention lapses that we must sit up and truly pay attention to because life or death can literally hang in the balance in these circumstances for not just the sufferer of SD but for others as well. What is perhaps the most critical problem in these cases is that the individual’s subjective evaluations of their own fatigue do not reflect what is in fact happening in the brain. Chronically sleep deprived individuals tend to rate themselves as considerably less impaired than totally sleep deprived people. Since people tend to evaluate their capability in tasks such as driving, subjectively, their evaluations may lead them to the false conclusion that they are performing these tasks safely when in fact the opposite is true.
One of the greatest dangers of sleep deprivation is on the road (or in the operation of any vehicle as demonstrated by a recent deadly plane crash where a pilot was sleep deprived). The American
The national Sleep Foundation identifies several warning signs that a driver is dangerously fatigued including rolling down the window, turning up the radio, trouble keeping eyes open, head nodding, drifting out of the lane and daydreaming.
Microsleeps occur when a person has significant SD. The brain automatically shuts down without the subject being aware that this is happening. The microsleep state lasts for 1 second to half a minute – more than enough time for deadly consequences to occur – and happen no matter what task or activity the subject is engaged in. SD causes roughly 71,000 injuries each year and nearly 2000 fatalities.
This all sounds pretty dire, but there is hope. If you follow a few guidelines, you can hopefully turn things around, if you are an insomniac, before it is too late.
Let’s Get Some Sleep…
Sleep is one of the most deeply healing gifts that we can give ourselves, yet we tend to have a whole lot working against us. The following are some strongly suggested guidelines to help you to get a good night’s sleep every night. It does require some adjustments and an attitude of wanting to change, but with a little effort, we can have you snoozing like a baby in no time.
It is untrue that silence will automatically help you to sleep. When tested in complete silence, many subjects found that they were able to sleep even less. This is because most humans never experience complete quiet. Even in the womb we are surrounded by the noises we hear going on in Mom’s life as well as her steadily beating heart and circulatory system from the moment of conception. With this in mind, experts recommend adding a white noise machine to your bedroom. Many people find this will subtly drown out outside noise while giving that same comforting essence we experience before we emerged into the world.
Pay attention to the temperature and humidity of the room. The temperature should be about 16 degrees C. Humidity should be balanced for maximum comfort with either a humidifier or de-humidifier if necessary.
You may need to change mattresses. This can be key. If your mattress is lumpy, too hard or too soft, you will be experiencing unnecessary pain, discomfort and restlessness as you toss and turn trying to find a comfortable position. This applies to pillows as well. I prefer a heavier comforter and like the weight on my body, even in the summer. Others may feel opposite. If this is the case, the temperature may need to be adjusted slightly.
Never eat anything less than 4 hours before bedtime. Eating will jumpstart your metabolism, sending your blood sugars soaring and telling your body that you have energy to burn. Not something you want to experience at bedtime.
Drinking less than an hour before bedtime is also not a good idea, with the exception of that old remedy for sleeplessness, warm milk. More on that in a minute. Drinking before bed will inevitably wake you during the night for trips to the bathroom. This can be enough to switch off the sleep vibe and send your body the signal that it’s time to be up. Along those lines, all caffeine should be stopped at least 6 hours before bed. If you are an insomniac or having temporary trouble sleeping, it is best to eliminate caffeine altogether except 1 cup in the morning.
If you are feeling tense you can try giving yourself a massage over the neck and shoulders or have your partner help you with this. They may be more than happy to help, since it is more likely than not that your insomnia is causing them to have significant sleep deprivation too. WARNING: If you receive a massage from your partner, you may be required to reciprocate.
Also, do not exercise before bed as this will not tire you, it will energize you and do not nap after 4pm.
So now you know what not to do. What are some things that you can proactively do to turn things around? First and foremost it is important that you maintain a regular sleep schedule. Go to bed at the same time every night and get up in the morning at the same time, even if you don’t have to. Remember, what we are trying to do here is reset your circadian rhythms and it might take a few months to do so. This is imperative!
Regular exercise on a daily basis is important, though remember, not before bed!
