Healthy Sleep 1
Getting some zzz's, hitting the pillow, slumber-time, catnap, snoozing; no matter how we define it sleep is essential and yet can be elusive for some. Stress and worries, shift work, being a parent and aging all effect our ability to get a good night's rest.
Sleep is restorative, giving us time for mind and body to recover from the day's activity. During the rapid eye movement (REM) stage of sleep, our brain sorts the important information from the unimportant and files long-term memory. If this stage of sleep cycle is shortchanged, our ability to focus will be affected, and we can become irritable and moody.
Sleep influences what we eat. Have you noticed that when tired you tend to reach for higher carb foods like breads, donuts, or pizza? This is because our hormones are regulated during sleep, and when we are deprived of sleep the hunger hormones don't work properly, increasing feelings of being hungry and the desire for those “comfort foods.”
There is lots of information available about how to get a good night’s sleep, read on to review the basics. Remember, it is common to experience some sleep challenges from time-to-time but having trouble sleeping can be a symptom of other health issues. If you have concerns, contact a medical professional for advice.
Healthy Sleep 2
Prepare for the night’s rest. Create and stick to a sleep schedule/goal:
It is recommended that, on average, adults need about 7-8 hours of sleep at night. But we are all individuals, and some will need more and others less. How can you tell:
People who need more sleep often show signs such as irritability, a lack of patience and feeling “foggy-brained.” Craving calorie dense foods such as donuts and breads can be a symptom of sleep deprivation. On the other side, getting too much sleep, on a consistent basis, is not good either and could be a symptom of health problems that may require medical intervention/treatment.
Since it is common to experience challenges getting 7-8 hours sleep every night, Dr. Charles Samuels, founder, and medical director at the Centre for Sleep and Human Performance, recommends that it may be better to think about a week’s worth of sleep. Getting 50-60 hours sleep a week may be an easier goal than achieving 7-8 hours every night. To achieve this weekly goal:
- Go to bed and get up at the same time every day. Try to limit the “weekend” change to no more than one hour from the weekday pattern. Consistency reinforces the sleep-wake cycle.
- If you don't fall asleep within about 20 minutes, leave your bedroom, and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.
- Naps can help to balance out the “sleep deficit,” but if you choose to nap, try to limit yourself to no more than 30 minutes and avoid doing so late in the day. If you work nights, you might need to nap late in the day, before work, to help make up your sleep debt.
- Pay attention to what you eat and drink; don’t go to bed hungry or “stuffed.” Avoid heavy meals before bedtime. Avoid caffeine for at least 8 hours before bedtime and be cautious about the use of alcohol and nicotine, which have stimulating effects. Alcohol may make you feel sleepy, but it will disrupt your sleep later in the night.
- Maintain an active lifestyle; make physical exercise a part of your routine. Try to get outside and move every day. However, avoid being too active close to bedtime.
- Manage worries; try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management techniques might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety. Read the wellness article about Weighted Blankets to see how they can provide comfort and support you to get rest.
Sleeping on the Road
Let’s face it, the reality is that it’s harder to sleep as comfortable in the truck as you do in your own bed at home. But there are some ways you can make it as good as it can be. The simple fact is that the more comfortable you can make your sleep environment, the better you will sleep.
Here are some ideas that may help when it comes to turning in for the night:
Try to create a routine and stop to sleep at a regular time each night, if you are able.
When you stop, find a safe and quiet area and secure your truck so you can get a more restful sleep.
Create a wind down routine to help your mind and body get ready for sleep and avoid stress before bedtime.
Consider some light exercise or low-key activity. Remember the goal is to wind down, so activities like stretching, taking a leisurely walk and yoga are good choices.
Meditation can quiet the busy mind and support a better night’s sleep.
Make your sleep space comfortable with a good pillow and remove any trip hazard in case you have to get up in the night.
If you are able, have fresh air flowing through the bunk.
Adjust the temperature to a cooler setting for sleep time.
Just like as you would do at home, limit your screen time before bed to get a more restful sleep.
Try not to eat just before bedtime, but if you must, make it a light meal or healthy snack.
Sleeping on the Road 2
Quiet and dark are the best contributors to a good night’s sleep, and can be achieved using a few items:
Creating a quiet space, to drown out the noises of the external environment and be achieved by using a fan or some low-key music. Perhaps a sleep app that supplies some restful sounds. Others find earplugs or noise cancelling headphones work.
Creating a dark environment can be achieved easily and cheaply with a sleep mask. Other ideas include blinds or black out visors. Eliminating the lights from even the clock and phone will help…the darker the better!
These are just a few ideas to help drivers get a better nights’ sleep while on the road. If you have a tip to share, please click the “have a suggestion” button to share your tip. The more ideas the better!
Shift Work
Shift work:
The Canadian Centre for Occupational Health and Safety, CCOHS, reports that 25% of the North American workforce works shiftwork, including rotational shiftwork. These rotating shifts and working straight nights can make it challenging for workers to get a “good day’s sleep.”
Why? The circadian rhythm is disrupted. Many of our body functions, such as sleeping, are regulated by the 24-hour cycle of the circadian rhythm that is coordinated to allow for high activity during the day and low activity at night.
