Sleepless in Montgomery
Posted on July 31, 2013 by bob in Features
More than 40 million Americans suffer from chronic sleep disorders, resulting in $18 billion lost to employers due to sleep loss issues. The long hours of summer can also contribute to trouble falling asleep.
“The inability to get a good night’s sleep can be a complex issue, and is not as simple to cure as telling people to count sheep,” says John Wilson, MD, neurologist at Gottlieb Memorial Hospital (Loyola University Health System).
Wilson regularly works with the sleep lab to diagnose patients with chronic sleep issues. His colleague, Omar Hussain, DO, is a pulmonologist at Gottlieb and board certified in sleep medicine.
“Many societal trends such as working from home or swing shift workers,” says Hussain, “have economic-based lifestyles that prevent regular sleep patterns.”
Obesity, recently declared a disease by the American Medical Association, has a direct link to poor sleep, says Ashley Barrient, RD, who counsels patients at the Loyola Center for Metabolic Surgery and Bariatric Care. Wilson, Hussain and Barrient offer some healthful tips on how to get a better night’s sleep.
Relax – Start quieting down and relaxing at least one hour before bedtime, and don’t exercise or engage in vigorous activities.
Darken the room – Close the curtains or blinds; darkness is conducive to sleep.
Diminish noise – Use a sound machine to create white noise or experiment with soothing noises such as rain or the lap of waves.
Turn off the handheld devices – The need to text and email is a real problem for many when it comes to sleep. Turn the electronic device off and put it in another room. That way, if you wake up in the middle of the night, you don’t automatically reach for the phone but instead turn over and fall back asleep.
Create a comfortable environment – A consistent room temperature, bedding, mattress and even sleepwear should all be appropriate to the season and comfortable.
Go to the bathroom – Waking up to use the bathroom is a complaint of many. Don’t eat or drink several hours before bed to avoid sleep interruptions from toileting.
Check medications – Some people who take medications before bed may do better to take them in the morning when they wake up or vice versa. Talk to your physician about changing your pill dosing schedule.
Write it down – Jot down worries, future errands or simply what is on your mind before bed. This helps to allay anxieties, organize thoughts and prepare for sleep.
Read a magazine – Lighter content and shorter articles are ideal. Many like entertainment and celebrity-focused magazines as quick bedtime reads.
Have a regular routine – Try and go to bed at the same time every night to build routine and consistency.
Limit animals – Pets may be comforting and companionable, but if they move in the night and make noise, they disturb sleep.
Partner with your partner – Talk to those you live with and share your strategies. You need to get the cooperation of those in the entire household to be successful.
Reserve the bedroom – Train the body and mind to associate the bedroom with relaxation and sleep, not watching TV, playing games or exercising.
Stick with the new routine – You may not change sleeping patterns overnight, so give it a few weeks to acclimate your mind and body and establish the new habits.
Don’t eat, drink alcohol, watch TV or play electronic games before bedtime. If you have to have something, try a small cup of hot chamomile or other decaffeinated tea. Alcohol does induce sleep but it is not restorative sleep. If you awaken in the middle of the night, do NOT turn on the TV.
Many people with sleeping disorders undergo sleep studies and are diagnosed with chronic sleep apnea, a condition treatable with a variety of medical devices.
“Often it is the partner of the person with sleeping troubles who cannot stand the snoring or the irritability and issues an ultimatum for the person to get help,” says Wilson. “When one person has a chronic sleep disorder, the whole family suffers.”
Reprinted from material provided by Loyola University Health System as reported by ScienceDaily, July, 2013 , http://www.sciencedaily.com.
