Another reason to exercise!!!

Yes, another reason to exercise is noted here. Not only is exercise important to your health for so many reasons, this article from Science Daily notes a study from a university in Brazil that is "...the first to look at the importance of using physical exercise to treat insomnia, and may contribute to increased quality of life in people with one of the most important kind of sleep disorders around the world"

The study explored the effects of moderate aerobic, heavy aerobic and moderate strength exercise on sleep. Four groups of people with primary chronic insomnia, one for each type of exercise and a control group, were run through their paces (so to speak :-) ).

The results of all the exercise groups were:

• reduction in sleep onset latency of 54%
• reduction in wake time of 36%
• increase in total sleep time of 21%
• increase in sleep efficiency of 18%

However the best results were after moderate aeroboc exercise:

• reduction of sleep onset latency of 40%
• increase in total sleep time of 37%
• and, a reduction of the anxiety state of the partipants in this group of 7%!

That is amazing!!! I suspect most of us already had the feeling we had a better sleep after a good work out and this reinforces that. Might also help some sleep challenged people avoid, reduce or eliminate their need for assistance from a prescribed drug.

I am not sure if the fact that the significant majority of the study were women vs a 50%-50% split is important in this case?

I know for me long walks at a good clip in the fresh air always seems to help.

Don't kid yourself...

This short report points out what we sometimes forget - you need the proper amount of sleep for the normal function of your brain and body, whether you choose to believe it not.

You are only fooling yourself if you think otherwise (and I've been there, done that, got the t-shirt... :-) )

Collateral Damage

As obvious as this article might be, it serves as a great reinforcement of one of the many kinds of "collateral damage" that a lack of sleep causes (as my spouse can attest there are a few...).

I know when my sleep problems arise again (as they are now - the medication's effect seems to be decreasing and my internal alarm clock seems to think 5:00 AM is the right time to rise) my outlook is greatly coloured in a negative fashion. Which leads me back to this study that reinforces what many have experienced anyways - the less sleep, the more bad attitude we have about things that normally we take easily in stride., like our jobs.

I wonder if those of us who are sleep deprived should have a warning label about volatility at times :-)

Sleep Better (!)

This site has some good information about getting a good night's sleep. Yes, they are trying to sell some pillows (I don't have any of their pillows, nor any of their stock :-) ) but that should not take away from some of the good information contained here. For example their 17 Healthful Sleep Tips is a good list to keep in mind when you are trying to get a good sleep.

Shifts and Sleep Disorders

(An excellent guest post by Sarah Scrafford)

We spend most of our lives sleeping, and if we did not, we would all live shorter and unhealthy lives. Sleep is extremely essential for both the physical and mental well being of each and every human being. While some people are able to get by with just 4 or 5 hours of sleep each night, others require a full 8 hours to function well the following day.

And then there are others who are forced to alternate sleeping patterns as often as every fortnight or month – people who work shifts; they have to adjust to changes in their days and nights, changes in the times they sleep and the times they work, and changes in their internal clocks. This destructive pattern not only wreaks havoc on productivity at the workplace but also causes untold damages to the shift workers’ health.

Shift workers are deprived of sleep because they have trouble falling asleep when their regular sleep timings are disrupted every two weeks or every month. Those who work nights are at a bigger disadvantage as they have to try and sleep peacefully when almost everyone else around them is awake. Noisy environments, intrusive phone calls and light streaming in through cracks in drawn curtains do not make a conducive atmosphere to catch a few hours of restful shuteye. Darkness, which induces the hormone melatonin and causes drowsiness, is essential for a good night’s sleep. Night workers are deprived of this vital ingredient in the recipe for continuous and restful slumber.

Sleep deprivation causes mistakes and accidents to happen in the workplace, sometimes mishaps with irreversible consequences. It also weakens the shift workers’ immune system and makes them more susceptible to colds, fevers and other ailments, induces headaches and migraines and causes a decrease in concentration levels and unexplained tiredness and fatigue. Social events and activities are affected too, as people who work night shifts are awake when their friends and family sleep and vice versa.

