The Importance of Sleep
“To sleep, perchance to dream… ay, there’s the rub.”
- Hamlet
There has been much said in recent years about the importance of sleep. While we may be informed about the benefits of sleep, in this fast-paced world it is often a challenge for many people to actually get the hours of quality sleep they need. As well, due to high stress levels, responsibilities and anxiety, it can be difficult to wind down in the evening and get ready to sleep.
Deep refreshing sleep is essential for your overall health. A good night of quality sleep enhances all areas of life and can improve memory, focus, mood and energy. Without it, you may find yourself feeling irritable, cranky and unmotivated during the day or have difficulty concentrating.
If you don’t get enough sleep, in time you can become prone to chronic conditions and diseases such as obesity, heart disease, stroke and depression. These are some of the health risks that can affect you from lack of adequate sleep.
Sleep is also important because your brain cycles between REM and nonREM sleep. These are essential cycles that can only happen during sleep. Your body rejuvenates and heals itself, and your energy gets restored. This is why especially after an injury, you need lots of extra sleep.
There are a variety different sleep disorders that can arise when your body's natural sleep-wake cycle is consistently disrupted. One of the most prevalent among these is insomnia.
When I was much younger, my head would rest on the pillow, and I would easily fall asleep and wake up 8 hours later. This all changed when I had a baby. Those of you who are parents know that when you have a baby you are up in the night to feed and change your baby. I remember getting up a couple of times in the night to tend to my daughter’s needs. However, even when my daughter began sleeping throughout the night, I still continued to wake up and this developed into chronic insomnia.
I tried remedies from the health food store such as Melatonin and Valerian. These did not make much difference. I continued to struggle with getting the sleep I needed. I spoke to my doctor and got prescription medication. This worked wonders. For a while. The problem with prescription medications for sleep is that they can become addictive. I could not sleep without them and this continued for years, although they are meant for short-term use.
I got to points of despair thinking there was nothing else I could do, and that I was going to live with insomnia for the rest of my life.
In 2014, I finally underwent a sleep study to address my sleep issues. The therapist diagnosed me with a sleep disorder called sleep apnea. They recommended a Mandibular Repositioning Device which is like a large mouth guard. It looked like my mouth was full of marbles when I wore it at night. This worked for a while but I stopped using it when it no longer gave me the results I needed, and I continued to struggle with my sleeping disorder.
Then last year I decided to try working with a new respiratory therapist. I found him to be a wonderful support. I took another sleep study and this confirmed again that I had sleep apnea. This time, they suggested trying a CPAP machine, which I was initially hesitant about due to its appearance and size (the people wearing those CPAP machines looked like they were getting ready for a SCUBA dive – how could I possibly sleep at night wearing one of those? Yikes! I thought).
To my pleasant surprise, the therapist informed me about sleeker models, and after a one-month trial, I got my new CPAP machine. Thankfully, it only covers my nose, not my whole face. Since I have been using my new CPAP machine, it has made a huge difference in my life. It tells me how many hours of sleep I get each night and also gives information on whether my mask is fitting properly on my nose. It comes with a carry case that I can take with me when I travel. Now, I typically get 7 or 8 hours of quality sleep without waking up in the night or yawning throughout the day. My CPAP machine has worked wonders!
The purpose of this newsletter is not to promote CPAP machines. It is to share my past challenges with sleeping and to let readers know some of the overall benefits and importance of a good night’s sleep. Also, that there are solutions available for people who find it challenging to sleep throughout the night. If you think you might have a sleep disorder, I recommend that you speak with your doctor about it, and perhaps get a sleep study and an assessment.
In summary, please remember that sleep plays a crucial role in maintaining overall health. While some seniors may find themselves sleeping less (which is natural as we age), it's important for everyone to prioritize restorative sleep. Here are a few tips to help improve your sleep quality:
Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
Avoid screens before bedtime to promote relaxation and prepare your body for sleep.
Wind down in the evenings by slowing your pace and engaging in calming activities. You could try listening to relaxing meditations or quiet music designed to help you fall asleep.
Limit consumption of alcohol, caffeine, and large meals several hours before bedtime.
Incorporate daily exercise into your routine to promote better sleep.
Create a quiet and comfortable sleep environment with a quality mattress and pillow.
May these tips help you achieve deep and restorative sleep, allowing you to wake up feeling vital and healthy each day.
Warmest wishes,
Brenda