Do You Dream of Getting a Good Night's Sleep?

 

Getting enough sleep is important general well being - both mood and health - and women in particular find getting enough sleep a challenge at many points in their lives.  Many of our patients struggle with how to get enough rest ... it's one of the most common complaints we hear in our practice.  There are many ways to improve your sleep, and surprisingly, it's often the simplest that work best.  There are also medications and other medical solutions that can help.  In this newsletter we discuss recent research on sleep and offer our best advice on sleeping well.

 

Maybe Sleep Problems Aren't "Just Menopause"  

A recent study found that half of women reporting sleep problems at midlife had medical problems (solvable ones) causing their insomnia.

 

 

Menopause is often associated with insomnia and interrupted sleep, but this study found that women may too readily consider their sleep issues to be related to the hormonal changes of menopause.  Published in the September/October issue of Menopause 200, the study relied on both self-reported and physiological measures (taken in overnight sleep studies) to measure sleep quality.  There were 102 participants, all women between the ages of 44-56.  For 54 of these women, "primary sleep disorders" (including periodic limb movement and sleep apnea) caused the insomnia ... 57 of the women were awakened or kept up by hot flashes.  To read more about this study click on ...Menopause and Sleep and Menopause Defined.

 

Our Advice: You don't have to feel alone at 2 am.  Whatever the source of your sleeplessness, we can help with natural treatments ... medication ... or referral to a sleep professional, who can diagnose and treat your specific problem.

 

 

Stress Keeps 50% of us Up Half the Night

One third of all Americans report they live with "extreme stress" and nearly half say it is damaging their health, productivity ... and interfering with their sleep.

This online study was commissioned as part of the APA's Mind/Body Health Public Education Campaign, conducted in September 2007 by Harris Interactive.  1,847 adults, selected to achieve a balance of age, sex, race, ethnicity, education, region and household income, were asked questions to determine whether they considered their stress "appropriate" or "excessive."  They were also asked about their attitudes and perceptions, the leading causes of their stress, how they handle it, with what resources and what impact stress has on their personal and professional lives.  Nearly half said their stress caused them to "lay awake at night".  Forty-three percent said they were overeating or eating unhealthily as a result; 39% of those who drink alcohol and 18% of those who smoked cigarettes said stress led them to do so even more.  These habits also contribute to sleep problems.To see a summary of the study's findings, please click here ...Stress problems and sleep.

Our Advice: Relaxation is not a luxury, it is a necessity.  Taking time for yourself in the evening, well before bedtime, can help resolve insomnia ... and it is also a good idea to practice stress-reducing techniques, such as guided meditation and deep breathing, before bedtime.  Being aware that stress is a common reason for insomnia can help you solve the problem at its root. 

 

Warm Hands and Feet To Sleep Better, Sooner

Researchers find that using biofeedback to raise temperatures in the extremities helps subjects relax their bodies and fall asleep more easily.

Researchers at Weill Cornell Medical College recently used biofeedback techniques to train study participants to raise the temperature in their hands and feet, which helped them fall asleep faster.  It appears that it is not the actual temperature that has this affect, but rather the process of sending blood and warmth from the body's core to the extremities.  This signals the body that it can relax, lowering metabolism and energy requirements.  Subjects were instructed to use whatever positive imagery they liked to increase the temperature in their hand and feet, with general guidelines such as "thnk of the sun" or "imagine yourself on a warm, quiet beach" suggested. 

Our Advice: This is a safe and easy technique to try at home and you don't even need a biofeedback device (though inexpensive ones are available).  But note, it's the relaxation technique that makes the difference ... wearing mittens and socks won't help.