Can't sleep: What could be wrong?

Exercise plans | Healthy Diet | Sleep problems | Impact of stress | Results of Anger

A good nights rest, along with the proper amount of sleep, is a blessing that impacts overall health and wellness. When you can't sleep, it changes the way you look at the world and the way you deal with people and problems. Exercise, diet, worry, and anger work hand in hand with the ability to sleep.

There are also various sleep disorders that are difficult to detect and treat? For some, sleep loss and depression are tied together. For others, there could be breathing problems that interrupt rest. It could be trauma from a major event that lingers on. A persistent medical problem could also be keeping you awake. Sleep deprivation may actually come from multiple factors.



Results of sleeping deprivation

A person may go to bed feeling fine physically. The next morning, there is a feeling of being drained, sleepy, and generally not feeling good. There may not be much confidence about the day and the relationships that have to be faced. Some common results of sleep deprivation are:

• Not being alert to handle days activities adequately.
• Danger of falling asleep when driving.
• Become impatient and angry with problems and people.
• More prone to injury when exercising.
• More susceptable to sickness and health problems.
• Having a negative attitude and outlook. Complaining about life.
• Running away from my problems.
• Depressed about my condition.

What does good sleep look like?

A good sleep pattern is generally defined by the 5 stages of sleep that cycle through several times a night. Stage 1 is a light sleep with muscle activity slowing. In stage 2, eye movement stops and brain waves slow. Stages 3 & 4 are considered deep sleep. Here brain waves slow dramatically and it is more difficult to awaken the sleeper. In the last last stage, breathing and brain activity increase. This is the level of sleep dreams most occur.

When this process is not working right, steps should be taken to find the causes. Consider common sense issues first. More complex medical conditions should be addressed through a physician.

Exercise and sleep

Exercise results in a rise in body temperature followed by a gradual fall. The cooler temperature is condusive to getting into the sleep cycle and having better sleep. There are many people who don't exercise, living sedentary lives. Many have problems with sleeplessness. The lack of exercise makes it harder to fall to sleep and thus worsens the insomnia.

It is a common tendency for older adults to fall into this trap. There is an opportunity within families to encourage others who are not active. Remind them of the benefits and come along side to get them started.

Food and healthy sleep habits

Sometimes my problem isn't stress. My next biggest issue deals with eating late and going to bed on a full stomach. Some of this can be out of my control. The world does not revolve around me and sometimes the schedules of other family members delay when we sit down at the table. It is my decision, however, to decide what to eat and how much.

Worry and healthy sleep habits

My natural inclination is to stay focused on problems until they are resolved. Stress has never solved any of my problems. Instead, it has only caused pain and fatigue the next day. The tendency is to want to get past the issues as fast as possible. But these things rarely get fixed or resolved during these nighttime "think tanks".

Most problems involve people. It could be a communication issue with my wife, a discipline issue with one of my children, a difficult conflict at work, or just dealing with the unknown of the future. Cultivating healthy sleep patterns starts with properly handling interpersonal relationships.

At night, I often times mull over the issues looking for solutions. Since I am just laying there in bed, I really can't do anything about the problem. In fact, the issues become more challenging as the night goes on. It could be some challenge that I am facing the next day. This is especially true when I lack confidence that I will eventually be successful. I may have failed in this area before and don't look forward to failing again. My thinking often times becomes very negative and pessimistic.

Carrying anger to bed Anger is something that is felt about almost everyone. It could be a minor irratation or flair into full-blown temper. Anger activates a physical response. Raised blood pressure, higher heart rate, and tense muscles. Anger is usually due to an internal response of something happening around the upset person. This inner turmoil should be taken care of quickly.

When anger is taken to bed, insomnia is a likely result. As feelings simmer, the angry person is set back by the loss of sleep. This person may become even more difficult and irritable. The one who is angry ends up being hurt more than the object of their anger.

It is best to deal with your anger before the sun goes down.

Sleep apnea - common medical problem.... Diet, exercise, and interpersonal relationships are things that each person can work on to help with sleep. Other medical problems may require medical attention. Sleep apnea is one such condition. It is characterized by a disruption of breathing while the individual is asleep. It is usually the bed partner who notices that the one next to them is struggling to breath.

Sleep apnea symptoms include:

• Frequently stopage of breathing.
• Loud snoring. (Snoring only is not necessarily Apnea)
• Sudden awaking to restart breathing.
• Waking up in a sweat.
• Feeling unrefreshed in the morning.
• Headaches, sore throat, or dry mouth the next day.
• Daytime sleepiness.

Sleep apnea causes include being overweight, smoking, nasal congestion, tonsil size, or the shape of the head and neck. If the issues are lifestyle related, the problem can be resolved at home without medical attention. Otherwise, sleep apnea treatments should be addressed by seeing your doctor or a specialist.

Things you can do....

There are a number of things that have helped me to sleep better. These seem simple, but I need to be careful of letting my cravings get out of hand.

The following items are common sense. However it is easy to compromize.

- Restrict or eliminate caffeine after morning hours.
- Don't exercise close to bedtime.
- Don't eat or drink too much just before going to bed.
- Sleep in a dark, quiet, cool and comfortable place.
- At the end of the day, engage in relaxing activities such as reading or music.
- Avoid mentally stimulating activities.
- Ensure adequate exposure to natural light to promote a healthy sleep-wake cycle.
- Go to bed at a regular time.
- Don't nap after 3pm.
- Deal with stresses, worries, conflicts, and pressures early in the day. Keep short accounts.

Natural sleep aids

There are a number of products on the market that have long been used as a remedy for insomnia. Valerian, Melatonin, and Kava are herb based drugs. These have been effective, but it is best to consult with a qualified health practitioner before going in this direction.

By applying these suggestions, cultivating healthy sleep habits can become a reality.

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