Having Trouble Sleeping?

The world is a hectic and stressful place at times. We are linked to technology nearly every minute of the day. Is it any wonder that more than 40 million Americans suffer from ongoing, long-term sleep disruption and another 20 million suffering occasionally.

There are two types of sleep deficit. The first is the immediate needs on a daily basis; or basal sleep need. This is the need each day to sleep in order to maintain healthy function. It works in conjunction with the body’s circadian rhythms, the natural internal clock that regulates drowsiness and activity. For most adults this should be about 7-9 hours per night. The other sleep deficit is longer term, or the sleep debt. This is the accumulated need for sleep that comes from missed sleep here and there, building over time.

There are many factors that contribute to sleep disruption, insomnia and sleep deficit. There are chronic conditions that interrupt the sleep cycle such as obstructive sleep apnea, where the sleeper stops breathing, and this process wakes him up. In other cases the sleeper struggles to clear their mind before sleep, and sleep takes a long time to come.

There are some things you can to do make sleep come more quickly. Sleep hygiene is the term associated with developing good habits that can help you fall asleep faster. This is a pattern of behaviors designed to help alert your body that you are ready for sleep. Again, the circadian rhythms come into play here. Helping your body’s internal clock know that it is time to sleep is important.

This can be done with routines or patterns that help your body register it is time to sleep. An evening ritual of reading, or a long soothing bath, or even meditation can help signal to your body that it is time to wind down the day. Sleeping at the same time every day can help as well, we often change sleep or waking times on days we aren’t working, but experts say this throws your body off track. You are better off to rise at the same time every day and go to bed at the same time every evening. Clear the room of things that cause worry and stress.

For people with shift work, where it is impossible to sleep at the same time every day this can be very challenging. Use blackout shades to alter the light in the room, which can help you adjust to the varying times of day. Use the same routine you would at night even if you are sleeping at another time of day.

Make certain your mattress is conducive for sleep. It needs to be comfortable and supportive. The body needs to be in proper alignment and it needs to be free from sagging or pressure points from springs and coils pressing on you.

There are home remedies such as herbal teas and supplements that are said to improve sleep. Steer clear of spicy foods, heavy meals and caffeine within 2-3 hours of bedtime.