WASHINGTON, Jan. 24 (UPI) -- Yawning away your workday? So are many Americans -- an estimated 47 million of us are sleep-deprived, and insomnia is the most common sleep complaint reported by women and men across all stages of adulthood, according to the National Institutes of Health.
Insomnia can be acute -- a stressful event that impairs sleep for two weeks -- or chronic sleeplessness that persists for more than six weeks. Chronic insomnia can also suggest underlying medical problems, such as psychiatric disorders or breathing difficulties.
Often, though, lack of sleep comes from living in a society that rewards being wired round the clock. MP3 players, BlackBerrys and video games have invaded our lives and our bedrooms, making it harder to unplug at night for restful slumber, said Dr. Helene Emsellem, a neurologist and director of the Center for Sleep & Wake Disorders in Chevy Chase, Md.
"We tend not to prioritize sleep, so it gets pushed out of the way," Emsellem said.
Indeed, most Americans see sleep as an "expendable luxury," said Dr. Quanta Ahmed, an assistant professor of medicine at the Medical University of South Carolina in Charleston.
"We are living in a time of unprecedented sleep machismo," Ahmed said, spurred by a culture that values 50-hour work weeks and scant vacation time. But many don't realize lack of sleep is a performance killer: Someone who is sleep-deprived for 18 hours has the same mental faculties as a drunk person, she said.
Whether you're sleepless in Seattle or wide awake in Wisconsin, doctors offer these tips for getting better rest.
First, recognize you need time to wind down at night, said Emsellem, who has also written two books on sleep deprivation.
Take a hot bath or shower, do some gentle stretches, or listen to music -- in essence, pamper yourself for 20 minutes as you get ready for bed. Don't work on the computer until bedtime or watch the 11 o'clock news, which can prevent you from unwiring your mind and body.
Other tips:
-- Change up your bedroom environment. Push your bed to the other side of the room, sleep with your head at the foot of the bed for a few days or buy a new comforter.
-- Don't stay in bed sleepy. If you can't drift off, leave the bedroom and find a boring activity to do in another part of your home, said Harly Greenburg, medical director of the Center for Sleeping Disorders at the North Shore-Long Island Jewish Health System.
-- Value and respect sleep. You are more likely to come up with a novel solution to a problem while sleeping, when the data points in your brain are shuffling information and solidifying memories, Emsellem said. Many people are so stressed they skip sleep, leaving them at an even greater disadvantage in tackling their problems.
-- Watch your diet. Eat more in the middle of the day, and less at night. A big meal makes your blood flow to your gut instead of your brain. Do not skip meals -- your hungry stomach will wake you up early.
-- Understand your insomnia. If you've had a sudden tragedy or major stressor in your life, sleeplessness is to be expected. Try not to make it the center of your existence, Ahmed said. Also, realize insomnia is not just lack of sleep: It also means difficulty falling asleep, waking up frequently during the night with difficulty returning to sleep, waking up too early in the morning and unrefreshing sleep.
-- Eliminate caffeine. Americans often rely on caffeine to keep them going. But coffee, tea, sodas, hot chocolate, chocolate and flavored waters can all keep us from enjoying fulfilling rest.
-- Ditch the nightcap. Alcohol helps you nod off, but it makes you wake up earlier than normal.
-- Try sleep restriction therapy. The night after you've had insomnia, delay your normal bedtime. Stay away from the bedroom until you are extremely tired, Ahmed suggests, but make sure you set your wake time for the next morning. This increases your own sleep pressure and makes you fall asleep more quickly. It also gives you confidence that you have control over your sleep.
-- Respect the bedroom's boundaries. It's for sleep and sex only. Introducing stimulation like televisions and computers into the bedroom can encourage insomnia. Also, sharing the bed with the family dog and cat may disrupt sleep.
-- Exercise during the day. Long-distance runners have been shown to enjoy deeper sleep than those who do not do long runs. Don't hit the treadmill at 8 p.m., though -- exercise raises your core body temperature, which may keep you up.
-- Get your worrying out of the way. If you find yourself ruminating over a concern, Ahmed recommends setting aside "worry time." Before you go to bed, designate a special place with pen and paper, worry for about an hour, then hit the sack. If you feel the thoughts creeping back, remind yourself you've done your worry time for the day, and tomorrow you'll start anew.
And if symptoms persist, consult a doctor. Effective treatments, especially cognitive behavior therapy coupled with medication, have been proven effective in stopping insomnia, Greenburg said.
Although we might multitask our lives to the hilt, give sleep a chance, Emsellem said -- you might just feel renewed beyond even your wildest dreams.
To take the Great American Sleep Challenge, go to www.sleepfoundation.org/challenge
For more information:
http://sleepfoundation.org/sleeptionary/index.php?id=19
http://sleepdoc.com/
