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In Coleridge’s Rhyme of the Ancient Mariner, the ancient mariner derived of sleep exalts “Oh Sleep! It is a gentle thing, Beloved from to pole to pole.”
And so it is, sleep is not only a respite from the awakened state, but it is healthful and necessary for normal wakefulness. But, as we age, there is troubling change in sleep. Age is a risk factor for insomnia and results from the changes that occur in our biology. Research indicates that the culprit could be a lower level of melatonin. What is Normal Sleep?
Sleep consists of two cycles: REM and non-REM. These cycles occur throughout normal sleep. Generally, we experience five to seven of these cycles during a normal seven- to eight-hour night of sleep. Non-REM sleep is more restful, but both cycles are required for normal sleep. What is Abnormal Sleep?
Abnormal sleep can be classified in four categories: insomnia, disordered sleep cycle, dysfunctional sleep with partial arousals, and excessive sleepiness. Insomnia affects approximately 25 to 35 percent of the normal population and is defined as difficulty falling asleep (taking more than 20 – 30 minutes), waking up for long periods in the middle of the night, or early awakening. People with insomnia get less than seven hours of sleep, and women experience it at a greater rate than men. Risk Factors for Insomnia
Insomnia is not considered a disease, but it has many underlying causes, some of which include diseases that cause pain, nausea and frequent urination. Another cause of insomnia is stress. Medicines including cold remedies and weight loss pills also can cause difficulty with sleep. Caffeine and alcohol before bed can lengthen the time it takes to fall asleep. A final cause of insomnia is frequent napping during the day; the body only needs approximately seven hours of sleep a day.
Strategies to Promote Good Sleep
1. Establish a regular schedule (go to bed and get up at the same time every day.
2. Avoid stimulants including caffeine, alcohol and some medications before bed.
3. Keep the ambient temperature comfortable (cool rather than warm).
4. Make sure your bedroom is dark and quiet.
5. If sleep doesn’t come in 20 to 30 minutes, get up and go to another room for a while. Then, return to bed later.
6. A light bedtime snack of milk, cheese or other protein can be helpful.
7. Keep your bed clean and wrinkle free.
8. Use the bathroom before going to bed. If these strategies do not work, and insomnia lasts for more than a month, call your doctor. Medicine is used to aid sleep for short periods of time; the best solution is to discover the root cause of your insomnia. MUSCHealth.com Online Health Library Related Link:
Insomnia MUSC Video Resources Related to Skin Cancer:
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Sleep apnea can cause dangerous health complications. Dr. Qanta Ahmed discusses the risks to your health.
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Dr. Michael Frye, Director of the Sleep Disorders Center at MUSC, gives a video tour of the center and describes common sleep disorders that are treated at MUSC. The center has doctors specializing in virtually every sleep disturbance that is known. The video includes a virtual tour of the rooms and facilities for overnight sleep studies.
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Other Online Resources Related to Skin Cancer:
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