Sleep Disorder

**dygtangel** · by **dygtangel** on Sun Jan 25, 2009 10:30 pm

Sleep disorder...

Most women have bouts of insomnia-the failure to fall asleep or stay asleep or both-at some point in their lives.
I recall the experience of one woman I knew: Several weeks before her
wedding, she began a nightly ritual of lying awake for hours, followed
by hours of tossing and turning until at last she would become
exhausted and fall asleep. This pattern left her little time for
restful sleep.

Fortunately, my friend was able to return to her
normal sleeping pattern after the big day. This type of anxiety-induced
sleeplessness is a classic and straightforward case of short-term
insomnia, and so an ideal candidate for those well advertised sleeping
pills.

Many women, however, have prolonged difficulties achieving
good sleep. As mothers, students, caretakers, and professionals, many
of us lead hectic lives, filled with both obvious and subtler stressors
that are on our minds as we attempt to settle into sleep. The sheer
numbers of over-the-counter and prescription sleep aids give you an
idea of how widespread insomnia is today.

But the problem with these sleep aids is that even though they induce drowsiness, they do
not promote real sleep - deep, lasting, and refreshing. And some of
these agents, if taken over the course of months may lead to dependency
or stop working altogether. Don't be surprised if your physician is not
inclined to prescribe them.

Fortunately, there are many measures besides popping pills that you can use to improve your chances
of getting a good night's sleep. Here are a few:

Acknowledge your stressors. Consider
transferring that list of items swirling around in your head at night
onto a sheet of paper. This will help you feel as if you've gotten
started with your tasks and let you get some rest.

Exercise regularly.
It may seem counterintuitive, but upping your level of activity during
the evening, when you think you're wiped out, will help you to gain a
second wind and probably to sleep better when you do retire.

Avoid caffeine after mid-day. Be wary, too, of sodas and teas, which often contain caffeine as well.

Go to bed when you're tired.
Don't spend time staring at the ceiling and worrying about how you
simply must get some sleep. Get up, do something relaxing in another
room, and return to bed when you're ready.

Learn relaxation techniques. Consciously
attend to your breathing; imagine being in your favorite place (think:
"Calgon, take me away!"); relax your muscles, scanning your body from
head to toe - Pilates and yoga classes often teach these skills.

Maintain a routine.
Changing your sleep schedule dramatically on Friday and Saturday nights
can lead to a shift in your circadian rhythm that carries into the
following week.

Consider melatonin. This
hormone is a natural sleep aid. It appears to work particularly well
for those who have trouble staying asleep, even though they may easily
fall asleep. A dose of 0.3 mg nightly is recommended.

Talk
with your doctor about your sleep troubles if they persist. Pain,
snoring, frequent nighttime urination, or symptoms of anxiety or
depression should be further assessed and may respond to other
treatments.