///// IS POOR SLEEP MAKING YOU TIRED? /////
Sleep is an integral means of bodily regeneration. If you are often still tired when you wake up in the morning and remain fatigued all day, it’s time to think about the quality of sleep you’re getting.
DO YOU SLEEP THROUGH THE NIGHT BUT YOU’RE STILL TIRED THE NEXT MORNING?
In the opinion of sleep specialist Dr. Michael Feld, you’re probably sleeping long enough, but your sleep is not deep enough. Snoring, sleep apnea, and restless legs syndrome can all interrupt your sleep, making it less restorative. It’s like having a defective charging cable: Your cell phone is only 50% charged the next morning even though it was on the charger all night. To assess your situation, Dr. Feld recommends using the Rule of Three: “If you are awake more than three times a week for three hours per night, and it lasts for more than three weeks, go to your GP or visit a sleep center or sleep clinic.” He suggests keeping a careful record of the times you go to bed and get up. Another recommendation: “Avoid strenuous activity two hours before going to bed, and try to get between seven and eight hours of sleep.”
? YOU CAN’T FALL ASLEEP?
Sleep researcher Shahab Haghayegh has an answer for those who tend to lie awake at night: “A warm bath or shower one to two hours before bedtime can significantly improve sleep.” He found exposure to warm water for as little as 10 minutes helped people fall asleep more easily and lessened tossing and turning during the night.
DO YOU SNORE?
According to Johns Hopkins Medicine, “An estimated 45 percent of adults snore occasionally, while 25 percent snore regularly.” Loud snoring interrupted by pauses in breathing can be a sign of sleep apnea, which affects more than 20 million Americans. If left untreated, it can lead to high blood pressure, chronic heart failure, atrial fibrillation, stroke, and other problems, but often the only symptom a person notices at first is fatigue. In obstructive sleep apnea the tongue collapses against the soft palate and the soft palate collapses against the back of the throat during sleep, blocking the airway. In central sleep apnea the brain fails to signal the muscles to breathe. Complex sleep apnea is a combination of the two. A sleep study is the definitive tool for diagnosing sleep apnea, which frequently occurs in men over 40, especially if they are overweight or obese. The most common treatment is positive airway pressure (PAP) therapy.
DO YOU LISTEN TO YOUR INTERNAL CLOCK?
Living in a state of conflict with your internal clock is a recipe for a type of fatigue that feels somewhat like chronic jet lag. Studies show ignoring your body’s preferred rhythm puts you at a much greater risk for cardiovascular and metabolic disease. Consider the following checklist to find out more.
ARE YOU AN EARLY BIRD OR A NIGHT OWL?
I enjoy morning exercise.
I would rather not do important things at night.
I get out of bed easily and am often the first person to arrive at work.
During the week I prefer to stay home at night.
I like to be in bed by 11 P.M.
When I wake up, I’m ready to start the day.
I rarely sleep more than 6 hours.
RESULTS: If most of these statements apply to you, you’re an early bird and enjoy your morning time. You like to get your important work done before noon. If, on the other hand, only a few of the statements apply to you, you are a night owl, and your days can be a struggle. It probably started back when you were still in school, and now it remains a problem at work. In many respects, night owls are forced to live in a way that goes against their nature. One clear sign is finding yourself in a bad mood when you get up in the morning. All you can do is accept it as fact and make the best of it. Turn on some bright lights, drink a large glass of water, and do calisthenics at an open window to help yourself wake up. Plan to get important work done in the afternoon or evening. If it’s any consolation, studies show that night owls are often more creative, sociable, flexible, and persistent than early birds. Of course you might be a mixture of the two, in which case you’re ready to go at any time of the day or night.
“To sleep better, create a low-stress, cozy sleep environment that feels safe. And be sure you have a good bed.” Dr. Michael Feld