If you have trouble sleeping, you may be accumulating a debt
that is difficult to pay back - a sleep debt. According to the
National Sleep Foundation, about 6 out of 10 people in the
United States suffers from problems getting a restful night of
sleep.
There are many kinds of sleep disorders, including:
Insomnia. Poor quality sleep may result from inability to fall
asleep, waking up frequently, waking up and being unable to
return to sleep, or some combination. Females are affected more
than males.
Lifestyle-related. A hectic and stressful lifestyle, work
demands and over-active social lives can lead to accumulation of
sleep debt. Even the use of an alarm clock can trigger more and
more debt.
Sleep apnea. Obstructed or blocked air passages lead to loud
snoring and cessation of breathing while asleep. This leads to
sleep deprivation and daytime drowsiness.
Due to the prevalence of sleep-related disorders in our society,
the usage of prescription sleeping pills is on the rise. But
these medications carry their own risks: drug carryover into the
daytime leading to drowsiness, psychological dependence,
physical side effects including anxiety and memory problems, and
potential drug interactions. And their long-term use is
controversial.
Although sometimes prescription sleep aids are necessary, there
are many other simple and easy-to-implement strategies to help
sleep better:
1) Don't engage in mentally stimulating activities prior to
bedtime. 2) Keep your bedroom as dark as possible - this helps
regulate the hormone responsible for sleeping and waking. 3)
Keep pets out of the bedroom. 4) Eat a light snack before bed,
preferably one with protein. 5) Exercise daily. 6) Keep a
regular schedule of sleeping and waking. 7) Have yourself
checked for depression - it is a common cause of sleep
disturbance. 8) Avoid caffeine and alcohol, especially within 6
hours of bedtime. 9) Don't take naps during the day. 10) Quit
drinking fluids 2 hours before bedtime to reduce your chance of
having to get up to go to the bathroom.
Large amounts of accumulated sleep debt can be a serious
problem. For example, driving can place both you and other
people at risk. Frighteningly, a 2002 National Sleep Foundation
poll found that 14 million people reported actually falling
asleep at the wheel during the last year.
If you have been having trouble sleeping, talk to your doctor
about your condition and your options. Besides depression, many
other potentially serious health disorders may be causing your
sleeping difficulties. Don't ignore this debt until it becomes
too late to repay.
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