This
past week, the dangers of sleep disorders was brought home to me when a friend
was killed when he fell asleep while riding his motorcycle. As his wife noted,
I know that he had had only about 3-4
hours of sleep the 2 nights before, as he struggled with insomnia.... People in
a car behind him saw him repeatedly shake his head for some distance before the
crash, as if to try to stay awake.
This could have been my own fate last
September. We were returning home from Paris and I had been up for over 24
hours. I didn’t think it was such a good idea to drive home (almost three
hours) from the airport at 11:30 at night, but my husband assured me we would
be fine. Less than two miles from home, I fell asleep behind the wheel. I
learned a very important lesson-don’t drive when you are dealing with jet lag
and/or sleep deprivation, regardless of what anyone tells you.
Among the many things my friend Alan was
known for was his ability to teach. So with his spirit in mind, sadly here’s a
last lesson from him, so please pay attention.
More than 40 million Americans suffer
from chronic sleep disorders. Many people with chronic conditions, because of
the diagnosis itself or medication, have sleep problems. Age can be a factor,
as well as menopause, being pregnant, worry, stress, even working night shifts
and/or having a spouse/partner with sleep problems.
While there are many cartoons and jokes
made about people with sleeping issues, this is no laughing matter as good
restorative sleep is essential to health and well being. Yes, most of us will
have the occasional sleepless night because of stress, hot weather, feeling
sick etc. Yet, too many nights of not sleeping can lead to all sorts of problems.
As was the case with my friend, many people
struggle with sleep for so long, that being sleep deprived becomes the norm for
them.
America seems to pride itself on a lack
of need for sleep and the idea of a nap, going to bed early, getting the required
amount of sleep we need and so forth is often seen as a sign of weakness. Not
only have individuals normalized their own sleep deprivation issues, so has our
culture.
• Types
of sleep Disorders: There are four primary disorders:
- Insomnia: The
most common type of sleep disorder, it is characterized by difficulty falling
asleep, staying asleep or returning to sleep after being awaken; waking up
frequently; sleep is not refreshing; and sleepiness and low energy are common
during the day. Insomnia is often a symptom of something wrong-excess stress,
anxiety, depression, poor diet, lack of exercise, medications being taken or an
underlying health problem. Learn more at Can’t sleep? Understanding Insomniaand its symptoms.
- Sleep
Apnea: Due to the blockage of the upper airways, breathing
temporarily stops during sleep leading to a number of awakenings each hour.
Symptoms include loud, chronic snoring; frequent pauses in breathing during
sleep; gasping, snorting or choking during sleep; not feeling rested no matter
how much you sleep at night or how many naps you take; or waking with shortness
of breath, chest pains, headaches, nasal congestion or dry throat. Learn more
about Sleep Apnea it’s symptoms, causes, cures and treatment options.
- Restless
Leg Syndrome (RLS): Strong urge to move legs or arms, which
is worse at night or after resting. These symptoms are relieved when you move,
stretch or massage your legs. Learn more about the symptoms, treatment and self
help for RLS.
Other types of sleep problems include
jet lag, shift work, a partner that has sleep problems or having a delayed
sleep phase. The latter includes those people who refer to themselves as “night
owls”-they prefer to go to bed in the wee hours of the morning and sleep until
noon. That’s great if your schedule allows you to do that, but often that creates
problems for those with a 9-5 job.
• Do
you, or someone you sleep with, have a sleeping problem? Just
by reading the section above, you’ll have a good idea if some of these issues
are relevant to you. There is an easy assessment tool provided by St. Joseph’s
Hospital in Atlanta that can provide you with more information.
• What
should I do? If you are experiencing sleep issues, do not operate
machinery, drive or do other tasks that could cause problems for yourself or
others should you suddenly fall asleep. Check out Sleep Disorders and SleepingProblems for tips on how to
keep a sleep diary and ways to improve your sleep patterns. Make an appointment with your medical provider
if:
- Your main sleep
problem is daytime sleepiness and self-help hasn’t improved your
symptoms.
- You or your bed
partner gasps, chokes, or stops breathing during sleep.
- You sometimes fall asleep at inappropriate times,
such as while talking, walking, or eating.
• Treatments: There are a variety of ways to improve sleep,
such as keeping a regular sleep schedule and making sure you stick to it;
creating a bedroom that is conducive to sleep; and helping to prepare your self
for a good night’s rest, by doing things like turning off electronic devices, not
eating for two hours before retiring, avoiding caffeine and alcohol close to
bedtime and avoiding nicotine. For some people these strategies are not sufficient as
there may be an underlying medical condition.
Check out Not Sleeping Well?There May be a Medical Cause
Some
Final Thoughts:
Naps-There
is no shame in a nap. It turns out they are very healthy for most people. They
can improve your mood, increase creativity and get you through the day in a lot
more healthy way. In fact, research shows that nappers tend to have less heart
disease and live longer than those who don’t.
Regardless of how much you sleep at
night, we are naturally sleepy in the early afternoon. This is why some
countries have Siestas, and today leading corporations are building spots where
employees can actually take a nap. Learn more about napping
http://www.sleepfoundation.org/article/sleep-topics/napping
Don’t
Drive Sleepy! Here are the top 10 things to do to avoid falling
asleep at the wheel, from the AAA Foundation and the University of Iowa:
-Stop driving if you
feel sleepy. Stop and drink a caffeinated beverage.
-Since it takes about
30 minutes for caffeine to enter the bloodstream and take effect, use that time
to take a nap.
-Get plenty of sleep
the night before taking a long trip — at least six hours, though more is
better.
-Don't plan to work
all day and then drive all night.
- Drive at times when you are normally awake,
and stay overnight in a hotel or motel rather than driving straight through.
-Avoid driving at
so-called sleepy times of day. Take a midafternoon break for a short nap and
find a place to sleep between midnight and dawn. If you can't nap, at least
stop your drive and rest for awhile.
- Avoid carbohydrate-laden foods that can make
you sleepy, in favor of protein-laden foods.
-Avoid allergy and
cold or flu medications containing Diphenhydramine, such as Benadryl, which can
contribute to drowsiness. And don't take prescribed sleep aids, such as Ambien,
until you are finished driving for the day.
- On long trips, keep an awake passenger in the
front seat. Increasing the volume on the car stereo is not a substitute for
somebody you can talk to.
- Take a break every two hours or every 100-120
miles, even if you don't need a pit stop or gas. Get out of the car, take some
deep breaths and do some stretching exercises, especially neck and shoulders,
to relieve cramping and stress. And try to set a limit of 300-400 miles of
driving per day.
- Rat Tail This pattern links the hex nuts together with jump rings, a good option for
those who don’t like glue. 
• DIY Metal Washers Jewelry: Video on
making interesting necklaces with washers. 
