The Effects of Sleep Deprivation

 

This video is really well done. It explains why it is so important to not deprive ourselves from sleep. So if you have a hard time getting to sleep, what to do? Well, lets talk about some simple things you can do to fall asleep.

Step 1:

STOP looking at your phone, the TV, your laptop, or other things that shine a bright light in your face. Most “screens” shine a light that tells your brain that it is not time to sleep yet. We used to tell people to stop watching TV in the bedroom, but now it seems that almost everyone has smart phones that they look at all the time, including as they try to fall asleep. If you want to fall asleep regularly, don’t have this in your face. (I’m a hypocrite on this step by the way)

Step 2:

STOP lying in bed way before you’re sleepy. If we get in bed and lie there for 30-60 minutes before sleeping, our bodies may not be “conditioned” to fall asleep. The bed is for sleep. If you aren’t sleepy, go stay awake somewhere else.

Step 3:

STOP taking melatonin right before you go to bed. Some medications can make us sleepy (like Benadryl). Melatonin doesn’t work that way. It is better as a medication used to change when our sleep should occur (like jetlag prevention…that gives me a good idea for a future post. OK, I’ll post on jetlag later. Digression ended). So if you want to fall asleep at 10 pm, taking melatonin right before 10 pm actually is counterproductive.

Step 4:

This is the hardest step. OK, ready? STOP trying to sleep. When we get frustrated about being awake, our bodies start to have a little panic attack about not sleeping. Then we toss and turn, and all we can think about it how badly we want to sleep. We think about how sleepy we will be the next day. We worry about why we are awake. So do this instead: get out of bed and go another room. Quietly read a book but don’t watch TV or look at your phone. Once you’re sleepy, go back to bed, but not before.

There are many other things to try, but here are a few easy first steps.

On a Personal Note: In spite of being board certified in sleep medicine, I struggle with insomnia from time-to-time. I really can empathize with those who suffer from sleep deprivation. If you’ve tried all of these things (over a consistent period of time), please make an appointment to come see me and we can talk about some next steps and options that may be available.

 
 
 

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Teach & Learn, SleepErin Shellenbergersleep