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Do You Have Trouble Sleeping?

By Laraine Rose

WELL has it been said that "sleep is to a man what winding up is to a clock." It restores energy to the body, to the brain and to the rest of the nervous system. After a good night’s sleep we awake in good spirits, eager to plunge into the work that lies before us; not only feeling much better but also looking better.

Moreover, sleep gives us a break from life’s cares and tensions. In sleep we not only rest our bodies, but we have rest from such burdens as poverty, loneliness, poor health and injustices. As the Spanish author Cervantes said centuries ago concerning sleep: "It is meat for the hungry, drink for the thirsty, heat for the cold, and cold for the hot."

Surely, then, it is vital that we get proper sleep. But what if you do not? Before considering this problem, some basic facts about sleep will be helpful.

Kinds of Sleep
Sleep is a natural condition that occurs regularly and in which one loses awareness of one’s surroundings. Yet it is still largely a mystery as to what sleep actually is. It is known, however, that there are basically two kinds of sleep.

In one kind, which starts with drowsiness and gets deeper and deeper, profound restorative processes take place. In it your breathing and your heartbeat slow down, your blood pressure drops and your limbs fully relax. This deep sleep is believed to be an aid to memory. It lasts for about ninety minutes. Afterward, you return to a sleep much lighter in some respects, and in other respects deeper. It is called the REM stage because it is marked by side-to-side Rapid Eye Movements, which indicate that you are dreaming. Your heartbeat greatly fluctuates and your limbs grow tense, indicating that not only your mind but also your body is involved in dreaming. After about ten minutes of this REM sleep you will again go into deep sleep for another ninety minutes and then back up, and so on throughout the night.

Most sleep researchers hold that both kinds of sleep are essential for mental and physical health; one cannot take the place of the other. As to how long you sleep, quality is more important than quantity.

Sleeplessness a Common Complaint
If you have trouble sleeping, you have plenty of company, especially in highly industrialized countries.
Sleeplessness or insomnia is very common in the United States and Canada, where as many as 50 percent of adults are said to be more or less troubled by it, especially after reaching thirty years of age. By and large, women have more difficulty sleeping than do men.

Sleeplessness usually takes one of three forms. Some have a lot of difficulty falling to sleep in the first place. Others fall asleep readily but wake up early in the morning and are not able to go back to sleep. With still others the problem is that they keep waking up intermittently.

The Cause of Insomnia
What is the cause of insomnia? It might be any one of a hundred different things. It could be inherited, a genetic defect in which the brain fails to produce serotonin, a hormonelike substance. This substance is said to act like a "sleep juice" that enters the blood and causes the body to become sleepy. Severe pains, such as the Biblical patriarch Job had, might neutralize this "sleep juice," for he tells of being "glutted with restlessness until morning." Job 7:4.

Now you may not have a genetic defect, but your problem may be caused by some low-grade pain that is ignored while you are busy during the day. However, it may be persistent enough at night to cause you to wake up from time to time. Or your trouble in sleeping may be due to a poorly ventilated room, or because your mattress is too hard or too soft.

On the other hand, your trouble in sleeping may be due to a stimulant such as coffee, tea or a cola drink. Then again, you may have the habit of eating a heavy meal or food hard to digest shortly before going to bed. Or, just the opposite, hunger may keep you awake, even as constipation at times interferes with sleep.

Negative emotions, such as feelings of guilt, inordinate ambition, emotional insecurity, and especially anxiety or worries may keep you from sleeping.

Mental depression can also cause insomnia and in particular can nervous exhaustion. The same can be said for hostile or aggressive feelings, even though unconscious. On the other hand, too much pleasure and excitement, or chasing after thrills, can cheat you of sleep.

What About Pills?
Taking sleeping pills may seem to be the easiest way out, but beware! Use them only in emergencies. They may help for a week or two, but then most likely they will do more harm than good. Dr. F. R. Freemon states in Sleep Research: "The promiscuous prescribing of sleep medications is the most common error in medicine."

