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Sleep is a critical factor in emotional and physical health. Few people understand the importnce of sleep and some view it as a waste of time. As busy as our lives are, a good night's sleep is critical to our well-being. Sleep can be very powerful in rejuvenating our energy, restoring our youth and healing our aches and pains. When we experience insomnia, there is a difficulty in falling asleep, staying asleep or in sleeping soundly. Most cases of insomnia used to be caused by mental disturbances such as depression, schizophrenia or obsessive-compulsive personalities. But now, insomnia has become more wide-spread to all ages and for many reasons. Anxiety, tension and physical pain or discomfort are often causes of insomnia. Our diet, environment, medical problems or poor digestion resulting in deficiencies of vitamins, minerals and enzymes can also be factors contributing to insomnia. Fortunately for many, a healthy diet and exercise can assure a deep and restful sleep. The well-nourished person who enjoys good health and a feeling of well-being is most likely less troubled by sleep disorders than one who subsists on a diet deficient in some essential nutrients. For example, a deficiency in B vitamins, expecially B5 and B6 have resulted in insomnia. Vitamin B12 is helpful in treating anxiety-driven insomniacs. Vitamin C, protein, calcium, magnesium and potassium can help to calm the nerves and improve sleep quality. Vitamin B6 and C are needed to convert the essential amino acid Tryptophan (found in milk and turkey) to serotonin in the body, which can help induce sleep and prevent waking during the night. Many foods in the diet are stimulating, like caffeiine and salt which stimulate the adrenal glands. Salt can also lead to high blood pressure which can interfere with sleep. Environmentally, heat, cold, humidity, noise or an uncomfortable mattress can affect sleep. The lighting in one's bedroom or bath may affect sleep as well. When the pineal gland is subjected to light through vision, our sleep pattern is interruptedand it can often be hard to fall back to sleep. We have a 24-hour biological clock called the circadian rhythm which is controlled by part of the brain and is represented by various chemicals in the blood. Both light exposure and medications will affect the circadian rhythm as can jet lag or shift work. Medications that can affect sleep are alcohol, nicotine, seizure medications, antidepressants, bloodpressure medications, antihistamines, sleep medications and Melatonin. One of the problems with insomnia is that is can perpetuate itself. The more we realize we are loosing sleep, the more frustrating it becomes and harder to relax to fall back alseep. Only by relaxing and ceasing to worry about being awake cane we resume sleeping and relieve the tension and anxiety. Worry, fear, stress and anxiety all contribute to loss of sleep. In learning to change one's patterns of thought associated with sleep, th eindividual must establish a new bedtime routine, which might include such muscle and mind relaxers as leisurely walks, warm baths, massages, hotmilk, soft music or quiet meditation. It can be very helpful to have a cassette player handy with your favorite relaxation tape so you can put on your headset and let the music or meditation distract your mind from the chatter. Exercise is always a good habit and can improve our sleep because it helps to relieve stress, relax the body and encourage a need for rest. However, exercise just before bed could have a negative effect on sleep because the body may be over-stimulated making it hard to relax. In return, a good night's sleep is very helpful to those that exercise, as we need our rest to rebuild tissue, renew all cells and strengthen the immune system. Anything that interferes with our sleep interferes with our health and well-being. A good night's sleep is important if we want to feel food and avoid illness. So avoiding stimulants and drugs, getting the proper nutrition, finding time to relax and exercise are all key to assuring a good sleeping pattern. I hope you sleep well.
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