Preventing Insomnia

[x]   Tags: insomnia, insomnia treatment, sleep hygiene, preventing insomnia, sleep better, sleeping, treatments, rhythm, counting sheep, sleep help

[x]   Transcript: Whether you live to sleep or sleep to live, time spent between the sheets is vital to a healthy you. Here are some tips on ensuring you get the sleep you need. During sleep, our bodies and minds relax and repair, so that we can be at our best during the day. Sleep hygiene is a set of guidelines that are critically important to getting that restorative sleep. Good sleep hygiene requires attention to three basic components: circadian rhythms, which are 24-hour sleep/wake cycles, psychological stressors and recreational or social awakes. Circadian rhythms refer to the body's internal clock. This "clock" is actually a small part of the brain called the suprachiasmatic nucleus of the hypothalamus. Changes in light or the timing of exercise can "reset" the clock, moving it forward or backward and making sleep difficult. For this reason, it's useful to avoid exercise and bright lights in the hours leading up to bed. Because the suprachiasmatic nucleus does work like a clock, it also helps to maintain a regular sleep schedule 7-days a week-that means avoiding late-night Saturdays or lazy Sunday mornings! Similarly, it is important not to nap during the day, as this confuses the body's clock even further. Psychological stressors are stess-inducing factors that can prevent you from getting to sleep or sleeping well. These include marital conflict, work deadlines and money worries, among others. To stop psychological stressors from sapping your sleep, it can help to have a "pre-bed" ritual in place. This can involve taking a hot bath, enjoying light (non-work related) reading, or writing down daily stressors in a journal. Just ensure that your bedtime ritual does not take place in the bed: A spot that should be reserved for sleep and sex only. This is so you do not associate the bed with distracting emotions and activities that can make sleeping difficult. Another important component of sleep hygiene is to avoid awakes like caffeine, nicotine and alcohol before bed. Nicotine and caffeine are both stimulants that will keep you up for hours. Although alcohol is a depressant and may help you fall asleep at first, the metabolism that clears it from your body while you sleep results in withdrawal symptoms, which can cause nightmares and sweats. A few tweaks to your sleeping area can also help you get the rest you need. If you have a pet, don't let it under the covers! You and Buster will both sleep better if he's on the floor. Avoid extremes in temperature and noise in your bedroom. The best temperature is 68 to 72 degrees Fahrenheit. Meanwhile, distracting noise can be drowned out with earplugs, soft music, or a white noise machine. Attaining the restorative sleep your body needs can be as easy as following these sleep hygiene tips. However, talk to your doctor if you're experiencing chronic insomnia or feelings of daytime lethargy.

[x]   Bio:

Dr. Mark Haltrecht is a Family Practice physician, New York State licensed and registered. He is opening a family practice office on the South Shore of Long Island, NY, and works as well at a the emergency room of a local Long Island hospital. He received his Bachelor of Science in Biology from the University of Richmond, and obtained his Doctor of Osteopathy from the Philadelphia College of Osteopathic Medicine. His internship was spent at NSIJ Plainview Hospital in Plainview, NY and his Residency in Family Practice was completed at the same hospital as his internship. Dr. Mark Haltrecht is focused on a more holistic approach to health, emphasizing nutrition, exercise and mental well-being for maximizing personal health.