Getting a good night’s sleep—without drugs By Terri Parsell Hilmey A good night’s sleep is one of the many blessings of life—taken for granted until it’s gone. Nothing refreshes you and prepares you for another day like a full, comfortable evening of peaceful slumber, and nothing makes the beginning of that day more unbearable than several hours of tossing and turning. Thanks to a lifestyle that has many people accessible to colleagues around the clock, with no real borders between their work and home lives, a good night’s sleep can be one of the first things to fall victim to the demands of ever-present iPhones and BlackBerrys. Some hard-working people mistakenly wear their manipulation of their sleep schedule, or even their ability to go without sleep for long periods of time, as a badge of honor. But there are many problems associated with a lack of sleep, not the least of which are memory issues, difficulty concentrating, reduced reflexes, and a foul mood. Add to that some far more serious consequences, with studies showing links with an increased likelihood of obesity, risk of different types of cancers, heart disease, and Type 2 diabetes—not to mention the life-threatening possibility of falling asleep at the wheel. Dr. Alexander Gelfer, medical director of the St. Joseph SleepCare Center and the new Kenmore Mercy SleepCare Center, declares, “We spend a third of our lives asleep, and there is a reason for this.” The average person may be aware of the various stages of slumber, but Dr. Gelfer insists, “The sleep stages each perform a crucial function, with REM sleep tuning all of the body’s systems, including the systems of the brain.” But the deepest stage (referred to as Delta sleep) is critical because this Delta sleep “produces growth hormone—important for so many reasons. Young children, obviously, need this growth hormone to mature, but adults also need it for rejuvenation.” You may note that people who don’t get enough rest actually look older; that’s why. “And shortening the time you spend asleep,” says Dr. Gelfer, “is most harmful to this sleep stage, because this deep, Delta sleep doesn’t occur until the sleeper has been asleep for at least eighty to 120 minutes.” If you’re having trouble getting rest, or trying to force it into a schedule it was never meant to fit into, sleeping pills or other artificial aids might solve a short-term problem. But in the long term, they’re going to make your ability to fall asleep without them much more difficult. Benzodiazepines and similar substances can actually disrupt your natural sleep schedule, and may be a difficult habit to give up. They can also have a hangover effect, causing reduced reaction time, and a drowsy, out-of-it feeling the next day. “Sleeping aids are actually doing a patient a disservice,” says Dr. Gelfer. “because sleeping problems may sometimes mask a more serious problem and are merely a symptom. If a patient has had trouble sleeping for a period of time, they should be seeing their doctor, instead of looking for a sleeping aid. And because many of these drugs are over-the-counter, we’re asking a patient to decide how much medication they need, and when. Which they really shouldn’t be doing.” Luckily, some of the best aids are natural. Keep a set schedule—resist the temptation to sleep in because you’ve had a bad night—and don’t nap, because that will make the next night even more difficult. Prepare a bedtime ritual you perform each night before bed. You’ll want to create a routine that works best for you, but here are a few suggestions: change into your night clothes; wash your face; brush your teeth; put lotion on your hands and feet; have a quick, light stretch; do some light reading or watch something relaxing on television. If stressful thoughts keep you from falling asleep or wake you during the night, it may help to keep a notepad and pencil next to the bed, to list the things that are troubling you; once they’re on paper, you’re far more likely to see that they’re manageable and let them go. As far as your sleeping environment, a cool room can be conducive to better sleep; keep the temperature down and use extra blankets if you need them. In the wintertime, use a humidifier if you find the air too dry. And don’t eat right before bed. Have a lovely evening meal, ideally about four hours before you turn in for the night, and avoid caffeine anytime after the late afternoon. Avoid excessive alcohol, too—although it may help you to relax, it can result in a very shallow, easily disturbed sleep, sometimes provoking odd dreams and causing you to wake earlier than you would have otherwise (and with a hangover, if you’ve really overdone it). Remember: You’re not a superhero if you can go without rest. You’re aging yourself before your time, and you’re putting yourself and others at risk. If you’d like to sleep but are having difficulty, take some simple, natural steps on your own—and if they don’t work, see your doctor. Terri Parsell Hilmey is the editor of the Spree Medical Resource Guide. SUBSCRIBE NOW Back to the Table of Contents Back to Top