Cracking the Sleep Code

Sleep Deprived? What's Keeping you From Sleeping?

I can't stand not being able to fall back asleep.  It is my number one pet peeve. I call it maintenance insomnia.  I found that it takes some investigation but you can cure this problem. It' s so important to find out what could be waking you up. If you wake up and can't get back to sleep then it's time to eliminate the things that are responsible for waking you and robbing you of your precious sleep.  I mean let's face it, if we wouldn't wake up in the first place then we wouldn't need to deal with getting back to sleep.  Here are some things to look at...

1. Are there noises in your house that could be awakening you?  Those creeks and squeaks in a house need to be eliminated.  Get a fan or sound machine for add white noise or wear ear plugs.

2. Do you wake up with one side of your nose clogged?  That's annoying isn't it?  If it's consistent then go to a Ear Nose and Throat doc and find out what's causing the problem.  It could be enlarged turbinates or a deviated septum that's causing your nose to close off.  Believe it or not this could be the sole cause of your insomnia.  If you're awakened from the discomfort of your nose it doesn't take long to form a habit of not getting back to sleep.  For that matter anything that wakes you up consistently can turn into insomnia. 

3. A Hormone imbalance can be another culprit.  This pertains to mostly women and can become a real health problem.  Starting as early as mid thirties women can start to have  perimenopause symptoms that can greatly affect their sleep.

4. Of course there is always your snoring or a snoring partner.  If your snoring is waking you it's most likely because your snoring is restricting your airway--- it might be time for a sleep study to check for obstructive sleep apnea.  If it's your partner snoring then encourage them to seek treatment or move to another room.  Don't worry about the "stigma" of sleeping apart. You won't be much of a partner if you don't get your sleep.   

5. There's always the more obvious causes...caffeine, alcohol and too much to drink creates frequent awakenings, lighter stages of sleep and bathroom trips. 

Whatever is responsible for waking you... the anxiety from not getting back to sleep can drive us batty.  That's why it's important to keep a sleep journal---just a short recap of what happened the night before so you can find out why you are having these problems and then fix them for good.

What's your 'wake up' culprit?  Or is it trying to fall asleep that plagues you? Your story or suggestions are wanted.

The Art of Falling Asleep Quickly

If you're serious about getting the sleep that you deserve then it's time to take action!   If your problem is falling asleep, that's not difficult to fix.  Let's separate the sleeping problems into three different categories.

1.  Have difficulty falling asleep--initial sleep insomnia
2.  Have difficulty maintaining sleep--maintenance insomnia
3.  Granddaddy insomnia--combination of both

For the initial sleep insomnia the best cure is not to go to bed until your tired.  Don't force the issue.  Stop worrying about how many hours you have to get in order to feel rested at work the next day.  If you're not tired until 1:00am then don't get into your bed until 1:00am.  Do not get into that bed UNTIL YOU ARE SLEEPY. Create a bed time routine i.e. reading a book, bath etc.   I would recommend staying  away from the computer and TV.   I  take a magnesium and calcium supplement everynight before I go to bed, it helps me relax...but everyone has there own relaxation techniques.

If you think you need 8 hours just because that's the "recommended" sleep
amount---that's not necessarily true.  I know people who feel great on 4 hours while others feel they need 9. How you feel during the day will tell you how much sleep you require. Try going to bed when you absolutely cannot keep your eyes open.  Make sure you're not doing activities before bed that get our juices flowing...action movies, deep conversation or exercising.

I don't believe in taking sleep medication indefinitely but if you need to get over the hump, your physician can prescribe something for a few nights. If I need to get out of a rut, I take 50 mg of diphenhydramine (benedryl) one or two nights. I don't want to rely on benedryl or any other pill to sleep so I watch my consumption very closely---it can become a slippery slope if you take something night after night. Just the idea that we have something that will shut our brains off for one night can take away some of the anxiety that throws us into the hands of the insomnia monster.

Tomorrow we'll discuss maintenance insomnia and how to stay asleep.

Do you have any ideas?  What's your story?

