Need tips for beating insomnia without drugs?

Hi kitty,

While some call it the most wonderful time of the year, for others the holiday season is a time of undue stress. Office and cocktail parties, school concerts, family gatherings... these are all meant to be happy festive occasions, a time to celebrate the best of the season. But add holiday shopping, home decorating and meal preparation to the mix and the already time-crunched individual may be just about ready to crack. When there are only 24 hours in a day, something’s got to give. And too often, that something is sleep.

Who decided that sleep is expendable? Somehow those of us who admit they “need to sleep” are considered wimps. There’s a social pressure associated with staying up late and doing it all. Research published by the National Sleep Foundation shows that 30% of those surveyed sleep six hours or less per night. Yet sleep scientists agree that a minimum of 7 1/2 to 8 hours of sleep are required to reap the benefits of a restorative night’s sleep.

When we sleep our cells rejuvenate, which is crucial for the growth and repair of muscles and tissues. Why do you think babies and teens (and athletes) need more sleep than the average adult? Insufficient sleep can lead to premature aging, decreased immunity and an increased risk of degenerative chronic illness. For the athlete, it can also translate to slower recovery times, poor performance and higher risk of injury.

We’ve all experienced the mental fog that accompanies sleep deprivation. Mood, alertness, reaction times and our immune system are all affected by even one night of insufficient sleep. It’s time to stop neglecting ourselves and to recognize that getting enough sleep will ultimately make us more productive, more energetic and, most importantly, healthier and happier.

What do many of us do when we wake up feeling lethargic and fuzzy headed? We look for comfort as well as stimulants, usually in the form of foods we really shouldn’t be eating: coffee and a muffin for breakfast; pizza for lunch; more coffee, maybe some chocolate later in the day. It’s not all in your head. A 2008 study published in the Journal of Sleep Research reported that even one night of sleep deprivation can increase the levels of ghrelin (the hunger-stimulating hormone) and decrease the levels of leptin (the hunger-suppressing hormone). It also negatively impacts insulin sensitivity, which explains why you’re looking for high fat or sugar-laden snacks like potato chips or cookies.

Refined carbs and sugar may make you feel good in that moment, but in the long run they add hormonal and digestive burdens to an already stressed body. Those carbs will give you a short-term boost, but will also cause your blood sugar to crash an hour later and set you up for more cravings as your physiological need for nutrients hasn’t been met. By wreaking havoc with your insulin levels, desserts and sugary drinks can interfere with a good night’s rest, especially when consumed later in the day. It becomes a vicious cycle, as sleep deprivation can spike your cortisol (a stress hormone), which further fuels that desire for comfort food. Result: weight gain and further interrupted sleep.

Holiday time might affect the number of hours you sleep, and you can’t always control that, but what you can control is what you eat. Nutrition can enhance the quality of your sleep as well as your energy levels throughout the day. Here are a few tips to help you get through this busy season and enjoy a restorative night’s sleep.

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Don't drink alcohol (if you do) as it's a stimulant and even a small amount will keep you awake.

Have you tried lavender essential oil? That really helps some people. Or it could be snoring. Some people wake themselves up when they snore and don't realise it.

Do you have a partner/husband? If you are having so much trouble couldn't he get up in the night for your youngest so that you could take a sleeping pill every so often? It may not be the ideal solution but you need some sleep and if that's the only way you can get it...

I have it... I dealt with it 1 year by myself. Then my school suggested I see a therapist. My mom said okay, so I've been seeing one for about a year. It helps get everything out. She also told my mom I suffer from depression, and put me on an antidepressant. It really works. I couldn't get out of bed, but I made myself. I made myself no matter how tired or sore I was. Yet, I still have to go to school, it got to the point I would fall going up the stairs because I was so weak and tired. I still made myself walk and get fresh air. It really helps. I hope you feel better. Help is there!!! And you're 18, you can see a phycologist by yourself.

Do you snore? If so you should go to a sleep clinic and be tested for sleep apnea.

Here is a link to clinical trials. Search "insommnia" and hit the map tab to see local trials.

http://www.clinicaltrials.gov/

Take a warm bath before bed. Eat something starchy or sweet (ice cream, potato chips, etc) or a turkey sandwich (l-tryptophan helps sleep) before bed. Keep something to drink and a snack by the bedside so that if you get hungry, you don't have to get up. That way you only have to get up to pee, etc. Maybe try taking naps during the day if you are up a lot at night.