The time period when shifts change is especially stressful, as are the days that follow when the body is trying to accustom itself to a pattern that’s alien to its internal circadian rhythm. Shift changes entail continuous hours of work that span and overlap two shifts, and these are followed by hours of trying to fall asleep in the dark or light just as the body was getting used to the other.
The problem is compounded by short term solutions like drugs that help to stay awake and those that induce sleep. Any chemical that’s foreign to the body’s natural processes and fluids is dangerous as it can cause addiction and its associated complications in the long run.

Shift workers could try to better their situations by asking for longer time periods between changes in shifts so that their bodies are not put through the ordeal of constant adjustments between night and day. If they are working nights, they can turn off the telephone, insist that friends and family do not disturb them, and sleep in a dark room with drapes drawn over the windows.


Sarah Scrafford is an industry critic, as well as a regular contributor on the subject of RN. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.

If only it were so simple...

This article and its great reminder of the health effects of too little sleep (get help!!) also refers to another article which outlines how so many suffer from anxiety over the pressure to get to sleep, watching the clock and so forth. It seems to refer those sufferers to good sleep hygiene habits and notes that "We should stop looking at insomnia as a medical problem".

If only insomnia could be solved by having good sleep hygiene alone. There is no doubt that sleep hygiene should be a big part of any sleep strategy, but for so many it is not as simple as that. Drugs should always be a last resort and only used as long as needed vs as a long term habit, but to suggest that insomnia is "not a medical problem" seems to be a very simplistic view of the issue.

If nothing else it is a great reminder, as I have mentioned before, of "caveat emptor" (buyer beware) whereas anyone with sleep problems should do their own research and consult with their doctor and be very skeptical of quick or miracle cures. Another good piece of advice is that if something looks too good be true, it probable is not true at all.

I did, however, get a good chuckle about how sleep needs change as we get older and naps at work would be a good idea (though likely not accepted). Imagine.... :-)

Some Success...

I have lately gotten better sleep than I have for quite awhile. Combining a focus on sleep hygiene, including a more or less consistent bedtime, and doing Sudoku puzzles on paper in bed until my sleep medication kicks in (and which seems to be helping me to not surface from sleep very often now) has yielded some good results. I will also put on some gentle music in the background (for about 40 minutes, on a timer) to also help me drift off to sleep.

I take the medication at bedtime and not before so that as soon as it starts to work I can just turn off the light and close my eyes.

Staying awake is important too...

I know, I know, this is supposed to be about how to GET sleep, but it might be helpful to read about some things people do to stay awake when working when you have not gotten enough sleep. This article has some interesting tips which boil down to (depending on your circumstances):

1. Stand up
2. Take a nap (NOTE: Careful here as this could also interfere with getting to sleep later)
3. Change your scenery
4. Keep busy
5. Eat something
6. Crank up the music (for those few who can at work)
7. Find a job you enjoy

The Business of Sleep Disorders

This is an interesting blurb hawking a report on the pharmaceutical market for sleep disorders.

Interesting info on Ambien IR losing its patent and the expectation of what generics will do in its place.

Position, Position, Position

Although I suspect that many who write articles on dealing with sleep problems don't actually experience the issue themselves, I think that the point that drugs should be a last resort and not taken forever is fair advice for some.

For example, there is great information in this article about the position of your head and body when in bed (and thus the title of this post :-) ) .

There are two main tips to remember:

• spine placement is important and therefore the fetal position on your side is best for your normal spinal curves. A small pillow between your knees or thighs to prevent shifting from that position is recommended. Sleeping on your back is almost as good (I don't like it myself) if you have something supporting the small of your back.
• the right pillow to keep the correct posture is important, keeping the proper alignment of your neck and head while you sleep. Sleeping without a pillow is not recommended.