Sleepless in ...Wherever?
By award-winning author and stress-relief expert Susie Mantell
*...sleep that knits up the raveled sleave of care.* -William Shakespeare ( sleave: Archaic, a skein.)
Do you crawl into bed longing only for sweet respite, close your eyes, snuggle in and. . . the movie in your head begins? The average person needs a lot more sleep than (s)he gets, and we*re paying for it. Sleep deprivation is pervasive in a culture demanding more and more of us all. In my work I hear C. E. O.s and submariners, surgeons, inner-city homeless parents and suburban soccer moms all report difficulty falling and/or staying asleep, waking up feeling like they*ve been run over by a truck. Mother Nature has hard-wired us with a very clever stress-hormone response system providing reserves of energy for emergencies. When habitually sleep-deprived, the system is literally *stressed* beyond efficiency. The National Highway Traffic Safety Administration estimates that up to 100,000 police-reported crashes annually involve drowsiness or fatigue as a principal causal factor. This over-draft of the sleep account is resulting in a society working longer hours, often exhausted, achy, ill, and in some cases, more than a little cranky. Worry and mental chatter drain energy and focus. It is always good to rule out or address any medical cause, but following are some simple, drug-free suggestions to make The Sandman*s job easier, and help you to enjoy more peaceful, restorative sleep.
[NOTE: In addition to these tips, stress-relief expert Susie Mantell's award-winning relaxation CD:""Your Present: A Half-Hour of Peace" is clinically-approved in distinguished medical centers and spas worldwide to enhance deep, resorative sleep. Order Yours Today!: http://www.relaxintuit.com/tape.asp
What, Me Worry? - - Often when my mind is racing at bedtime, it*s full of things I*m trying to remember and frankly, I only need to remember to call the plumber once -- not 17 times. Make a *worry list.* Leave it on your night table and release them. They require attention, just not right now. Sail worries out a window in your mind on long, silk scarves.
Muffle Mental Chatter - - Inhaling deeply, imagine shimmering light cascading over your head, shoulders, dissolving words, images, any aches or thoughts along the way. Visualize bits of chatter floating on a raft, downstream and out of sight.
Work-Related Stress- - Spend time before bed in non-work-related relaxation (and not in the light of the computer, which can stimulate brain activity.) Try a warm bath, journaling, a *brain candy* novel, foot-massage, gentle time talking with someone you care for.
World Events- - What*s the last thing you do before bed? Without question, I support being informed, not as the last thing before bed.[ Coping with world events: http://www.relaxintuit.com/displaytips.asp?ID=176 ]
*I put a piece of paper under my pillow, and when I could not sleep I wrote in the dark.* - Henry David Thoreau
Where Does It Hurt? - - Sometimes a mattress or pillow is too hard, soft, high or low. When*s the last time your mattresses was turned and rotated? (Carefully please, and with help.)
Too Cold? Hot? Near the Wall?. . .Not? - - Most people sleep best in a room that is a bit cool, and in soft fabrics. Perhaps you like a fluffy down comforter, or snug-as-a-bug sheets. Whites or brights? Cotton? Flannel? Silk? Experiment.
Full Stomach- - In addition to discomfort, digestion initiates a metabolic boost that can hinder sleep. Ask your doctor if a light snack containing calcium or tryptophan with a mild calming effect, might be ok for you: e.g. banana, turkey, milk.
Full Bladder- - Think of dreamland as, *a road trip.* plan ahead. If you wake to use the bathroom, open your eyes only enough to see your way safely, drift gently back to sleep.
Sick & Tired- - When ill, the body calls the shots. Rest provides immune function more energy.
Fibromyalgia- - F. M. S. (Fibromyalgia Syndrome) is a painful connective tissue disorder generally episodic, disturbing sleep, sometimes accompanied by cognitive cloudiness, depression, digestive distress, restless leg syndrome, T. M. J., C. F. I. D. S., among others. F. M. S. is not yet fully understood, and can be very stressful, but there*s much one can do. F. M. S. tips:
http://www.relaxintuit.com/displaytips.asp?ID=80
http://www.relaxintuit.com/displaytips.asp?ID=76
Sleep Apnea- - Characterized by breath-holding, gasping, snorts, sometimes extremely deep sleep. Often treatable, it should be addressed, and is best diagnosed in a sleep disorders clinic.
