Roth Clinic

Most healthy adults need seven to nine hours of sleep a night. Women complain about insomnia almost two times more than men. A woman’s sleep is uniquely influenced by stress level, health, menstrual cycle, biological life stage, mood, parental status, work and other responsibilities. Children can also have difficulties falling or staying asleep.

Stress is considered to be the #1 cause of short-term sleeping difficulties. Job, school or family problems may be keeping you awake. The most vulnerable population to sleep disorders are students, shift workers, and persons suffering from depression or chronic pain. If you are sleep deprived for over a week, seek professional help. Keep in mind that insufficient sleep can affect coordination, reaction time and judgment; and is the leading cause of accidents.

The National Highway Traffic Safety Administration has estimated more than 100,000 auto crashes annually are fatigue related. Eating, reading, watching TV or using a laptop might hinder your quality of sleep. Avoid doing other things on bed other than sleeping. Use blackout shades, a comfortable bed and pillows, and white noise machines to help you isolate annoying noise and create a peaceful and quiet environment for a good night of sleep.

Are you trying to fall asleep but can’t?

Are you trying to fall asleep, but your mind goes off in a million directions instead? It is a common problem. The reality is that we all have a to-do list. Train yourself to leave that list off your bed. You will likely be unable to finish it at bedtime. Take one task at a time. Right now, right at bedtime, aim at getting a good night of rest.

You will want all the energy you can get to be effective the following day, and that starts with having a good night of sleep. It is as easy as keeping your mind quiet for a moment. Take a few deep breaths and concentrate on nothing. Like you would do in meditation: Focus on nothing, …let yourself fall asleep.

Is pain interfering with your sleep?

Scientists are not yet sure if pain disrupts sleep or if sleep disrupts pain. In any case, pain is a sore for our well-being and quality of life. Unfortunately, many people take opioids and other medications to help them fall asleep. While some people may need this medication, others could benefit from trying other alternatives.

For instance, sleep is known to alleviate body aches. Yet, one may wake up with tender muscles caused by a bad sleep posture. Make sure to find a position that keeps your spine aligned and releases strain, or find more about sleeping positions here.

The American Sleep Association suggests gentle stretching, such as yoga stretches for the shoulders, back, and neck, to loosen up tight muscles and ease the discomfort. Additionally, using a warm or cold compress may help relieve pain; or trying a massage to improve circulation, mobility, tension, and speed pain recovery.

Remember, things get worst when we expect the worst. Our perception is two-thirds of our reality. If you go to sleep thinking you will not get much rest, you will likely be served a self-fulfilling prophecy that night.

If you are having troubles sleeping and believe it is time to start therapy, contact Roth Clinic and get an appointment.

Other measures you can try

• Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
• Exercise regularly, but do so at least three hours before bedtime. A workout after that time may actually keep you awake because your body has not had a chance to cool down.
• Don’t use your bed for anything other than sleep or sex. Your bed should be associated with sleep.
• If you have trouble sleeping when you go to bed, don’t nap during the day, since it affects your ability to sleep at night.
• Don’t use your bed for anything other than sleep or sex. Your bed should be associated with sleep.
• Consider your sleep environment. Make it as pleasant, comfortable, dark and quiet as you can.
• Establish a regular, relaxing bedtime routine that will allow you to unwind and send a “signal” to your brain that it’s time to sleep. Avoiding exposure to bright light before bedtime and taking a hot bath may help.

Take good care of yourself

You are an important part of this world