“People just don’t realize how important sleep is,” says Hunt. “Sleep is just as important for overall health as diet and exercise.”
There are two familiar patterns of sleep loss, leading to nearly 100 identified sleep/wake disorders: hypersomnia and insomnia. Hypersomnia is sleep deprivation, or excessive daytime sleepiness without an obvious cause. The result is sleepiness, which results in impaired sustained attention, with adverse, occasionally disastrous consequences on the highway, at the workplace or in the classroom. The most common cause of hypersomnia is voluntary sleep deprivation done for social or economic reasons, like work or surfing the Internet (in other words, lifestyle choices).
Insomnia is the more common sleep complaint. It is defined not by total sleep deprivation but by trouble falling or staying asleep. It’s the inability to obtain sleep that is sufficient for one to feel restored the following day. Depressed people are more likely to suffer from insomnia.
Many insomniacs may have a condition called hyperarousal, which keeps them on alert 24 hours a day. “They have trouble sleeping, then feel miserable during the day, fatigued, washed out, have trouble concentrating,” explains Dr. Hunt. “But they are not sleepy. They never take naps, because the same thing happens. They can’t sleep during the day, either.”
Some people seem predisposed genetically to be insomniacs. “They typically have a family history of it,” says Hunt. “Many insomniacs have had it as long as they can remember, since childhood. It takes very little for them to get insomnia: a test the next day, an upcoming trip. They are very fragile sleepers because these seemingly trivial reasons are are part of their disposition to developing insomnia.”
Most people need between seven and eight hours of sleep each night to feel refreshed and to function normally. Some people intrinsically need more sleep than others. A very small number of people get by long-term on less sleep. Recent studies provide very significant evidence that chronic sleep deprivation increases the risk of early death (heart attacks, accidents, etc.). Non-sleepers have slower reaction time, weaker memories and other thinking impairments.
There is hope for all you insomniacs and hypersomniacs (outside of drugs), and it is referred to by the sleep disorder establishment as good sleep hygiene or good sleep habits. Following these ten simple rules may help someone to get a good night’s sleep:
1. Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day because naps may make you less sleepy at night.
2. Avoid caffeine, nicotine and alcohol late in the day. Caffeine and nicotine are stimulants and alcohol can cause waking in the night and interferes with sleep quality.
3. Get regular exercise. Try not to exercise too close to bedtime because it may stimulate you and make it hard to fall asleep.
4. Don’t eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
5. Make your bedroom comfortable. Be sure that is dark, quiet and not too warm or cold. If light is a problem, try a sleeping mask; noise? try earplugs, a fan, or white noise machine to cover up the sounds.
6. Follow a routine to help you relax before bed. Read a book, listen to music, take a bath.
7. Avoid using your bed for anything other than sleep or sex.
8. If you can’t fall asleep and don’t feel drowsy, get up and read or do something not overly stimulating until you feel sleepy.
9. If, after all these things, you still find yourself lying in bed awake and worrying (money, job, health, relationship, etc.), try making a to-do list before you even go to bed. It might help not focus on these worries overnight.
I’m not sure there is an antidote to our 24/7 culture except limiting its effect by turning off the technology. You can try to limit the effects of that technology, along with all the other visual and aural stimulants that we’re bombarded with every day.
So, good night, everyone.