Struggling for Sleep? 7 Great Sites That Will Get You to Dream Land

There is so much to know about sleep.  I wanted to share some good articles and websites that I think are very informative.  There is something here for everyone...whatever your sleep issue may be.

www.emagzine.com - A well done article on natural sleep aids for insomnia

www.gaylord.org/pages/hottopics.html -Talks about healthy sleep, childrens sleep, snoring, drowsy driving and how menapause can affect womens sleep   

 www.talkaboutsleep.com- A great place to share your sleep problems with others.  Also some good resources for CPAP masks   

http://www.soundsleeping.com/sleep_articles.html - This site has good tips for getting a good nights sleep---includes relaxation techniques and sleep music

http://www.head-cleaners.com/sleep.htm-- Interesting. Touches on how your belief system can contribute to insomnia

http://heartspring.net/sleep_disorders_insomnia.html-
specializing in insomnia and reviews of herbal remedies

http://talhost.net/sleep/cpap.htm - Lots of great support for CPAP users..."hints and tips"

       

Do You Want To Sleep Well? Set Your Alarm!

Have you been seeking help with your insomnia?  If you have, then you've probably heard the tip to "get up at the same time every morning."  I have a question.  Do you?  If the answer is "no" then forget about sleeping well until you follow this rule.  If the answer is "yes" and you still have sleeping problems then you need to get up half an hour or a full hour earlier.  Set your alarm and get yourself out of that bed.  If it takes having your coffee maker on your nightstand so be it.  Your brain will respond to your "cruel morning interruption" by sleeping better and deeper the next night.   Most people see a difference in their sleep within just a few days---try it for a week and you'll notice a positive change.

  Sleeping better is only one of the positives to getting up earlier... you will also be more productive.  Here is an interesting article about how your life could be improved by getting up earlier.   The author of this article states that he actually gains 10 days a year by getting up earlier...now that's a bonus.  What time do you get up?  We'd love to hear your thoughts.

To learn about foods that are good for sleeping read here. 

Sleep Strategy: Tip #4 to winning at the game of sleep

Welcome to the game of good sleep.  Just like any game there is a strategy that needs to be put into action in order to win the game. 

So far we've covered

1. The importance of a strict sleep schedule---designated bed time and wake up time
2.  Not going to bed until you are tired.
3.  Getting up at your designated wake up time even if you're up all night.
4. When beginning this cure plan --cut back on your time in bed : quality verses quantity
5. Decrease your wake time while in your bed follow the 20 minute rule.

Why is there a 'no napping' rule for an insomniac?  We all have 2 areas in our brain responsible for waking and sleeping. For the insomniac there has to be a certain amount of awake hours 'clocked in' for the awake brain to give in to the sleeping brain. Insomniacs seem more sensitive to the circadian rhythm where as normal people aren't affected by a good nap.  'Normal' people can stay up late and sleep in on the weekends.  Not us. It's somewhat comparable to an alcoholic.  You can't be a recovered alcoholic and  have a glass of wine at a party.

When following this sleep program and following the rules just keep in mind the more tired you are today the better you'll sleep tonight.  As elementry as it sounds--- soon you'll be saying "I'm not tired during the day because I sleep so well at night."  That is when you know you've won the game. And oh how sweet it is.

Strategy: Tip #3 to winning at the game of sleep

Sleeping tip discussion #3: Follow the 20 minute rule! 

So far we've covered...

1. The importance of a strict sleep schedule ---designated bed time
    and wake up time
2. Not going to bed until you are tired.
3. Getting up at your designated wake up time even if you're up all night.
4. Cutting back on your time in bed: quality verses quantity

The object of the sleep game is to achieve the optimal bed ratio. In other words you want 95% sleep to 5% wake time while in your bed.  When you wake up at night you need to follow the 20 minute rule.  Do not lay in bed more than 20 minutes.  Get up and go into another room and lay down until your tired, then return to your bed.  Repeat this as many times as necessary. With this rule I know personally that it is terribly painful to get up out of that warm bed, but your mind can associate being awake with your bed and that association needs to be broken.

Can you follow the 20 minute rule?  You will if you want to find your dreams again.  And trust me.  You will.

Strategy: "Tip"#2 to sleep bliss

My last article spoke about

1. The importance of a strict schedule ---designated bed time and
     wake up time
2.  Not going to bed until you are tired.
3.  Getting up at your designated wake up time even if you're up all night.

