Advertisement Sleep is a complicated process. The brain receives a lot of input during the day, and it processes, sorts out, rejects and records data during sleep. For this process to be effective, an average person needs about 8 hours of sleep.
The sleep cycle is divided into four stages plus rapid eye movement (REM) sleep.
This process takes approximately 90 minutes and recycles throughout the night. When this process is incomplete or interrupted, the body and brain are not well-rested and fully ready for the next day’s activity.
Feeling very tired, fatigued, with reduced energy levels and slowed reflexes are common complaints from those without enough sleep. Mental functions such as our ability to learn, remember and concentrate are affected by insomnia. Our performance level drops, and the mind looses concentration.
Lack of attention, mood changes and irritability are other daytime effects caused by sleepless nights. If allowed to continue, sleeplessness may lead to emotional problems and depression. In chronic cases, when suffering from severe insomnia, people can even experience hallucinations.
Although sleep is an essential part of daily repair and renewal, for many people consistently restful sleep is elusive. Insomnia may include having difficulty falling asleep, waking often during the night, waking up too early, or just feeling that your sleep isn’t refreshing.
There are some simple daily techniques that may be helpful to self-regulate and promote sleep:
1. Relax your body
2. Unwind mentally
3. Try a light bedtime snack.
4. Add some exercise in your day preferably two to three hours before bed.
These techniques have been shown to help improve sleep. If these do not help significantly, keep a sleep log (Google sleep logs) for one to two weeks. Make an appointment with your health care provider and take the log plus information about the techniques that you have tried to your appointment. This will assist your provider in the medical evaluation of your symptoms.
There could be an underlying medical condition that is causing your lack of sleep. Treating that condition as well as using these simple, self-regulating techniques will dramatically improve your sleep.
Chronic insomnia needs holistic management rather than a simple treatment. Health professionals can help and guide, but you are the one who is ultimately responsible for managing your condition and bringing restful regenerative sleep back into your life. Sweet dreams!
Judy Aufenthie writes an online column about healthy living and wellness for the Tribune every other week. If you have questions for her, send them to trindfleisch@lacrossetribune.com.
