Does a good night's sleep sometimes seem like the impossible dream? If so, you're not alone. Thirty-six percent of adults have sleeping problems, according to Carol DeLaMarter, health education coordinator for the Health Education and Prevention Department of Kaiser Permanente's Northeast Division. Of those people who have sleeping problems, she says, more than 55 percent report difficulty falling asleep, about 67 percent wake up during the night and more than 70 percent say they wake up tired.
Why all this lost sleep? DeLaMarter says many things can cause sleeplessness: stress, a health condition, an irregular schedule or something in your diet. If you suffer more than occasionally from sleeplessness - or insomnia - there are some things you can do to help prepare for sleep.
"You should always try to go to sleep at the same time and get up at the same time," says Lydia S. Segal, MD, family practitioner at the Kaiser Permanente Medical Center in Falls Church, Va. That means no napping and no sleeping in on weekends. "If, on the weekend, you wake up at 10 when you're used to waking up at 7 during the week, you've messed up your body's clock," she says. "Your body won't know when to go to sleep."
Different people need different amounts of sleep--usually varying from six to nine hours a night, Dr. Segal says. She offers this suggestion to find out how much sleep is right for you. "Sleep yourself out without an alarm," she says. "After a week, you will have a sense of how much sleep you need."
Food, Fitness, and Sleep - Have your dinner at least three to four hours before you go to bed, Dr. Segal says. If you must have a snack before hitting the hay, select something that's low in fat, acid, and sugar--like a bagel or a banana, DeLaMarter recommends. Avoid caffeine (that means chocolate, too), nicotine, and alcohol if not completely, then at least four to five hours before bedtime, she adds. On the other hand, milk - warm or cold - is "the body's natural sleeper," says Dr. Segal, because it contains an amino acid called tryptophan.
Reduce all liquid intake several hours before bedtime, she adds - and empty your bladder before turning in.
According to a new study, one of the most important things you can do to assure a date with the Sandman is exercise for 20 to 40 minutes, Dr. Segal notes. But timing is critical: You must exercise at least three hours before you go to bed, she says. Exercise elevates your body temperature; if you work out too close to bedtime, you may be too stimulated too sleep. Sleep comes when your temperature returns to normal, she explains.
"Many people have bedtime routines that they use for their children, but adults also need to set up routines to put aside the events of the day and unwind," DeLaMarter observes. Read, listen to music, tackle a crossword puzzle, or do some yoga. "Find a routine that works for you," Dr. Segal adds. If you enjoy a relaxing bath, take it about an hour before hitting the sack, DeLaMarter says.
Both Dr. Segal and DeLaMarter note that many sleep experts recommend limiting what you do in your bed to sleep and sex only. Read and watch TV in a chair or couch - preferably in another room, DeLaMarter says.
You should also have a common sleep position, DeLaMarter recommends. "You should fall asleep in the same position that you wake up in," she says. "Don't try to force an uncomfortable position on yourself."
Sleep and Special Circumstances - Oftentimes, special circumstances like shiftwork or travel can make it tough for us to fall asleep at "appropriate" times, leaving us sleepy when we should be alert. If you work in shifts, it may be difficult for you to adjust your body's clock to your changing work schedule. Try to rotate your shifts clockwise, DeLaMarter says. On the job, your work area should be brightly lit. Wear sunglasses when driving home during the day, she adds. You need to have your room dark and quiet when it's time to turn in, and, most importantly, she says, you need your family's cooperation. "People who work in shifts have to involve their families and their families must be respectful of their schedules," DeLaMarter notes.
Travelers crossing multiple time zones can't avoid a confused body clock and disrupted sleep routine, but it doesn't mean you'll have to spend your trip zombie-eyed. "Jet leg can't be eliminated, but it can be controlled," DeLaMarter says. Follow the same rules that you would normally: Avoid alcohol and eat lightly. "Try to get adequate rest before your trip and then try to get right back into the schedule," she adds. "Don't try to stay on the schedule you're coming from; set your watch for your destination time."
What If I Still Can't Sleep? - If special circumstances aren't the problem and you've tried all the other recommended tips but you find you can't fall asleep after 15 or 20 minutes, it's time to stop counting sheep and get up. Go to another room and do something, like reading or listening to music. "Then go back to bed with the idea that you can now fall asleep," DeLaMarter says. Move your alarm clock "so that it's not staring in you in the face while you tick off the hours and the minutes that you're awake," she adds.
DeLaMarter also recommends checking your medications. "Antihistamines and other over-the-counter drugs sometimes have stimulants that cause sleeplessness," she notes. "You need to be aware of the effects of medications you may be taking."
If you have persistent difficulty sleeping, you may need to see your doctor, Dr. Segal and DeLaMarter say. It's possible that you have a health condition that is interfering with your sleep, or you may be suffering from a traumatic event or emotional loss.