If you are already following the "schedule rule" and are still having problems staying asleep then it's time to get tough.  This is where they separate "the boys from the men", but you will sleep like a rock if you play this game right. You are going to cut back on on the amount of hours you are in your bed and then slowly increase it.  This could take a week (or less) but the outcome will be amazing. 

Pick the least amount of hours you think you can function on.  Most say 5 or 6.  Let's pick 6 for an example.  If your designated wake up time is 6:30 then you can't go to bed until 12:30am.  If you still wake up too much you'll need to cut back to 5 hours.  Yes, you will be a little tired but if have insomnia it won't be any worse than what you've already endured.  By cutting back on how long you're in bed you will actually be increasing the quality of your sleep.

See you tomorrow for more constructive tips...

The real deal. Constructive sleeping tips that will cure your insomnia.

Let's talk about scheduled sleep.  If you have insomnia you have probably heard the advice  "go to bed at the same time and get up at the same time everyday."  How important is this?  VERY.

Some insomniac's still have problems getting to sleep with this advice.  The trick is not to put yourself to bed until you are TIRED.  For example don't go to bed at 10:00 because you have to be up at 6:00 just  to make sure you get your 8 hours of sleep.  This won't work if you have insomnia.  Putting yourself in bed earlier, which obviously means you'll be in bed longer, will only make it worse.  Wait until you can't keep your eyes open before you go to bed.  If this means you don't fall asleep until 2:00am so be it...but you are still going to get out of bed at 6:00am (your designated wake up time!)   Will you be tired when you drag yourself out of bed? Absolutely.  Will you sleep better the next night?  Absolutely.

This is part of the plan and each night will get better and better.   See you tomorrow for more constructive sleep tips.

Tired of hearing sleeping tips? Let's talk about a real insomnia cure

As a recovered insomniac sleeping tips always sounded like a cliches to me.  Whenever I think about just writing  sleeping "tips" without any explanation or discussion to make the tip constructive I imagine what I would say in response to each sleeping tip.   Let me give you an example.  How many times have you heard...

1. Make sure that you have scheduled sleep times...(I have a scheduled sleep time but I can't fall asleep at the scheduled time)

2. Relax/meditate--imagine a beach or somewhere you find peaceful..(I imagine myself on a beach but the thoughts that are keeping me awake show up under my umbrella)

3. Avoid caffeine---(if you have insomnia and haven't figured out yet not to have caffeine to close to bed you might as well 'toss in the pillow' now)

5. Exercise at least 3 days a week---(I exercised like aerobic instructor on speed...no change with my sleeping)

6. Keep your room dark and quiet--(I have never known anyone with insomnia to have the sun blasting through their windows at sunrise)

These things are all true but seem so obvious to me.  When I had problems sleeping I heard these things regularly and I can't even tell you from where.  Maybe even on a TV commercial at some point.  Let's talk about a constructive plan that will get you your old sleep back.

I am going to break down a real plan to change your sleeping pattern during the next few days. I will have tips that if put into action will be life changing.  If you really want to get serious about changing your sleep pattern and sleep like the old you come back tomorrow and I will start you on cracking your sleep code.

Improve your sleep! 10 Top things to do before sleeping

Ten top tips to an improved night's sleep:

1) Take a hot bath.

2) Stick to the same bedtime.

3) Take a hot, milky drink.

4) If you feel stressed or worried about something, write down your concerns or pen an action plan.

5) Your bed should be for "sleep and sex" and nothing else.  Do not watch television in bed.

6) Sleep in a completely dark and quiet room.

7) Eat at regular meal times, and eat in the evening at least three hours before going to bed.

8) Avoid caffeine and alcohol in the afternoon or evenings.

9) Eat bananas (they are high in the amino acid tryptophan).

10) Always settle any arguments before going to sleep.

These are great tips to add to your bedtime routine, especially with the insomnia crowd.

For myself and others who had insomnia, the cure did not come by just a good "beddy by routine". But these tips are very important to put into action with your whole plan.  It is like part of the puzzle of the cure.  Get into this habit of the above suggestions and the cure will come quicker.

I have seen improved sleep in even average sleepers (who want even better sleep) who practice good sleep hygiene.  So work on making your bedtime ritual squeaky clean.

*These tips are from The Standard newspaper in the UK.  Article "Waking from sleep nightmare" by Natalie Bowyer.