Here is where some work might need to be done. The bedroom is not an entertainment centre, nor is it an office space. For those who have no trouble sleeping, this isn’t a problem. For those who do, the bedroom should be a place for sleep and sexual activity only. Heavy drapes or dark blinds should be added to all windows. Even if you have a sleep mask, light still tends to penetrate. Keep your room as dark and cocooned as possible. Keep the room uncluttered and don’t use a clock with a light on it. Insulate the room from sound as much as you can and add a white noise machine. Earplugs can help too, but some people find them uncomfortable. Plus, you don’t want to miss the sound of the fire alarm.
About an hour before bed, let go of the worries of the day. I’ve had to teach myself that there is absolutely nothing that is going to change by worrying at a problem. In fact, sleep will make you more alert, will make your brain a more efficient problem solving entity, and will help adjust your attitude to a more positive level. One trick I have learned is to choose a favourite book that I have read already. It takes my mind off of the day without putting me into a state of wondering what’s gong to happen next in the book. It’s a little like chatting with an old friend before drifting off. (Don’t go picking up your favourite Stephen King or thriller. This is not conducive to a restful night!)
A good stretch before getting into bed is a wonderful feeling too. I like to wear a pair of socks to bed…I can’t sleep if my feet are even a little cold.
Try, as you settle in, to give thanks for the things you have. It doesn’t have to be to ‘God’ if you are not spiritually inclined. But it serves as a mantra to the Universe that you are aware of the gifts that have been given to you and that you are grateful. Repeat “I give thanks for __________. I give thanks for _________. I often drift off to this litany of gratitude.
If you do awaken in the night, try for no more than 15 minutes to just fall back asleep. Try deep breathing – breath in to the count of 4 slowly, hold it for 4, release your breath to the count of 4 and again hold for the count of 4. Repeat. Just focus on your breath, not on sleep. If you are still awake, pick up that boring old book. This works for me 9 times out of 10. Just make sure the light is very dim. A book light is a great investment since you cannot see the rest of the room. Have a nightlight in the bathroom so that you don’t have to turn on a large light if you do get up to relieve yourself.
It is important not to watch tv or sit at the computer waking up your brain if you are awake in the night. This serves no purpose other than to continue the cycle.
Recipes for sleep:
I don’t like to recommend tea before bed as it does tend to fill the bladder through the night, even if it is a sleepy-time herb. That being said, one of my favourite sleep inducers is the following recipe about a half hour before bed:
1 cup milk (soy, etc can also be used)
2 Chamomile teabags – I actually like the Chamomile Lavender blend from Traditional Medicinals available at Superstore or through their website at;
http://www.traditionalmedicinals.com/us_products
1 tsp unpasteurized honey.
Start the milk simmering in a saucepan. Add the teabags and bring the milk almost to a boil. (there should be bubbles around the edge)
Remove the teabags with a spoon and add the honey. Sip slowly, sitting quietly under a favourite comforter.
The same recipe can be followed using either passion flower or hops instead of the chamomile.
Valerian capsules or tea are very effective sleep aids. Follow the directions on the bottle. This should be taken nightly. Herbs are much gentler than chemical drugs and can take time to be noticeably effective. They work holistically on the entire body rather than just working on a symptom.
Look to your diet as well. Eliminate spicy foods that can upset the digestive system. Wholesome, mild foods are best here.
I advise people to avoid chemical drugs that induce sleep, especially self prescribed or over the counter medication. These products can easily be abused without intention to do so, can tend to be addictive and they do not give the body a true sleep. It is more like being in a coma, which is not truly restful.
99% of the time, sleeplessness can be altered with a change in lifestyle and some wholesome remedies that will not cause further harm to the body. We have a fabulous gift in our bodies and they, with love and deep care, have a tremendous capacity for repairing and healing themselves if given the proper tools. However, they can take some work if they have been abused. If you are having trouble sleeping, give yourself and those around you the gift of healing. You will be amazed at how Grandma was right. Sleep on it. Things will look better in the morning!
What's on the menu: Last night's noodle soup & toast
Listening to: Celtic Mix 1 CD
Reading: 'Morphic Resonance' by Rupert Sheldrake
Viewing: Jamie Oliver's Food Escapes
Goals: Research for new article
PS: If you haven't gotten the chance to watch our new video, check it out at:
http://www.youtube.com/watch?feature=player_embedded&v=34PoYdmRX4E
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