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                         February 8, 2002

Tips offer relief for sleeplessness

Compiled by Irene Brown
Editor

Editor’s note: Some information used in this article was obtained from Sierra Military Health Services, Inc.

The pace of the world today is much faster and more stressful than anytime over the past four decades. Now, with the recent world events giving the average individual even more to worry about, it’s no wonder that a new problem has emerged in the new milennium: sleeplessness.

Occasional bouts of sleeplessness are common, but when one sleepless night turns into a consistent pattern of poor sleep, the results can affect the rest of the day. Insomnia (patterns of sleeplessness) can result in tiredness, lethargy, difficulty concentrating and irritability.

About one in three Americans now experience insomnia at some point.

"While it tends to occur more frequently as we age, and more often in women, anyone can be affected," said Peter Hauri, Ph.D., director of the Mayo Clinic Insomnia Program.

The causes of insomnia are often as varied as the people who experience it. Some factors include age-related and health changes, medications, stress, anxiety, depression, alcohol, caffeine, irregular sleep cycles, smoking and environmental or extreme temperature changes.

Insomnia is classified into three groups:

- Transient -- which may last from one night to a few weeks.

- Intermittent -- episodes of transient insomnia which occur from time to time.

- Chronic -- when insomnia occurs most nights and lasts a month or longer.

Most short-term insomnia does not require the evaluation of a physician and often goes away after a few days. However, those who suffer from chronic insomnia should talk to a doctor.

For short-term or intermittent cases of insomnia, Hauri suggests that a person go to bed at the same time each night and wake up at the same time every morning.

"When you set your alarm for the next morning, set it so you can’t see the time if you awake during the night," said Hauri.

Hauri offers the following tips to help get a better night’s sleep:

- Those suffering from insomnia should only use their bed to sleep, making an effort to limit the time spent in bed to prevent prolonged episodes of restless, shallow sleep.

- Try addressing stressful issues before going to bed by writing them down. This, Hauri said, is a good way to clear the mind of anxiety.

- Also limit or avoid alcohol and caffeine before going to bed. Those who give up the evening cocktail or cup of coffee have a better chance of staying asleep throughout the night.

- For those who smoke, try avoiding that last cigarette before bedtime. Studies suggest that smokers have a tougher time getting to sleep than nonsmokers.

- While eating heavy foods may often make us feel tired, eating before going to sleep may make the digestive system work overtime, causing sleeplessness.

- Although some studies suggest a link between regular exercise and improved quality of sleep, exercise less than two hours before bedtime can also cause insomnia.

- Finally, try a warm bath about 90 minutes before going to bed. It stimulates a drop in body temperature and alerts the body that it is time to go to sleep.

"Those people who simply cannot put away the day’s anxieties and who have tried all the common remedies should definitely consult a doctor," Hauri said. "There are many mild, non-habit forming sleep medications that the doctor can prescribe which could help them."

Although many people do not like to take sleeping medication, Hauri said, repeated episodes of sleeplessness can take a devastating toll on the body.

"It is better to try a temporary, prescribed medication than to try and cope with not sleeping," he explained. "The long-term results of sleeplessness can lead to serious illness by lowering the bodies resistance and can also cause serious mental impairments like the inability to perform everyday functions."