Then why do people keep taking sleeping pills? It could well be because they serve as a placebo; the victims imagine they are being helped by them. But more likely, the reason is that, once having made a habit of taking pills, the "withdrawal symptoms" can be quite severe. Doctors therefore advise gradually eliminating use of hypnotics.

Defeating Insomnia
It is possible to defeat insomnia without resorting to pills. To begin with the more elementary things, make sure that your bedroom is properly ventilated and that your mattress is neither too soft nor too hard for you. Could noises be keeping you awake, or do they awaken you after you have gone to sleep? Then earplugs might help you. Letting your electric fan run all night is what one sleep authority recommends, on the premise that its steady tone is soothing and cancels out irregular noises.

Control of your eating and drinking is often vital to good sleep. It may be necessary for you to avoid drinking coffee or cola drinks after midday, or altogether if need be. Also, cut down on your intake of sweets if you have a "sweet tooth." Recommended, too, at least for most persons, is not eating heavy meals or strongly spiced foods late in the day. Eat things that are easily digested.

Many persons are helped to get a good night's sleep by drinking something before bedtime - warm milk, a malted drink, peppermint tea sweetened with molasses or honey, or other kinds of herbs known for their soporific effect. Some have found hot grape juice, and others a glass of beer or wine, conducive to sleeping. For others, chiropractic or osteopathic treatments have helped. Some married couples have solved their problem of falling asleep by giving each other a massage.

Proper exercise can also help to defeat insomnia. If you have a sedentary occupation, 'gradually increase the level of daytime exercise,' says Dr. A. Kales, in the Medical Tribune.

In keeping with that advice, the Bible notes: "Sweet is the sleep of the labourer." (Eccl. 5:12, New English Bible) However, avoid strenuous exercise just before going to bed, since besides tiring you, it will also stimulate you. The best exercise near bedtime may be a walk or some stretching exercises.

If you have difficulty in relaxing, it might even be worth your while to get a book telling you how to go about it, from relaxing your toes, legs and arms to relaxing the muscles of your throat and your eyes.

Practicing various kinds of breathing, such as a few long breaths, holding your breath and then some short breaths, is recommended by one authority.

Also helpful is to have a regular bedtime, and as you approach that time, to relax by avoiding complex mental activity. A warm bath may help you to relax, and so may soothing music.

As important as any of the foregoing factors, if not more so, is having the right mental and emotional state. The very worst thing you can do is to worry, fret or chafe when you find yourself not falling to sleep right away or waking up during the night. Do not take insomnia too seriously; do not be too determined to sleep; it will keep you awake!

So if you are having trouble sleeping, do not become discouraged. There are a number of possible remedies, or adjustments in your life that you might make, to correct the problem.

Contributor's Note

The attached "Sleeping Baby" photos are compliments of AllPosters.com of which I am an affiliate member.

Enjoyed reading your Intel, you sure put a lot of thought and study into it.
Maybe you should write a book, because you held my attention right to the end.
Enjoy your day.
Elsie

What a nice thing to say. I do enjoy writing ... a book though?? Maybe? Some day. Thank you for your comment.

Great article, lots of useful tidbits. Not having had much sleep for the past week, I do feel like a clock that needs to be wound up.

Sorry to hear that you're having trouble sleeping. I hope that you will try some of the tips written here. I think I've tried every one of them and still, at times I don't get a good night's rest. Good luck!

Sleep is a necessity and. like food, a lack of it will lead to a cumulative deficit.

The biggest problem for most people who complain about not getting enough sleep is THEY DO NOT GET TIRED ENOUGH TO SLEEP.

Just because it is 'time to sleep', it is not reasonable to expect to be able to do so if your day has consisted of little that is mentally or physically demanding.

So very true. My biggest problem is that I work hard all day and don't take time for myself. When evening comes, I feel that it is my time for myself. I write, read, knit (there are so many things that I want to do, that I enjoy) and I don't get to bed in time to get proper rest.

As you can see by reading my article, I know what I should do .. I just don't practice it myself. Hmmmmmmm I can't wait to see what you'll say to this admission. :O

Some like reading before going to sleep. They find that helps them relax. Funny though how people are so different. A news item the other day mentioned how some people must have some sort of noise on in the background before they can get to sleep. Something like a clock, or a fan. I'm the opposite. I can't stand any kind of noise, even a ticking clock distracts me too much when trying to get to sleep. I also like it as dark as possible.

