DrWinner.org - Step 4, Good Sleep Habits

Unfortunately, about half of us mismanage our sleep to the point that it can affect our health adversely. Many of us simply do not get enough sleep. There is a hidden epidemic of sleep disorders in our society. If you suspect you have a sleep disorder, it is important for you to address this with your physician or allied healthcare professional. Sleep is a state of reversible altered consciousness. Normal sleep is composed of two states, a non-rapid eye movement [NREM] and a rapid eye movement [REM] sleep, that alternate cyclically throughout the evening. Through normal aging there are predictable changes from a newborn into childhood, adolescence to adult and into older adults life. There are significant abnormal sleep patterns changes that occur when the unfortunate medical illness of dementia is present. REM sleep accounts for total of about 20 to 25% of the sleep state for adolescence through adulthood and even in older adults. There are many factors that can alter sleep, such as some simple aspects of to much ambient light or a history of sleep disorders that have gone undiagnosed. Sleep typically occurs in the recombinant position with eyes closed in a quiet environment. There can be some unusual sleep behaviors that occur, such as sleep walking, sleep talking, grinding of your teeth can occur during the sleep state. Some general good sleep habits include having the bedroom in your house used solely for the purpose of sleep and sleep related activities. Remove all televisions, preferably don’t read in bed. Don’t use your bedroom as an office.

These all lead to very bad habits that ultimately could alter your sleep architecture. Make sure there’s appropriate curtains or window treatments to remove ambient light. Do the best you can to make it a comfortable and quiet area of the house.

Set aside appropriate time for sleep. Most individuals in the United States just don’t have enough time to get the sleep they need. Try to go to bed the same time every night and get up the same time every day. This is especially helpful for individuals with headache / migraine, but in general it’s good for all proper health and hygiene of the nervous system and the body in general.

In later correspondence we will get into greater detail as it relates to the normal sleep cycles in the human being and we will address the topics of insomnia, snoring, sleep apnea, narcolepsy, sleep walking and night terrors. If you feel you have a sleep disorder, please contact your physician or Allied Healthcare professional to have this issue addressed. Also it is a good idea not to exercise just prior to going to sleep since it will increase your metabolism and make it slightly more difficult to fall asleep. Also it’s a good idea not to watch disturbing or potentially disturbing entertainment items prior to sleep.

Develop a routine of winding down at least an hour or so before sleep if at all possible.