“The best cure for insomnia is to get a lot of sleep.” – W. C. Fields
Good morning , meditation done.
Quote for the Day:
“The best cure for insomnia is to get a lot of sleep.”
W. C. Fields
Insomnia, also known as sleeplessness, is a sleep disorder where people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired. I
Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood. It may result in an increased risk of motor vehicle collisions, as well as problems focusing and learning.
Insomnia can be short term, lasting for days or weeks, or long term, lasting more than a month.
Insomnia can occur independently or as a result of another problem. Conditions that can result in insomnia include psychological stress, chronic pain, heart failure, hyperthyroidism, heartburn, restless leg syndrome, menopause, certain medications, and drugs such as caffeine, nicotine, and alcohol.
Other risk factors include working night shifts and sleep apnea. Diagnosis is based on sleep habits and an examination to look for underlying causes.
Between 10% and 30% of adults have insomnia at any given point in time and up to half of people have insomnia in a given year. About 6% of people have insomnia that is not due to another problem and lasts for more than a month. People over the age of 65 are affected more often than younger people. Females are more often affected than males. Descriptions of insomnia occur at least as far back as ancient Greece.
One thing I definitely do not suffer from is Insomnia. I can fall asleep literally anywhere. I fall asleep in the evening watching the telly nearly every night. I can sleep everywhere on a plane, on the train, in a car, that’s why when I travel between London and Scotland I travel by sleeper train as I know I will sleep the whole way. It is the same on a long distance flight I can get on a plane, I put on my seat belt listen to the emergency speech by the air stewardess, fall asleep and then wake up when we land. The problem is I also fall asleep when I don’t want to in cinemas, the theatre and in restaurants, which can be very embarrassing. I can remember once in Miami and once in Camden falling asleep in a restaurant to wake up and all my friends have gone and left me to pay the bill. I wake up pay the bill come out and then find them all outside peeing themselves laughing.
No I definitely do not suffer from Insomnia, but I do from sleep deprivation.
The effects of sleep deprivation and chronic lack of sleep
- Fatigue, lethargy, and lack of motivation
- Moodiness and irritability
- Reduced creativity and problem-solving skills
- Inability to cope with stress
- Reduced immunity, frequent colds and infections
- Concentration and memory problems
- Weight gain
- Impaired motor skills and increased risk of accidents
- Difficulty making decisions
- Increased risk of diabetes, heart disease, and other health problems
How To Get Out And Stay Out Of Sleep Debt
You can’t pay off sleep debt in a night or even a weekend. But with a little effort and planning, you can get back on track. Aim for at least eight hours of sleep every night.
Getting an extra hour or two helps. Keeping a sleep diary can also help as does making sleep a priority. Set a regular bed and wake-up time, and grab naps if you have to.
During the day increasing light exposure is very useful. So try and spend more time outside or let as much light into your home/workplace as possible.
Routines help sleep. Use what works for you. Read a book by a soft light, take a warm bath, put on soft music, do easy stretches or breathing exercises – whatever helps you relax and get ready to nod off. Make your bedroom sleep friendly too. Keep the room quiet, cool, comfortable and truly dark.
Sportsmen know sleep is important too. Manchester United have built a state-of-the art sleep facility at the Carrington Training Complex. There are eight “quiet rooms” where players can snooze after training, plus a cinema and lounge.
Former Head of fitness Tony Strudwick has been monitoring the sleep of Wayne Rooney. He says,
“You find that players who have young children get a slightly lower quality of sleep when those children are very young and that can affect performance.”
Each player is required to give marks out of seven on how they slept, how their muscles feel and their state of mind. “We monitor everything the players do in training and matches, as well as their recovery and wellness.”
Emphasising the affect of sleep on maximising performance Tony adds: “It’s probably the best coaching tool we have.”
I keep a sleep diary and record what time I go to bed and when I wake. I usually wake at 4:30 a.m. meditate, write and do yoga. To get eight hours sleep in one go this would mean I would have to go to bed before 8:30 p.m., which is not practical.
In Latin and Mediterranean societies, where taking a siesta is the norm, people can respond to their bodies’ daily dips in alertness with a one to two hour afternoon nap during the workday, and a correspondingly shorter sleep at night. These societies seem to be more in line with their circadian rhythms.
Knowing this, I try to get some extra sleep in the afternoon between 2 p.m. and 4 p.m., which means if I eat around the 7 p.m. mark and have a nice relaxing candlelit bath around 8 p.m. I will naturally fall asleep before 10 p.m. to achieve my eight hours ratio.
I aid the quality of my sleep, by eating carbohydrates with my evening meal. That makes me sleep better. If I want to catch up with sleep in the afternoon, I will have whole grain pasta or basmati rice for lunch and I can pretty much guarantee, I will be sleeping soon afterwards. If I need to stay awake and be alert then I will reduce my carbohydrates and increase my protein intake.
The next day will already be planned so I can switch off. I like to watch detective thrillers to unwind and more often than not I will also stretch on the floor, to relax my muscles throwing back to my dancing days. By the time I hit the sack, if I have not already fallen asleep on the sofa, my mind and body will be equally relaxed and I will gain maximum sleep benefits.
“If you can’t sleep, then get up and do something instead of lying there worrying. It’s the worry that gets you, not the lack of sleep.” Dale Carnegie
If I wake up with something bothering me, more often than not it will be a creative idea screaming out at me. Then I need to write it down and when off my chest and on paper, I will fall asleep again.
What I never do is lie in bed, wide-awake, worrying as stress is one of the main contributors to poor health. That’s why learning to sleep properly is so important as is find healthy ways to cope with life’s stresses.
I’ve just described how I have found a way to ensure I get enough sleep to maximise performance and health to match my lifestyle and work schedule. You need to find out what works for you.
If you need any help get in touch or advice on your sleeping get in touch with me @ firstname.lastname@example.org
Have a thrilling Thursday peeps and may all your dreams come true.
Breathe, Believe and Achieve
Be Happy, Healthy and Wise
Keep on Winning Smiling and Living the Dream