*Stuffy Doze*?- - Make sure the room is cool enough. Reduce common allergens like dust mites, mold, feathers. Ask an E. N. T. for suggestions, but remember, some nasal sprays create rebound swelling reactions, and many decongestants include sympathomemetics. ( Central nervous system stimulants.) So you might breathe. . .but be doing it wide-awake. Try steam, hot chamomile or ginger tea, (No caffeine, and not too near bedtime.)
Snoring- - A variety of causes, and can be incredibly frustrating. Some use a sinus strip to open airways, monitors that vibrate to *nudge* the snorer, re-positioning the snorer on his/her side.
Noisy Neighbors? - - A small *white noise* machine, available in catalogs, creates an unobtrusive background that *absorbs* sound. You may need to respectfully strike a compromise. (e.g. Drum practice only pre-10 P. M. )
Medication Side-Effects- - It is amazing how little we are told of potential side-effects. (Drowsiness, agitation, dry-mouth, diuresis, to be taken with/without food, etc.) Read labels and consult your pharmacist. *P. M.* preparations often contain anti-histamine to cause sleepiness. Rarely, short-term sleep medication may be appropriate, but don*t be misled. Although I am not a physician, my understanding is that some medications can actually block essential, restorative Delta (4th) Level sleep. Psychological, or physical dependency can be serious problems too, so seek professional medical advice and ask questions.
*Is it Hot . . .or is it Me?* - - Hormonal activity may be in the mix. For women in their 40*s and 50*s, all kinds of fun changes are going on. Ask your physician. Medicinal, herbal preparations, and stress-reduction can help diminish menopausal symptoms.
Too Much Light- - We need darkness for sleep, daylight for activity, and routine to reinforce the mind/body*s circadian rhythm (day/night cycle.) Try dimming lights an hour before bed. Note: Bright computer screens at night may also send a *daytime* signal.
Wound Up? - - Reduce caffeine, including cola, chocolate. Use your intuition and observe what feels right. Try exercising but not too close to bedtime.
*I reached for sleep and drew it round me like a blanket muffling pain and thought together in the merciful dark.* - Mary Stewart
Pop Quiz: Sleep Soothers
Q: What are 3 things you could change slightly, to support better sleep?
*Man should forget his anger before he lies down to sleep.* - Mohandas Gandhi
[Copyright 2000, 2008 Susie Mantell, Relax. . .Intuit (tm) LLC. All rights reserved.] Federal law prohibits use of this material in whole or in part without the express written consent of Relax...Intuit™ LLC. For Reprint Permission: Kindly email your request for guidelines, pasting in the full text of the specific article you wish to use, to info@relaxintuit.com We'll try to reply within 72 hrs.]
Award-winning stress-relief expert Susie Mantell ...is the author of the deeply soothing relaxation CD, "Your Present: A Half-Hour of Peace,” clinically approved for symptoms associated with stress and sleeplessness, depression and grief, anxiety, P.T.S.D., Fibromyalgia, caregiver stress, cancer, pain, divorce and addiction recovery. Featured in The Los Angeles Times, NBC, ABC, CBS-TV, Town & Country, The American Pain Society, Hazelden and The Susan G. Komen Breast Cancer Foundation, listeners include The Mayo Clinic, Memorial Sloan-Kettering, The Betty Ford Center, V.A. Hospitals,and Canyon Ranch (#1 Spa.) Customizing stress-reduction for Fortune 500 companies, distinguished hospitals and spas, Mantell has facilitated thousands in relieving health-related, work-related, chronic or traumatic stress. Her multi-sensory, mind-body techniques appear in national media, medical and corporate publications. Susie Mantell's Stress-Relief & Wellness Tips are intended as an adjunct to, not a substitute for, professional health care. Order “Your Present: A Half-Hour of Peace” and find more of Mantell’s stress-relief tips at www.relaxintuit.com