Normally, the body uses cues such as clock time, social activities, the light/dark cycle, and mealtimes to keep the rhythms on track. When a person is working at night, the rhythms get out of sync and can lead to feelings of fatigue and disorientation. "Jet lag" is a term often used to describe these feelings.
Disruption of both the quality and quantity of the normal sleep is inevitable in shiftwork, particularly where night work is involved. The daytime sleep is seldom as deep or as refreshing as sleep at night. The problem is greater if there is not a quiet, dark, comfortable place to sleep.
CCOHS provides the following recommendations:
- Sleep on a set schedule to help establish a routine and to make sleep during the day easier. Some people may prefer to get a full period of rest just before the next work shift (as it is with "normal day" work). Try different patterns of work and sleep to see which is best for you.
- Make sure that family and friends are aware of and considerate of the shift worker's sleep hours and needs.
- Ensure you have a comfortable, cool, dark, quiet place to sleep during the day. Air conditioning where possible, turning off the phone ringer, and having good “blackout” blinds on windows are recommended.
- Sound machines or other “white noise” devices, such as a fan, can mask the sounds of the day and the traffic noises that keep shift workers awake.
- Make time for quiet relaxation before bed to help get better sleep. Learn how to relax using muscle relaxation, breathing techniques and so on. Use mental imagery to block out unpleasant thoughts. If you still do not fall asleep after an hour, read a book, or listen to quiet music on the radio for a while. If sleep still does not come, reschedule sleeping hours for later in the day.
- Limit your commitments later in the day to allow for napping.
Create a Comforting Sleep Space 1
Create a restful environment:
Use of low lighting in the evening will help to prepare yourself for bedtime.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. If your busy mind keeps you awake, keep some paper by your bed so you can write down your thoughts. Putting these aside to be dealt with the next day.
Create a room that's ideal for sleeping. Often, this means cool, dark, and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens, such as smart phones, tablets, computers, and televisions, just before bedtime. Consider using room-darkening shades, earplugs, a fan, or other devices that provide ambient noise, to create an environment that suits your needs.
Natural Sleep Disruptors 1
Congratulations and welcome to six years of sleep deprivation...so the story goes!
According to Sleepassociation.org babies sleep patterns are formed from environmental factors and genetic factors that may be out of your control. With the baby waking up 2-3 times per night, having shorter sleep cycles, and not being adjusted to daytime naps and nighttime sleeps, your sleep will be disrupted. The good news is that your baby will grow and develop a more regular sleep cycle.
Cathy Finlay, with the National Childbirth Trust shares some ways for parents to mitigate the impact of disturbed sleep.
- Try not to worry about non-essential jobs around the house. Leave the chores and take a nap when your baby does.
- Accept help from family and friends.
- Consider putting the crib or bassinet closer to your bed in the beginning to make diaper changes and feedings quick and easy so you can get back to sleep sooner.
- Consider sharing shifts with your partner, one does the evening shift while the other parent rests to be prepared for the night shift.
- Avoid electronics before bedtime.
- Track your babies sleep to get a good idea of how much sleep your baby is getting and to point out any consistencies or inconsistencies in their routine. This helps you to plan your sleeps and your routine.
Natural Sleep Disruptors 3
Menopause:
It’s no wonder women in menopause have sleep problems. Menopause comes at a time when many women are also juggling added responsibilities like, supporting children into adulthood, and caring for aging parents. Add hot flashes, night sweats and other physiological changes and it only reasons that sleep will be affected.
It’s 3 am and you are wide awake, again! "Estrogen deficiency causes difficulty staying asleep, and many report sleep-maintenance insomnia as the single most distressing symptom of menopause," says Dr. James MacFarlane, associate professor of psychiatry at University of Toronto and director of education and clinical consultant for Medsleep. If you wake in the night, get out of bed, and engage in a quiet rewarding activity, then go back to bed when you feel relaxed.
Follow the suggestions for healthy bedtime routines and habits to help improve sleep during the menopausal transition period. Maintaining a cooler temperature in the bedroom will ease the effects of the nighttime hot flashes/sweats. Transitioning to bedtime with quieter, pleasurable activities such as reading a book, journaling, listening to soothing music or soaking in a warm bath can also help to quiet the mind and put away the worries.
Consult a medical professional for advice and options.
Natural Sleep Disruptors 2
Aging:
One of the most common and pronounced sleep changes that come with aging is waking up more frequently. Perhaps it’s because of aching joint pain, the need to use the bathroom, or menopause symptoms such as night sweats. The good news is that “older folks” are generally able to fall back to sleep just as quickly as younger folks do.
Being older doesn’t mean you have to feel tired all the time. Follow the same good advice about creating routines and a comfortable sleep environment. Give yourself 20 minutes to fall asleep after lights out. If you are still awake and not drowsy, get out of bed and return to bed when you feel tired. But remember, no media or other “blue lights.” Instead, find a relaxing activity that is calming and brings you some pleasure.
Creating a safe environment can contribute to a better night’s sleep. Make sure to have working smoke alarms. If it makes you comfortable, check to ensure your doors and windows are locked before going to bed. Keep a phone with emergency numbers near your bed. Have a lamp within reach. Remove area rugs that could be a trip hazard if you get up in the night.