Desperately Seeking Slumber
Put an end to insomnia and start catching more Zzzs.
BY JACQUELYNE FROEBER

     Tossing and turning into the wee hours isn’t just annoying—it can be hazardous to your health. Studies show that mortality rates spike in people who don’t get the recommended seven hours of sleep, and life-threatening illnesses like heart disease, high blood pressure and an increased risk for suicidal thoughts and behavior have also been linked to sleepless nights. At the very least, lack of sleep can result in irritability and obesity, and it can negatively impact memory capacity, speech control, concentration and your immune system’s ability to function.
    To increase your shut-eye potential, turn off the television and stow away the iPod: “The darker and quieter your room is, the better chance you have for sleep,” says William Adams, MD, a sleep disorders specialist from the Sleep Disorders Center of Alabama. Also, try going to bed and waking up at the same time every day of the week—including weekends—to give your body a reliable schedule to depend on.
    To help you (finally!) get some sleep, Dr. Adams answers your questions on insomnia.
 

Q: Who is most likely to suffer from insomnia?
A: Adults 40 and older tend to have insomnia more than young adults because of more prevalent stress factors including economic woes and life-changing events like job loss or the death of a spouse or family member. Adults 65 and older are the most likely to experience insomnia because as the body ages, everything slows down—including your ability to fall asleep quickly.

Q: How do I know if it's insomnia or just trouble sleeping?
A: At some point, everyone will experience a rough night’s sleep. But if you’re experiencing trouble with sleep initiation, staying asleep or not feeling rested the morning after, you may be experiencing signs of insomnia. If your symptoms persist for days, consult your doctor. And if you’re symptoms persist for two weeks, you are probably experiencing insomnia and should seek help immediately.

Q: Will counting sheep help?
A: Unfortunately, this old wives’ tale is false. When counting anything, you’re actually calculating and problem solving in your brain, which may keep you awake longer. Try keeping your space free of distractions and your mind free of any worries or stress before bed.

Q: What's new in treatments for insomnia?
A: In the past two to three years, prescription medications like Ambien CR, Sonata, Lunesta and Rozerem have been popular. Rozerem is different than the rest because it stimulates your body’s own melatonin, the hormone that helps you sleep. One of the most recent findings I think is important is the affect the environment has on sleep. For example, if you keep your home blazing with bright lights before you go to bed, odds are you may have a more difficult time falling asleep than if you went from soft mood lighting to darkness.

Q: Is there an alternative medicine to try?
A: Many studies support that melatonin, which can be bought over the counter, can help you sleep. Although we are not sure what dose is most effective, follow the recommendations on the medication, do not exceed the recommended dosage, and talk with your doctor before starting any regimen.
 

Get Your Snooze On
Prepare for blissful slumber with these tips from the American Sleep Association:

• Avoid or limit naps during the day: Napping decreases the amount of sleep needed at night, which may lead to insomnia.
• don’t drink caffeinated beverages past noon: The effects of caffeine take about eight hours to wear off.
• Avoid stressful situations or conflicts before bed.
• Avoid smoking and alcohol, and talk to your doctor about the over-the-counter medications you may be taking. They may contain ingredients that keep you awake.
• Exercise regularly (and make sure it’s at least two to four hours before sleeping), and avoid any rigorous activity right before bed.
• Keep your bedroom cool, around 60 degrees, and void of any distractions like TV or pets.
• Keep the bedroom dark with heavy curtains, or wear an eye mask.
• Avoid heavy meals before bed, but a light snack may
help you sleep.Try warm milk or turkey: Both contain a natural sleep inducer called L-tryptophan.
• START a calming pre-sleep routine by meditating, listening to soothing music or taking a warm bath.
 

For more information on insomnia, contact the Sleep Disorders Center of Alabama in Birmingham; 205.599.1020 or sleepalabama.com.