Goodnight
“I want to sleep, but my brain won’t stop talking to itself.”
Image credit @mauf0
Is there anybody alive who hasn’t had one or more sleepless nights? I doubt it.
Counting sheep was once touted as the cure-all for insomnia and believed to have originated with shepherds in medieval Britain who kept a headcount of their sheep to ensure they were all accounted for. Counting sheep has been recommended as an insomnia remedy since the 12th century, and as recently as 2012, promoted in the children’s book, Count the Sheep to Sleep by Philippa Rae. However, a research study conducted in the last few years at Oxford University indicated that counting sheep was ineffective in eliminating insomnia.
What does work, then? Many people turn to pharmacologic solutions for a good night’s sleep, which may be necessary if one is experiencing severe pain, coping with RLS (restless leg syndrome), or taking other medications (such as prednisone) that cause insomnia. However, sleeping pills aren’t the answer for every insomnia situation, so it’s essential to understand what may be causing insomnia to develop appropriate strategies.
Several activities impact a person’s ability to fall asleep, including doing the following too close to bedtime: engaging in vigorous exercise, eating a heavy meal, eating strong spices, starchy foods, chocolate, or sugar, drinking caffeine, alcohol, or colas, or not limiting iPhone or computer screen time.
Fortunately, the following actions can be taken to offset these sleep-robbing activities: Eating at least two hours before bedtime and restricting liquids in the evening; consuming no alcohol near bedtime or caffeine after lunch; eliminating screen time an hour before bedtime (the video screen emits a blue light that affects melatonin production giving the body the impression it’s still daylight and that you aren’t ready for sleep.)
Racing, repetitive and worrying thoughts are a significant cause of insomnia. Dwelling on the next CT scan, a difficult work situation, or stressors within the family can keep one awake for hours. Using visualization (envisioning your favorite vacation place, favorite activity, etc.), thought stopping, and allocating worry time to a separate time and place (“I’ll worry about…from 9:00-9:30 in the morning.”) are all helpful techniques.
Especially important: Stop all non-sleep-related activities in bed or the bedroom (no eating, reading, watching TV, texting, or talking on the phone). Take no naps during the afternoon or evening. Set specific times to go to bed and to get up in the morning, and keep that schedule regardless of the amount of total sleep time.
Finally, I’ve found this particular sleep practice very effective: If you typically fall asleep on your left side, begin on your right side and end on your left side as you follow this sequence: Become aware of your breathing pattern. Take eight breaths while lying on your right side. Take 16 breaths while lying on your back. Take 32 breaths while lying on your left side. Repeat the entire sequence if you are still awake. Leave the bedroom if you’re not asleep within 30 minutes, and go back to bed once you are sleepy. Get up at the same time in the morning, following all of the previous recommendations.
Sleep deprivation is linked to abnormal hormone levels, which can suppress the immune system and limit the body’s ability to fight cancer and other illnesses. Addressing insomnia is essential for everyone, particularly those undergoing cancer treatment. These cognitive behavioral techniques are easy to implement and provide a pathway to regaining control over sleep patterns without pharmacologic interventions.