As
published in the Berkshire Record...
REST FOR THE WEARY — Part 1 of 2
April, 2005
An old Chinese proverb states, "Only when one cannot sleep does one know how long the night is." Almost everyone can relate to those words at some point in life. In younger people, stress and worry commonly cause insomnia. Older people suffer from a natural decrease in melatonin-a hormone that induces sleep. Pressures from job and family, illness, side effects of some medications, and aches and pains caused by uncomfortable beds or pillows can also rob us of sleep.
Television and computers may also contribute to the problems we have with falling or staying asleep. Computer use, especially in the workplace, has been associated with all types of insomnia in adults, even more than stress, which affects only difficulty falling asleep and early morning arousal. Studies have found that unlimited TV, computer, and Internet use cause sleep deprivation in children-they go to bed later, sleep fewer hours, and feel more tired. According to another study, extensive television viewing in adolescence may result in sleep problems by early adulthood. Playing computer games may affect adults, as well. A Japanese study found that performing exciting tasks on computers with bright monitors at night reduces the concentration of melatonin and influences the human biological clock, thus interfering with sleep.
Sleep experts and researchers recommend the following:
- Go to bed at the same time on weekdays-and on weekends, too.
- Before bedtime, stay away from brain-stimulating or stressful activities, such as balancing checkbooks, reading thrillers, and playing computer games. If you exercise in the evening, do so at least 3 hours before bedtime.
- Develop a sleep ritual that will help you to relax and unwind, such as a warm bath.
- Try listening to relaxing music before going to sleep. Several studies have shown that soothing music contributes to faster sleep onset and sleep quality in children, older adults, and critically ill patients.
- Limit your child's exposure to TV or video games to less than 1 hour a day. Long hours spent in front of the TV have been associated not only with sleep problems, but also with headache, back pain, and eye symptoms. Make sure there is no television set in your child's bedroom.
- Be sure your children go to bed early and get enough sleep. Children between 3 and 6 years of age should get 11-13 hours of sleep at night. Children from 1st to 5th grades should sleep 10-11 hours. Late bedtimes and short sleeping hours have been strongly associated with childhood obesity.
- Older people should take 30-minute afternoon naps to reduce sleepiness and fatigue and improve mood and performance.
- Sleep on a comfortable, supportive mattress and pillow. Talk to your doctor of chiropractic about choosing the bed and pillow that are right for you.
Our next article will discuss more approaches for sleep aid.
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Adapted from:
Nataliya Schetchikova, Ph.D.
What's New about Sleep?
J Amer Chiropr Assoc 2005 Mar; 42(2): 25-26
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