Good in Bed.. Getting your ZZZZ's
This pod and vid cast is brought to you thorugh the CSU Health Network Outreach and Prevention Programs. Please take a few minutes and listen to Dr. Jen Thomas answer questions related to sleep and getting your ZZZZ's.
What happens if I don't get enough sleep?
Sleep debts result from not getting enough sleep for several nights. Building up your sleep debt results in a decrease in daytime function.
- It can affect your physical health by weakening your immune system.
- It can affect your mental health by resulting in tension, irritability, depression, confusion, and generally lower life satisfaction. These mood changes may also result from irregular sleeping patterns, including sleeping in on the weekends.
It's well documented that sleep deprived students perform significantly worse than students who regularly get a good night's sleep. REM sleep is particularly important for consolidating newly learned information, and a large proportion of REM sleep occurs towards the end of the night. So studying most of the night for a test, and then sleeping only a few hours, decreases your ability to remember new information.
Not getting enough sleep also seriously impairs your ability to drive. Driving while tired is as dangerous as driving while intoxicated - more than 40,000 injuries and 1,500 deaths each year result from traffic accidents involving sleepy drivers.
How can I get a better night's sleep?
Here are a few things you can do to make falling asleep easier and to make sleep more restful:
- Relax! An alert mind may make it difficult to sleep. Try to slow the pace of your activities in the evening. Do some light reading or watch TV until you become drowsy, and then try to fall asleep naturally. If there's a lot on your mind, try writing down a detailed list and then forgetting about it.
- Avoid or limit caffeine and nicotine, which are stimulants, and alcohol, which can cause unrestful sleep and frequent awakenings during the night.
- Exercise and stay active. Twenty to 30 minutes of vigorous physical activity enhances deep sleep, but avoid exercising in the 6 hours before bedtime since it increases alertness.
- Avoid long naps. Naps of less than 30 minutes can actually be quite refreshing during the naturally occurring mid-afternoon slump, but napping for much longer than this can make you drowsy and interfere with a good night's sleep.
- Try to go to sleep and wake up at the same time every day. A regular sleep pattern reduces insomnia, and increases your alertness during the day.
What about sleeping pills?
Sleeping pills may be prescribed by a doctor or bought over the counter. Prescription sleep aids can lead to dependence and become less effective if used for long periods of time. There are basically three types of prescription sleep aids:
- The benzodiazapines are the traditional sleeping pills and their effects can last from 3 to 25 hours. These longer acting drugs can build up in your system, causing increased sedation, confusion or other problems.
- The newer sleep aids such as Ambien and Sonata are similar to the benzodiazepines, but leave the system in 1 to 5 hours.
- The tricyclic antidepressant drugs are helpful in inducing sleep and are less damaging when used for longer periods of time.
- Many over-the-counter sleep aids contain antihistamines to induce sleep and may result in residual drowsiness the next day. They are usually only effective for 2 or 3 nights.
What about natural sleep aids?
Tryptophan is an essential amino acid that helps calm you down and is found in most protein-containing foods and dairy products. Adding honey or other carbohydrates helps facilitate the entry of tryptophan into the brain. B vitamins, especially B6, also help in the absorption of tryptophan. Calcium is also a natural calming agent and is found in all dairy products. Some herbal teas are especially calming, including chamomile, lemon verbena, lemon balm, passion flower, peppermint, and red clover.
Melatonin is a hormone naturally produced by your body during the night. Studies have found that melatonin supplements may improve sleep for 5% of people with sleep disturbances. Valerian, chamomile, kavakava, California poppy, skullcap, St. John's Wort, and hops are some of the other herbal supplements being promoted as sleep aids, but they haven't undergone the rigorous testing required of prescription drugs. When using herbal sleep aids, it's important to use them as infrequently and in as low a dose as possible, and to check with your doctor for possible interactions with any medications you're taking.
*** These FAQ's come from Brown University Health Services
www.brown.edu/Student_Services/Health_Services/Health_Education/
What will a lack of sleep do to me??
If you miss one night's sleep you will generally be irritable and clumsy during the next day and will either become tired easily or speed up because of adrenalin. If you miss two night's sleep will have problems concentrating and will begin to make mistakes on normal tasks. Missing three nights sleep you might start to hallucinate and lose grasp of reality. Someone who gets just a few hours of sleep each night occurs a large "sleep debt" and can begin to experience many of the same problems over time.
What is insomnia?
Insomnia is the inability to sleep or inability to sleep well at night. Medication can be helpful for the short-term treatment of insomnia, but it is important to talk to your health care provider. He or she will likely perform a physical exam and take a medical and sleep history to determine the cause of your sleep problem. Often, insomnia can be treated by changes in sleep habits and behavior.
What can CSU's stress program do for me?
The CSU Health Network Stress Management Program is a skill based program that provides services for students experiencing the negative consequences of excessive stress, including insomnia. The program can provide information and education on sleep habits and behavior, as well as relaxation practice and instruction.
With all the studying, partying, and classes, sleep deprivation and college students go hand in hand. Most people need six to eight hours of sleep each night to function properly. However, studies find approximately 20 percent of college students suffer from sleeping disorders, including insomnia. Get your Free Guide to sleep disorders. College students who suffer from sleep disorders can experience irritability, anxiety and even weight gain. (This article is from www.sleep-deprivation.com)
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Try these five simple steps to get better sleep
- Sleep hygiene. Fix your poor sleep habits. For example: avoid naps, avoid caffeine/nicotine/alcohol in the late afternoon and evenings, avoid rigorous exercise in the evenings, and avoid uncomfortable/distracting sleep spaces (bright lights, TV, computer, etc.). Try a bed-time ritual that can help you wind down such as a light snack, warm bath/shower, cup of decaffeinated tea, light reading, or a relaxation technique.
- Sleep schedule. Set a regular sleep schedule. The body gets used to falling asleep and waking up at the same times but only if this is relatively fixed. For one week (at least!), try going to bed at the same time and getting up at the same time (even on the weekends).
- Relaxation. Learn a relaxation technique to use at night prior to bedtime or when trying to fall asleep. (There are podcasts and handouts on this page with specific relaxation techniques.) The physical relaxation will help calm the body for sleep and the focusing strategies of relaxation will help quiet the mind. Practice is important!
- Practice and patience. It is important to regularly practice your new sleep habits in order for them to be effective. However, trying a new sleep routine takes time and patience. Be patient with the changes; it is hard to change habits and behavior. Be patient with yourself; no one is perfect.
- Rule out a sleep disorder. Some problems with sleep are caused by a sleep disorder and it is important to get checked by a health care provider. Certain sleep disorders (such as sleep apnea, restless leg syndrome) require specific medication and treatment. During an exam with a health care provider, he or she will seek to identify any medical or psychological illness that may be contributing to your sleep problems. Further tests may be required.
More tips::
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Restful sleep provides the foundation for your mental and physical well being. To promote restful sleep, try the following routine: |
This article is brought to you by the Chopra Center. www.chopra.com