Insomnia and the Electrified Night
In 1942 less than 8% of the population complained about insomnia. People went to work, worked a full day, came home, ate supper, listened to a couple radio programs or read the newspaper, then went to bed at the same time every night, only to get up and do the same thing the next day.
By the late 1950’s TV was replacing the radio and families watched their favorite programs in the evening, until bedtime. Then came the Late Show and Johnny Carson. Bed time was pushed back to a later hour. In fact by the 1960’s Johnny was not only in the living room but in the bedroom as more homes added a 2nd and 3rd TV. Driving through the suburbs after dark, streets were illuminated by street lights and the blue lights from house windows. TV had electrifed the night. Sleep was taking a back seat to late night TV and insomnia, by 2014, was effecting 1 in every 2 people.
But TV is not the only culprit. We now have computers, iPads, e-Readers, iPhones lighting up or lives and our nights. And this is only part of the problem. Our schedules are erratic. Our workdays stretch into work evenings. Meals are haphazard and bedtime is whenever we decide the day is over.
According to Matthew Walker, author of Why We Sleep, sleep has become stigmatized in our society. If you are getting 8 hours of sleep at night you must be lazy, not putting in a full day. We schedule longer work days, bring work home from the office, Less time is spent in relaxation, play, doing something we enjoy. We are in a constant state of stress or “reaction” mode rather than in down time when our bodies can repair themselves.
As adults we still need 8 hours of sleep a night until about age 65 when the number drops to 6-7 hours. Adults 45 or older who chronically get less than 6 hours of sleep are 200% more likely to have a heart attack or stroke than those who get 7-8 hours per night.
Insomnia is a growing healthcare problem. There are now known links of insomnia to cancer, diabetes, obesity, alzheimer’s, and mental health issues, including depression and suicide.
So how is insomnia linked to disease? The cancer fighting cells, T-cells, in our body drop 70% with less than 6 hours of sleep. Type 2 (adult onset) diabetes is linked to constant the state of stress our bodies feel with a lack of sleep. It also effects the balance of two hormones, leptin and ghelin, which make us feel hunger and cause overeating. A decrease in insulin sensitivity from lack of sleep causes an increase in blood sugar. Higher blood pressures and increased heart rate as our bodies stay in reaction mode, put us at increased risk for heart disease. Mental acuity drops with lack of sleep causing problems at work, while driving, studying, etc.
Are there other causes of insomnia, not just our overscheduled, electronic lifestyle? Indeed there are. Insomnia can be a symptom of other conditions- Sleep apnea, lung disease, menopause/hot flashes, diabetes, low magnesium and potassium levels, restless leg syndrome ( a topic of an upcoming blog).
And the answer is? Start with your doctor. Talk to him/her about your sleeping issues. Pills are NOT necessarily the answer other than as a very short term remedy if you have been without sleep for an extended period of time. Most likely the doctor will make some of the following recommendations:
- Change your diet. Decrease carbohydrates before bedtime. Cut out sugary or grain based carbs. If you need a bedtime snack try an avocado or yogurt.
- Magnessium or potassium supplements (ONLY as recommended by your health care provider)
- Decrease stressors on the body at least 30 min. before bedtime. This includes shutting off TV and other electronic equipment that emits blue light. Blue light from these appliances messes with our cortisol levels and our circadian rhythm (what time we wake up and go to sleep naturally.)
- Use the 1/2 hour to an hour before bedtime to journal, read, go over your schedule for the next day, take a bath, write down stressors from the day then throw away the paper.
- Increase your water intake throughout the day
- Avoid stimulants such as coffee or tea, alcohol, especially in the late afternoon or evening.
- Practice relaxation techniques.
- Get at least 30 min. of exercise during the day but avoid working out before bedtime.
- Try natural sleep remedies like Valarian Root, Magnessium or Melatonin (use Melatonin short term only)
- Use essential oils like lavendar or camomile on pulse points, on your neck or from a diffuser. Some companies make a sheet/pillow spray in calming scents like lavendar.
Dr Axe, a doctor specializing in holistic medicine, recommends small changes in lifestyle such as decreasing the temperature in your home before bed. Sleeping temperatures should be below 70, preferably in the mid 60 degree range. You can get more healthy sleeping tips from Dr. Axe by going to dr.axe.com or check out his You Tube videos.
No pets on the bed. They interfere with our positions and our movements. Even well behaved pets should have their own sleeping quarters and NOT share your bed.
Check your mattress. The life of a good mattress is 10 years. If it sags or doesn’t give good support get rid of it. Back and joint aches, feeling unrested when you awaken can be signs that your mattress is no longer your friend. I had a mattress I loved, pillow top and soooo comfy BUT I did notice I was not sleeping well and waking up with new joint pains over the past few months. Tom suggested it was the mattress. I suggested I was just getting old and it was NOT the mattress. Bottom line is we went mattress shopping. He fell in love with a super firm mattress that I compared, in the showroom, to sleeping on a rock. He won out on this one. And I confes – This mattress is the best sleeping mattress I’ve ever had. As our bodies change so do their support needs.
Herbal teas – Dr. Axe suggests, camomile, or Valarian Root tea. I have found a Good Earth caffeine free tea I enjoy at bedtime.
Make bedtime a set time every night, one that will get you 8 hours of sleep. Have a bedtime routine that starts about 30 minutes before “lights out”. We use that time for winding down the day, making sure we have together the things we need for the next day’s activities. Tom still works outside the home so this means making sure what he needs is where he can find it at 6:30AM- briefcase, checkbooks, reading material, papers, cell phone, (even his shoes!). This insures my wake-up time is NOT 6:30AM because he can’t find his shoes. And we end the day with one of our favorite pastimes. We take turns reading to each other. Bedtime is not the time to discuss replacing the furnace or the fact your son is flunking out of college. Make your bedtime ritual one that is relaxing, and sleep inducing not insomnia producing.