"HOW DO PEOPLE go to
Anyone who's experienced persistent insomnia can understand the frustration and mental fogginess described by American writer and poet Dorothy Parker, but before you knock yourself over the head with a lighting fixture, there are better alternatives.
Insomnia affects all of us occasionally, but for some it can be very debilitating. And, if you're a woman, you're twice as likely to suffer from difficulty sleeping as is a man.
Insomnia is more than just a frustrating nuisance. It can lead to excessive daytime sleepiness, fatigue, clouded thinking, difficulty staying focused, depression and irritability, and it can even affect your ability to drive safely.
Recent studies have found that the impact on driving ability from sleep deprivation rivals that from alcohol.
More than just the inability to fall asleep, insomnia includes waking up multiple times throughout the night without easily returning to sleep, waking up too early or sleeping long enough but waking unrefreshed.
Poor Dorothy Parker may have had to resort to self-inflicted violence to deal with her insomnia, but fortunately you don't have to. By adopting a few key habits you may find yourself fast asleep in no time. And, if these don't work, newer insomnia medications are safer and more effective than ever.
Strategizing for sleepOften, insomnia results from an underlying medical or psychological condition, so it's not a bad idea to consult your doctor if your difficulty sleeping is accompanied by other unusual symptoms.
For women, a common example is perimenopause--hot flashes and night sweats can often interrupt sleep. Another is pregnancy, where increasing discomfort may result as the pregnancy progresses, leading to less than satisfying sleep.
Pinpointing the cause of insomnia may require a sleep diary, a conversation with your sleep partner or a referral to a sleep center.
Assuming the absence of an underlying medical or psychological condition, there are numerous lifestyle changes that will improve your chances of getting a good night's sleep.
Some tips:
Go to bed and wake up at the same time every day, even on weekends.
Avoid caffeinated beverages, alcohol and nicotine close to bedtime.
Get some exercise, but make sure to do it at least 5 to 6 hours before turning in.
Avoid eating dinner within two to three hours of bedtime.
Develop a pre-bedtime routine such as a relaxing bath, meditation or listening to soothing music.
Be sure to reserve the bed for sleep instead of television watching or bill paying. You want to train your mind to associate the bed and the bedroom with sleep instead of more energizing activities (with the exception of a particularly energizing activity that also typically takes place in the bedroom).
If racing thoughts and worries keep you awake, try writing them down or making a to-do list to calm your mind.
Too much light or noise a problem? Use a sleep mask or ear plugs.
And, if you don't fall asleep within 20 minutes, get up and do something relaxing, such as reading, until you feel sleepy.
If none of these tactics work, newer insomnia medications can safely induce and maintain sleep with less worry about dependence.
The inability to sleep can make you want to resort to extreme measures. Fortunately, today it's not necessary to beat yourself about the head. Instead, by making a few simple changes you may find yourself in dreamland in no time.
DR. ARLENE LEWIS welcomes reader comments and questions. She can be reached by writing to her at Free Lance-Star, 616 Amelia St., Fredericksburg, Va., 22401 or by e-mail at
Email: newsroom@freelancestar.com.
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DR. ARLENE LEWIS is a gynecologist in private practice at Thrive! Health and Wellness Center for Women in Fredericksburg. |