Zzzzzzz
Article Paraphrased by Barbara M. Goodearl
By permission of Carolyn Daitch, PhD, Director of The Center for the Treatment of Anxiety Disorders
Many of us are sleep deprived because of caregiving duties. We are up for long/late hours and, when we’re not working, we are thinking of our patient. Here are some helpful hints which may work to help you get the rest and care you need.
- Keep to a sleep schedule.
Your body regulates your sleep cycle. It can only work properly if you maintain a fairly consistent sleep schedule. Depriving yourself of a steady sleep schedule is like being a constant international traveler. Your body is consistently longing for a “time zone” so that it can regulate itself, and you experiencing the fatigue, irritability, and higher levels of emotional reactivity that come along with this exhaustion. - Avoid lengthy naps.
Long naps during the day can also upset your body’s sleep cycle, especially if you are trying to make up for lost sleep the night before. Do not nap for longer than 25-30 minutes. - Avoid alcohol before going to bed.
Alcohol is not only a depressant but it is a powerful carbohydrate when it reacts in your body during digestion. You will sleep well at first, but wake up not-refreshed in just a short time. Drinking 4-6 hours before going to sleep is never a good idea. Try some warm milk instead. - Avoid late-night caffeine.
Caffeine is a powerful stimulant that sends your blood pressure and blood sugar levels soaring. It can interfere with sleep for as long as six hours following that last cup of coffee, or “power drink”, or chocolate bar) Some anti-histamines also contain caffeine so be sure to read the label. - Avoid heavy, spicy, or sugary foods at or after dinner.
All of these foods can have strong physical effects that will interfere with a good rest. - Exercise, but not before bed.
Morning or afternoon exercise greatly aids sleep. Avoid exercising just a few hours before going to bed. - Create a bedtime ritual.
Bedtime rituals, such as reading, listening to music or meditation can help you relax and prepare yourself for sleep. A white-noise machine or water sounds CDs can create a soothing atmosphere for sleep. - Create a sleep-friendly environment.
Keep the temperature in your bedroom between 55 and 70 degrees Fahrenheit. Keep the temperature of the room where you feel most comfortable when you’re sleeping. Make your bedroom your haven where everything, including the temperature, is perfect for you.
Your bedroom lighting should be minimal, since the body responds naturally to light by waking up. Nice dark shades or curtains will help, with perhaps a strategically placed night light if you need it.
Be sure to associate your bed and bedroom only with sleep, or sex. Don’t eat, watch television or do paperwork in your bed. Make it a haven for rest.
If your sleeping partner is noisy perhaps using ear plugs will help – or sleep separately for awhile.
Anxiety is not the only cause of insomnia. There are many other causes such as arthritis pain, an upset intestinal system, sleep apnea, restless leg syndrome, depression and other systemic problems. You might consider going to a sleep disorders clinic. Your sleep disorder can bet better diagnosed there.
Please also consider the medications you are taking, and when you take them. Many meds interfere with the natural sleep pattern or cause sleeping problems themselves.
Check with your doctor or pharmacist. For more information, contact www.anxiety-treatment.com.
