Has life ever thrown you a curve ball? I just experienced a life situation recently and suddenly a lot changed. This unexpected change took a toll on me and the first thing that I felt, I lost, was my sleep. The lack of sufficient sleep slowly started to affect my work and social life.
I often lied in bed for several minutes and then hours without being able to sleep. When I did fall asleep, I had trouble staying asleep and woke up frequently during the night. Aside from changing the way I looked, the lack of sleep changed the way I felt and thought. I noticed a big change in my energy level, alertness and motivation. I realized quickly that I needed to re-establish some perspective, calm myself down, and deal with my stress, before I worried myself sick.
It is estimated that 35 per cent of adults have occasional sleep problems, disrupting their daily functioning and adversely affecting their health and quality of life.
Everyone has a sleepless night once in a while. Short-term sleep problems may last from a few nights to a few weeks and may be caused by some worrisome situation. Long-term sleep problems, however, may last months or even years, and may be caused by round the clock care-taking of a loved one who is ill, mental health issues such as anxiety, depression, chronic pain, alcohol, tobacco use, medications, or caffeinated foods and drinks. Evidence also suggests that staring at a brightly-lit screen before going to bed can affect the levels of the sleep hormone melatonin in our bodies and lead to trouble sleeping.
Insufficient sleep and sleep disorders are among the most common yet frequently missed and easily treatable health problems. Questions about sleep may be overlooked by health professionals, which may not only rule out diagnosis and treatment for insufficient sleep, but also make us susceptible to other serious health consequences caused by chronic lack of sleep.
The ill-effects of sleep deficiency can occur in an instant. For example it may impact our alertness and reflexes causing an accident or injury caused by a fall, or it can harm us overtime.
Persons experiencing insufficient sleep are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and reduced quality of life and productivity.
The amount of sleep we need varies between individuals but generally changes as we age. Canadians average 6.8 hours of sleep per night. While individual sleep needs may vary, the recommended average is about seven to nine hours a night for adults, nine to 11 hours for school-age children, and eight to 10 hours for teens. Children and teens who are sleep deficient may experience mood swings, feel sad or depressed, get stressed more often, lack motivation and may have problems paying attention.
It's not just getting enough sleep but also getting the right kind of sleep that matters. REM (Rapid Eye movement) sleep, or dream sleep, is crucial for processing emotions, memories and stress. It is also thought to aid in stimulating the brain regions used in learning and developing new skills. It's the last couple of hours of sleep that contain the most REM sleep time. So if you don't get enough hours of sleep, it's the REM sleep quality that suffers.
As we cycle through the stages of light through deep sleep, our tissues are repaired and rejuvenated, bone and muscle built, and immune system strengthened. In children and teens, sleep also helps support growth and development.
The promotion of good sleep habits and regular sleep is important to start enjoying the full benefits of a good night’s sleep. Here are some tips that you can try before taking over-the-counter or prescription sleeping pills as certain mediations may be addictive:
• Go to bed at the same time each night and wake up at the same time each morning.
• Avoid large meals before bedtime; eat a light healthy snack to avoid going to bed hungry.
• Avoid caffeine and alcohol close to bedtime.
• Avoid nicotine.
• Get active. Exercise at least three hours before bedtime.
• Practice a regular relaxation routine.
If you continue to experience difficulties with your sleeping patterns, talk to your doctor to identify what is causing it. Quality of sleep often improves once these problems are identified, treated or managed.
The curve balls that life throws our way requires us to avoid, confront, or cope and get back on track. These curve balls give us an opportunity to see and do things differently. Sometimes even the most challenging situation can result in great learning and are necessary for better health and a great life.
Some people aren't aware of the risks of sleep deficiency or may not even realize that they're not getting enough sleep. New ways of diagnosing and treating sleep disorders brings hope to many that are suffering from insufficient sleep. These efforts however work well when there is a realization that sufficient sleep is not a luxury but a necessity and crucial for good health.
Here are some resources that can help:
http://www.fraserhealth.ca/your_health/health-topics/chronic-pain/manage-chronic-pain/sleep/
http://www.cmha.bc.ca/
http://www.healthlinkbc.ca/healthtopics/content.asp?hwid=hw49127
Sepia Sharma lives and works in Delta and feels passionate about the role vibrant and inclusive communities play in enhancing community health. She has over 20 years of experience in community development and is currently working as a community health specialist with Fraser Health.
