That is one version of the ideal night so we can wake up refreshed and ready to
go in the morning. But so many women (including me!) struggle with making this
happen on a regular and repeated basis. Aside from the aggravation of not being
able to fall asleep or stay asleep, there are some serious health issues we
should understand.
If we drag through our day at work (or home) and doze off at inappropriate
times, or we are unable to look our best because we had no energy to get ready
for school or work, we might recognize the many symptoms of insomnia.
Eight is the Best Number
We might feel that our four hours of restless sleep is adequate because we've
been doing that for months. But a good night's sleep (defined by eight hours) encourages
restoration and healing for our body. If we feel like we can't remember
anything from the staff meeting at work, and we forget to pick up our toddler
from the babysitter, this lack of sleep may be on its way to becoming a huge
health issue.
The Women's Health organization (part of the U.S. Dept of
Health and Human Services) puts this issue into a "nutshell" for
us: "Sleep is essential for good health. During sleep, our bodies and
brains repair themselves. Some research suggests our brains use the time during
sleep to clear away toxins that build up during the day. Sleep is also
important for our ability to learn and form memories. Not getting enough sleep
puts people at risk for health problems, including high blood pressure,
obesity, and depression." Click on the following link to
learn more: Women's Health
Getting
the Right Kind of Sleep!
Maybe a more comprehensive list would help us understand a bit more about insomnia so we can speak to our physician for a diagnosis. So, let's try and honestly check off any of the following symptoms that are preventing us from sleeping. Another good place for information is from the Mayo Clinic. Click here: Better Sleep
- Difficulty falling asleep at night
- Waking up during the night
- Waking up too early
- Not feeling well-rested after a night's sleep
- Daytime tiredness or sleepiness
- Irritability, depression or anxiety
- Difficulty paying attention, focusing on tasks or remembering
- Increased errors or accidents
- Ongoing worries about sleep
Time Solutions that Really Work
There are many things we can try while waiting to see our doctor. Women's
Health hits the nail on the head with these suggestions. [Again, click
on their link above for more ideas]:
- Set bedtime at the same time each night and get up at the same time each morning.
- Do not nap longer than 20 minutes (nor after 3pm)
- Get outside every day for some natural light.
- One or two hours before bedtime, avoid computer screens, mobile phones, or televisions. No electronic devices in the bedroom. [Hard to break the habit but it really works!]
- Follow a regular, relaxing routine at the same time each night when you get ready for bed.
- Go to bed only after winding down and when you are ready to sleep. Do not read in bed, listen to music (with lyrics), or do other activities that engage your mind and keep you awake.
- Keep your bedroom dark, quiet, and extra cool for sleeping. Use a sleep mask or light-blocking curtains. Use earplugs, a fan, or a white noise machine or app on your phone to block out sounds. [Love this one!]
- Do not drink alcohol, caffeine, or use nicotine for at least five hours before bedtime.
- Get regular physical activity during the day. Exercise or physical activity close to bedtime, or anytime in the five or six hours before sleeping, can make it harder to fall asleep.
- Do not eat heavy meals or drink a lot of liquids two to three hours before bed.
- If you still cannot sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy.
- See your doctor or a sleep specialist if you think that you have insomnia or another sleep problem.
Where's the Switch?
It seems like our minds are like little machines that someone forgot to
turn off the switch. So, we have to ask, WHO created and
controls our mind? You may or may not know that the One and Only true God
created every little piece of us inside and out (see Psalm 139).
It is obvious that our very first suggestion or tip for improving our sleep
habits has to do with speaking to the One who knows us completely--our Creator!
He understands our difficulties with this problem. God is just waiting for us
to open a conversation with Him. He only requires that we ask for His help.
Let's try that tonight and every night. We might really be surprised how well
God will react in our favor!
"In peace I will lie down and sleep, for you alone, O Lord, will keep me
safe" (Psalm 4:8 NLT).
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