I like reading before I go to sleep. It depends what I read though if it will help or hinder my quest for sleep. I am like you .. I like quiet and darkness. I bought black blinds for the bedroom windows and that helps in the summertime when morning comes too early.

Define 'proper rest'. As with so many things that affect people there are various rules and accepted theories - there are even experts (once read a book) who will tell you how to live your life!

Do you know how to live nearly six years longer? If you live to be 70 years of age, sleeping just two hours less each day will achieve nearly six additional years of conscious life. Not only that, your body will accommodate your sleeping pattern and extract all the rest it needs from the time available.

I sleep a total of between three and five hours a day - tiredness is not a problem because, like you, I can fill all the hours that I have.

You replied quickly. I sort of thought that you would.
You have a point. (six additional years) Well, in that case I should achieve nearly 12 additional years as I average about 4 hours sleep per day now.

I'm not sure that this is true of everyone though. My dad lived to be 94 and he went to bed at 10:00 every night and had 8 hours sleep. He used to joke and say that he would go to bed so that everyone could go home. la la

Good info here. Lack of sleep is a terrible thing. I have had issues in the past but seem to sleep quite well now. I usually stay away from pills but they can be helpful in serious cases, if used for the short term.

I have a bottle of little blue pills I take with me on vacation. The first night seems always to be the worst after that I unwind and am usually okay. I never take them when I'm at home. If I have a sleepless night I just figure that I'll catch up when I get tired enough.

Thanks for the great article! I totally agree that it is not necessary to resort to medications to help one sleep. I have a calcium/magnesium supplement that I drink that relaxes me and works like a bomb when I need it.

You are very fortunate that you have found something that works for you. I tried that and also warm milk ( on Dad's advice) but it didn't work for me. Thanks for the tip though, it may help someone else.

Wonderful intel with beautiful images. I sleep well, especially staying away from scary movies and books before bedtime. Drifting off to sleep as a child, I would hear my mom say "pleasant dreams." Very comforting and reassuring.

I think one's attitude toward sleep has something to do with it. I LOVE to sleep, so usually I embrace the opportunity. Plus I run at full tilt all day long and when bedtime comes am usually ready to drop

You have a good attitude toward sleep.

I've always fought sleep but now I'm older I have the option of sleeping in the morning a bit later. One of the advantages of being retired. Hmmmm

Excellent article Laraine. I particularly like how you explained deep and REM sleep. You make it so much easier to understand than the usual dry 'text book' definitions I'm used to reading. It amazes me that our dream (REM) sleep is only 10 minutes. Sure feels like a lot more than that when I'm in my dream.

There was a website I came across quite a while ago which I can't find again, but it was basically about how to create a book by blogging. Each post would become a chapter or section. So you just write a post, easy eh? And then another, and another. Before you know it you'll have a books' worth. I thought that would be a good way to write a book without getting too overwhelmed about having to do everything at once. The feedback you get in the form of comments could be incorporated into the book as appropriate.

I'm not sure that I want to write a book but the idea about blogging appeals to me. That sounds like it might work. I'll try to find the website. Thanks for your comment.

I use David Letterman and if I am really having trouble falling asleep Craig Ferguson I have found watching these two will bore you to sleep in no time and compared to the problems these two have my problems really don't amount to much.

It's hard to stay up
It's been a long, Long Day
And you got the sandman at the door
But hang on, leave the TV on
And let's do it anyway
It's ok
You can always sleep through work tomorrow, OK?
Hey hey
Tomorrow's just your future yesterday

Really good idea! I do my best thinking at night but maybe I could "dream" up some good intels that way.

biblefreeorg, now there's an idea. I could switch 'Big Brother' on, that's a guarantee of a good night's sleep. On a par with watching paint dry.

Hmm never saw that show. What channel? Maybe that'll help.

Great intel Laraine. Very informatrive..I'll be following
you and am looking forward to your future intels.

Thank you. I'll be following your intels also.

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