Sleep

The catch-22 with sleep is that if you are over-stressed you are likely to experience a disturbed sleeping pattern, and if you are experiencing a disturbed sleeping pattern, you are likely to become over-stressed!

Some common causes of sleep problems are

• stress — school- or job-related stress, family or relationship stress, worry about a serious medical condition, death of loved one, etc.
• shift work — the night shift pits the sleep cycle against the body's natural rhythm
• jet lag — the body is responding to another time zone
• noise — a snoring partner, barking dog, loud neighbors, soaring airplanes, etc.
• environmental discomfort — too hot, too cold, too light, bed's too hard, etc.
• medications — some medications interrupt sleep (talk with your doctor if you are noticing this side effect)
• sleep disorders — such as sleep apnea, which is interrupted breathing during sleep
• caffeine intake — especially when consumed in the evening hours
• tobacco use — nicotine cravings can wake up users three to four hours after they go to bed
• alcohol use — deprives users of deep, restorative sleep 

Sleep isn't a luxury; it's a necessity. Sleep restores the body and mind and helps us maintain our mental and physical health. Studies have shown that people who get seven to eight hours of sleep each night enjoy better health and live longer than people who get less sleep. According to the National Institutes of Health, each year approximately 60 million Americans experience frequent insomnia, the inability to get adequate sleep. If you answer yes to any of the questions below, you may be experiencing a sleep problem now.

• Does it take you more than 30 minutes to fall asleep?
• Are you awake for a significant amount of time during the night?
• Do you wake in the middle of the night and find it difficult to go back to sleep?
• Do you wake up groggy and still tired?
• Do you experience daytime drowsiness?

To ensure that you get enough sleep, try some of the following suggestions:

• Develop a sleep schedule and stick to it. Try to go to bed at the same time each night. Wake up at the same time, too. Avoid sleeping in on weekends; sleeping in will reset your body clock, making it harder to wake up on time on Monday.
• Get 30 or more minutes of physical activity each day. Avoid working out during the three hours before bedtime. Working out close to bedtime will energize you and may interfere with your sleep.
• Avoid caffeine, nicotine, and alcohol. These substances rob you of quality sleep. Switch to decaf or herbal tea. Quit smoking. An alcoholic beverage (a "night cap") before bed may make you drowsy but it actually deprives you of deep, restorative sleep.
• Engage in relaxing activities before bed. Think of it as "wind down" time. Read a book. Soak in a hot tub. Avoid doing physically or mentally stimulating activities such as vigorous housecleaning or intense office work close to bedtime.
• Leave your troubles outside the bedroom door. Make your bedroom a worry-free zone. If you start to ruminate about problems when you are in bed, try relaxation techniques such as deep breathing or visualization (visualize that you are in a warm, breezy, tropical place, with the sun streaming down on you, nothing but sand, surf, and coconut trees for miles...).
• Create a cozy sleep environment: wear comfortable pajamas, make the temperature of the room comfortable for you, darken the room, use soft, comfortable bedding that enhances your sleep experience. If your bed is too hard or lumpy or soft, invest in a new one. If noise is an issue, try to get at the root of the problem: ask your snoring partner to seek evaluation and treatment, ask your neighbors to be quieter, etc.
• Take 15 or 20 minutes for a nap during the day. A nap can help you catch up on lost sleep, relieve stress, and increase energy.

If you experience a sleep problem for one week or longer, talk with your doctor. He or she can evaluate you for a sleep disorder and suggest additional lifestyle changes or treatment options.

When you are well-rested, you will be better able to cope with stress.

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