by Reverend Beverly Owen
Robbers in Your Home!
Sleep Stealers are leaving you empty of rest.
What’s robbing you of the rest you need? Here are some common culprits, and solutions that should soon have you snoozing soundly.
The Problem: Jet Lag
Visiting relatives on the other side of the country? Heading out on a business trip? “Jet lag is more than just exhaustion from the trekking,” says Helene Emsellem, M.D., director of the Center for Sleep and Wake Disorders in Chevy Chase, MD, and author of Snooze…or Lose!. “It’s a disruption of your underlying sleep-wake cycle, your internal body clock. And the more time zones you cross, the longer it takes to adjust back.” In other words, when your internal clock is out of step with the one ticking away on the wall, you’re going to be sleepy—and not sleepy—at the wrong times.
The Fix: Adjust. Before your trip, gradually adjust sleeping and eating hours to those of your destination. Because dehydration makes it tougher for the body to adapt, be sure to drink plenty of fluids on the plane. Follow the schedule of your new destination right away. Plenty of exposure to bright light will help you reset your circadian rhythms. If it’s still light outside, head outdoors for at least 30 minutes whenever you feel sleepy. And be sure to get some exercise, which raises your endorphin levels and can make you feel better.
The Problem: Stress
All those things you didn’t have time to think about during the day come into consciousness the minute your head hits the pillow.
The Fix: Make a list. Before bed, sit in a quiet place with pen and paper. “Let your mind wander just as it does in the middle of the night,” says Peter Hauri, Ph.D., director emeritus of the Sleep Disorders Center at the Mayo Clinic in Rochester, MN. Then spend 10 or 15 minutes writing down everything you need to do. “Once it’s written down, you can let it go,” says Hauri. When you’re in bed, imagine going down a staircase or riding down an escalator. The lower you go, the more deeply you’ll relax.
The Problem: Wining & Dining
Though alcohol can sometimes help you relax and fall asleep faster, it suppresses REM sleep—and so you wake up feeling groggy. And if you eat too much, your body’s going to be too busy digesting dinner to focus on sleep.
The Fix: Time it right. If you simply must have some wine, make sure you finish your last alcoholic drink and any big meal three hours before you plan to sleep.
The Problem: Being Away From Home
Are you a city person spending time at your cousin’s country cabin (or vice versa)? You might find nodding off a challenge. “Each of us has a sleep environment we’ve adapted to, and, for some people, any change—even if it’s quieter—can make it difficult to fall asleep,” says Dr. Emsellem.
The Fix: Take Control. If noise bothers you, try a pair of earplugs; if lack of noise does, turn on a fan or tune the radio between stations to create white noise. In a hotel, ask for a room far from busy spots such as elevators, stairways, and vending and ice machines. Stretch out your bedtime routine so it really feels like home, suggests Hauri.
Snap Up a Nap?
If you need to stay up late for a special event, a nap in the afternoon will help keep your eyes from shutting later on. If you’re exhausted from doing too much in one day, try a snooze of 20 to 40 minutes between 2 and 5 in the afternoon, when your body is programmed to nap. Longer naps can leave you feeling fuzzy.
If all else fails, seek professional help…
