Insomnia

Not being able to sleep well can be a complicated matter. Let's look at some of the things doctors look at when discussing sleep.

Our list of starter questions:

Trouble falling asleep?

1. Trouble staying asleep?

2. Poor quality of sleep?

3. Do you feel tired during the day?

Common medical issues:

1. Pain. People who are in pain from the hip, back, neck, etc, may have difficulties sleeping and reduction of pain needs to be sought out. (sleep medications should not be used in place of sleep medications)

2. Obstructive Sleep apnea: A common reason for daytime fatigue. Risk factors include obesity and large neck. This is a condition that should be treated. Common symptoms include morning headache, falling asleep during the day, sleeping 10-12 hrs and still feeling tired, loud snoring, observed stopping breathing at night.

Common habit issues:

1. Smoking, alcohol, caffeine, etc. The substances we put into our bodies have two effects. Chemicals in this category will either have a stimulatory effect that makes it difficult to sleep or a withdrawal effect that reduces the deepness of sleep later into the night. Would be cautious in ruling this out; many people who previously did not have their sleep affected by chemicals can find out they now do later in life (think 30-40 years old).

2. Exposure to bright lights in the evening. Our body knows day and night by exposure to light. Our body will release melatonin to help with sleep, but exposure to bright lights and blue lights can upset part of this cycle.

3. Active mind: This can be multi-factorial. Some people push activity into every waking minute of their day, so when they lie down at night, their mind is still spinning. Seeking stimulating things late into the evening. Some people may have psychological conditions, trouble slowing their minds down, and need medications.

Steps to take to start getting control of your sleep:

1. Sleep journal: to track sleep habits and issues.

2. Sleep monitoring with now abundant digital devices that will help track sleep quality, hours, and habits.

Use the 10-3-2-1-0 Sleep Rule, attributed to Craig Ballantyne

10 hours before sleep stop caffeine

3 hours before sleep, do not eat or drink anything other than water

2 hours before sleep do no work, the work is winding down

1 hour before sleep no exposure to screens

0 the number of times you hit snooze in the morning.

Tips for "winding down"

1. "Brain dump" create a list of the things on your mind to resolve tomorrow so you don't try to sort it out while you are sleeping tonight.

2. Movement: this is not a time to elevate your heart rate. This is an opportunity to work on range of motion and joint stability. This reduces muscle soreness, improves circulation, and reduces risk of injury.