Return to Advice

 

Sleep Deprivation

By: Nadyne Lee, ARNP
 

 

      Every night, every person on earth undergoes an astonishing change.  As the sun sets, certain chemicals surge through our body to prepare us for the gradual slide into sleep.  As our body rests, we become totally unaware of ourselves and our outside world.  We dream, we rest and we awake refreshed, renewed and energized for the new day.

      Sleep is as essential for health and the quality of life as food, exercise or human contact.  Unfortunately, many men, women and children are sleep deprived. 

      The cost of sleep deprivation is high.  Fatigue has claimed almost as many car crash victims as drunk driving.  Drowsiness is a red alert.  If you are sleepy, you should not drive. 

      The National Transportation Safety Board identified sleep deprivation as the direct cause of the crash of the Exxon Valdes oil tanker which resulted in a $2 billion clean up effort and a $5 billion lawsuit.  The captain of the Valdes was sleep deprived.

      An even more dramatic tragedy was the explosion of the space shuttle Challenger.  The final report on the disaster concluded that top managers failed to recognize the absence of the O-ring.  These men sacrificed sleep in order to work, but because of sleep deprivation they were unable to do their jobs.  As a result, the nation watched in horror as the Challenger exploded and the life of teacher Christa McAuliffe as well as her colleagues were lost.

      Sleep deprivation is common in mothers of young children and also menopausal women.  Lack of sleep can wreck havoc with the quality of life and it can endanger the safety of our loved ones.  Good sleep hygiene is essential for a healthy, happy life.

 What can a person do to ensure a good nights sleep?

 1.      Provide yourself a good sleep environment

  • The best room temperature for sleep is about 65 degrees. One hour before bed, turn the thermostat down.

 

  • A good pillow, fresh sheets, a downy comforter, and a dark room help encourage a good nights sleep.

 

  • Some people are very stimulated by TV, the news, or movies.  If you are one of these people, take the TV out of the bedroom.  Some people relax and sleep well with background noise.  If TV relaxes you, then include it in your bedtime ritual.  Sometimes white noise (static) or the sounds of nature help to drown out other disturbing sounds.  Know you own sleep needs and meet them.

 

  • If you cannot sleep with your snoring mate, suggest that he or she see an ENT specialist.  If that doesn’t work, cuddle and hug before bedtime and then sleep in another room.

 

  • Sleep where you feel safe.  Humans are unable to sleep well in unsafe, unusual or new environments.  (Have you ever experienced difficulty sleeping the first night of vacation?  If so, it’s probably because you are unaccustomed to the bed and the environment.)  A good tactic for a good nights sleep away from home is to take your pillow with you.  Its familiar – kind of like Linus’ security blanket, and besides, most motel pillows are too firm for good sleep.

 

2.      Diet and Exercise affect sleep.

  •  The fundamental trinity of good health is good nutrition, physical fitness, and healthy sleep.  These three essentials are interconnected.

 

  • It is important to exercise every day but strenuous workouts should take place at least four hours before bedtime.  The surge of energizing chemicals created by exercise will delay sleep.

 

  • Weight gain worsens sleep problems and sleep deprived individuals don’t burn calories, instead their bodies horde calories as fat.  Weight gain and sleep deprivation become a vicious cycle.  If you are overweight, consider a lifestyle change which includes healthy diet and exercise for weight loss.

 

  • Be active during the day.  Try to take walks in the sunshine.  Try to build physical and mental activities into everyday.

 

  • Caffeine is the enemy of sleep.  If caffeine withdrawal is too much to handle, then limit caffeinated drinks(coffee, tea, soft drinks, and chocolate) to the early morning.  Try to cut back to just 2 cups of coffee a day.  Substitute decaffeinated drinks.

 

  • Cut out over the counter drugs which contain stimulants, such as Sudafed or any herbal product with ephedrine.  Also cut out alcohol.

 

3.      Encourage a serene and calm bedtime.

  •  There is an old saying “Don’t let the sun fall on your anger.”  Make peace before bedtime.

 

  • Eliminate phone calls after 7 p.m.  Don’t check your e-mail or pay bills after sunset.

 

  • Write a do list for tomorrow before 9 p.m. and then forget about the worries tomorrow might bring.

 

  • Take a warm bath 1 hour before bedtime.

 

  • Listen to relaxing music.

 

        Mothers of small children should ask their spouse or parents to help with nighttime duties, so that they can get a full, restful, good nights sleep at least 2 – 3 times/week.

        If you are experiencing difficulty with sleep and none of these measures help, please contact your physician.  Menopausal women should speak to their gynecologists for treatment of symptoms which lead to sleep deprivation.  You may also contact Physicians Center for Sleep Disorders in Bowling Green or the Sleep Disorders Center Baptist Hospital East in Louisville.

 Best wishes for a good nights sleep!