Sleep—So Important, So Ignored

By Stan Gardner, M.D., CNS

Do you remember when you were so tired at the end of the day that you hit the pillow and immediately fell asleep?  And when 8 hours later, you woke up refreshed and ready for the day?  Then, after a busy day, the cycle repeated itself. How blessed you are if you are still waking up refreshed in the mornings.

This message is for those who don’t wake up refreshed in the morning and would like to. The difficulty may be getting to sleep, frequent waking during sleep, or not entering into that all-important stage of sleep when repairs of the body take place. 

This article will not delve into the risks or costs of sleep deprivation, but you must know that only sleep can repair the damage caused from sleep deprivation. Learning about the causes of poor sleep will help you make appropriate changes to improve your sleep.

Causes of Short-Term Sleeping Issues 

  1. Stress or getting excited just before bedtime—may include reading about or watching the news (it makes us mad!), eating too late, or worry.

  2. Time zone changes—jet lag from travel, shift work changes, or schedule changes.

  3. Poor sleep environment—too much noise (or too little noise), too hot or too cold, uncomfortable mattress, bedding, or bedclothes, or light.

If any of these apply to you, fix them as soon as you can.

Causes of Long-Term Sleeping Issues—Harder to Fix

  1. Difficulty getting to sleep—disrupted normal sleep/wake cycle, lack of exercise, or hard work during day.

  2. Early awakening—depression, stress, or disrupted normal sleep/wake cycle.

  3. Restless leg syndrome or periodic limb movement disorder.

  4. Sleep apnea—stopping breathing during sleep.

  5. Physical illness—pain, breathing difficulties, heart failure, reflux, or itching.

  6. Some medications.

Simple Treatments for Sleeping Issues

  1. Add 15 to 30 minutes more sleep time to your schedule.

  2. Avoid caffeine in the afternoon or evening.

  3. Eat at least 3 hours before bedtime.

  4. Get into a regular bedtime and awakening schedule.

  5. Experiment with bedtime rituals to see if they help you—reading, bath, candles, or meditation.

  6. Make the bedroom quiet, dark, with a cool temperature.

  7. Use a proper mattress, pillow, covers, and bed clothes. Experiment with each one and see if it makes a difference.

  8. Try relaxation techniques—breathing or muscle relaxation.

  9. Control hyper-stimulating devices before bedtime—television, newspapers, computers, or worry about tomorrow

  10. Try warm milk.

Additional Ideas to Treat Sleeping Issues

  1. Try hypnosis or biofeedback.

  2. Energy treatments can help—Jin Shin Jyutsu, acupuncture, or massage therapy.

  3. Take calming herbs before bedtime—valerian, chamomile, Hops, or Passion Flower.

  4. Try melatonin 30 minutes before bedtime, from 1mg to 12 mg.

  5. Take supplements so that all your cells function better: 

  • Magnesium (found in Epsom salts);

  • B-complex vitamins (don’t take at bedtime); or 

  • Essential fatty acids (both omega 3 and omega 6).

Choose which of the above actions resonate with you, and which one(s) you are ready to do to improve your sleep. Then do them! 

Dr. Gardner, an integrative medical doctor and certified nutrition specialist, sees patients at his Keys to Healing Medical Center in Riverton, UT. His office number is 801-302-5397, and readers can obtain more healthy tips by visiting his website at www.keystohealing.net.

Kylee WilsonComment