Nutri-Living Solutions

10 Reasons You May Not be Sleeping Well
(and What to Do About It)
© 2013 Health Realizations, Inc.

The majority of Americans (seven out of 10) experience sleep problems frequently, according to the National Sleep Foundation (NSF). Among them:

• 70 million Americans are affected by a sleep problem

• 40 million suffer from chronic sleep disorders

• 20-30 million have intermittent sleep-related problems

Why do we need sleep? A good night's sleep is necessary for physical and mental well-being. Don't get enough of it and you risk the immediate impacts of being irritable and having trouble concentrating and making decisions. If you don't get enough of it over time you risk even more serious consequences including:

• An increased risk of diabetes

• Accelerated aging

• An increased risk of cancer

• An increased risk of psychological problems

Like refueling a car or taking a drink of water, it's thought that sleep refreshes your body and helps to restore the energy that you've used up during the day. Says Dr. Neil B. Kavey, director of the Sleep Disorders Center at Columbia-Presbyterian Medical Center in New York City, sleep is the time when your body is able to do repair work. Additionally, when we sleep:

• Muscle tissue is rebuilt and restored

• Growth hormone is secreted (this is important for kids but also for rebuilding tissue in adults)

• Mental energy is restored

And because sleep is your body's time to repair, not getting enough of it can impair your immune system and leave you less able to fight off diseases. This is a major concern, especially when you consider that 75 percent of Americans who responded to the National Sleep Foundation's “Sleep in America” poll say they experience symptoms of sleep problems including difficulty falling asleep, waking during the night, experiencing fatigue during waking hours or snoring.

Lack of sleep clearly does not come without a price. Sleep deprivation and disorders are estimated to cost over $100 billion each year in lost productivity, sick leave, medical expenses, and damages to property and the environment, according to NSF.

Also at stake is your driving ability. Sleep deprivation is involved in 100,000 vehicle accidents -- and 1,500 related deaths -- every year.

Why Aren't YOU Sleeping Well?

There are as many causes of sleep problems as there are proverbial sheep to count, however some triggers are much more common than others. Here we've compiled some very likely reasons why YOU may not be sleeping as well as you should be.

1. Stress

This is the number-one cause of sleep problems, according to sleep experts. It, of course, can stem from any number of situations (school or work anxiety, relationship difficulties, a chronic illness in the family, etc.). Taking natural supplements to help you to relax and respond better to stress would be a good measure to take. At your next appointment ask and we can discuss what may be best for you among supplements.

2. Exercising right before bedtime.

Regular exercise will help you to get a good night's sleep, but do it too close to bedtime and you may be too revved up to sleep.

3. Drinking alcohol or caffeinated beverages.

Both of these beverages can interfere with quality sleep, particularly if you drink them in the afternoon or evening.

4. Following an erratic schedule.

If you wake up and go to sleep at drastically different times each day (students are infamous for this) you could be inadvertently throwing off your body's natural sleep/wake cycle. When it comes to sleeping, your body prefers a set schedule.

Others at risk are the 17 percent of U.S. employees who are shift workers. This schedule forces you to stay awake during the night when your body thinks it should be asleep (then makes it difficult to sleep during the day, when you would normally be awake).

5. Working before bed.

Similar to exercise, if you work or do other mentally trying activities too close to bedtime, you may have a hard time relaxing for sleep.

6. Physical problems.

If you are not healthy physically, it can drastically interfere with your sleep. Common culprits are pain (from arthritis, back pain, etc.), sleep apnea, restless leg syndrome, PMS and menopause. The hormonal changes that occur during pregnancy can also cause sleep problems.

7. Your sleeping partner.

Does your partner snore? Move around in bed a lot? Wake up in the middle of the night? If your partner isn't a sound sleeper, there's a good chance you won't be either.

8. Your sleeping environment.

Similarly, a mattress that's uncomfortable, a room that's too hot, a bed that's too small, or kids and pets that barge in during the night can all interfere with your sleep. If your sleeping environment is not conducive to sleep, try meditation, prayer and or mood relaxation CDs.

9. Jet lag.

If you travel a lot, for work or pleasure, just sleeping in a strange environment and on a different schedule can cause problems. However, if you travel across different time zones, the jet lag can make it even harder to sleep well.

10. Medication.

Certain prescription and over-the-counter drugs -- such as steroids, decongestants and drugs for high blood pressure, depression and asthma -- can keep you up at night.

How Can You Get a Decent Night's Sleep?

And now for the answer to the burning question. If you want to get high-quality sleep, and plenty of it, what are the top tips to follow?:

• Reduce stress in your life.

• Follow a regular exercise program, but refrain from working out at within three hours of your bedtime.

• Don't drink caffeinated or alcoholic beverages near your bedtime.

• Create a relaxing bedtime routine. This can include a warm bath, a foot massage, stretching, or listening to a mood relaxation CD.

• Keep to a regular schedule that includes a standard time to go to sleep and wake up.

• Make your room "sleepable." A very dark, cool room is best for sleep. This means no lights from a night light or even a computer screen or other mobile device that has been left on. You should also consider upgrading your mattress so that you feel completely comfortable and relaxed.

Sources

National Sleep Foundation

National Institute of Neurological Disorders and Stroke

The Mysteries of Time and Sleep

WFMY News

MSNBC News