by Karen Telleen-Lawton, Noozhawk Columnist, Read the original column at Noozhawk.com
In college, an easy course we acquired to round out a heavy load was called a “mic,” for “Mickey Mouse.” The course that everyone thought was a mic – until they delved into it – was called “Sleep and Dreams,” taught by the late psychology Professor William Dement.
The course topics included the physiology of sleep, dreams, sleep disorders, and the Dement-coined concept of REM (Rapid Eye Movement) that defined deep sleep.
We kept sleep and dream journals to help advance research into sleep’s purpose beyond “not being sleepy.”
In later years Professor Dement set aside a sleeping section where students were allowed to fall asleep. Anyone caught napping outside the section was subjected to his squirt gun.
Now that my cohort is true seniors, we understand on a new level the serious subject that is sleep. Apropos of REM sleep, for instance, research released this month from the University of Zurich reports that increased deep sleep benefits the heart by improving cardiac output and the relaxation of the left ventricle.
Another recent study showed that after six consecutive weeks of shortened sleep, the cells lining the blood vessels are flooded with damaging oxidants.
The “sleep-deprived” cells don’t activate like healthy cells to clear the destructive molecules.
The work was led by Dr. Sanja Jelic, director of Columbia’s Center for Sleep Medicine, who wrote: “Many problems could be solved if people sleep at least seven to eight hours per night.”
Jelic warns, “People who are young and healthy need to know that if they keep getting less sleep than that, they’re aggravating their cardiovascular risk.”
Sleep deprivation affects brain function, particularly higher-level problem-solving and attention to detail.
Dr. Merrill Mitler, a sleep expert and neuroscientist at National Institutes of Health (NIH), writes: “Sleep services all aspects of our body: molecular, energy balance, as well as intellectual function, alertness and mood.”
The NIH maintains that sleep affects nearly everything: growth and stress hormones, immune system, appetite, breathing, blood pressure, and cardiovascular health.
Some scientists are examining sleep issues’ possible role in dementia. The relationship is complicated. Researchers aren’t yet sure whether dementia affects sleep or lack of sleep exacerbates dementia. Both could be true.
The first treatments for improving quality of sleep are straightforward lifestyle changes. A regular sleep routine, good nutrition on a regular schedule, and exercise are all important. So is exposure to bright light in the morning.
Even with good habits, though, sleep can be elusive. Over the years, I have collected insomnia tips that often work for me. Some are part of my regular routine, while others I save for when I need them.
I like to stick with one practice while it works and then move to a different one.
Insomnia Tips
· Shower at night.
· No screens (or at least dark screens only) an hour before bedtime.
· Sleep in a cool room (60-67 degrees) or use a fan.
· Keep clocks hidden.
· Wear socks to bed.
· Picture a simple scene – perhaps your childhood bedroom or sitting in nature.
· Deep breathing: breathe in 4 seconds, hold 4, out 4, hold 4. Repeat.
· Sniff lavender.
· Listen to gentle music.
· Use reverse psychology: try to keep your eyes open.
· Allow your thoughts to flow without judgment, directing them to move gently through without dwelling on them.
· Practice progressive relaxation (tense and then relax muscles sequentially from toes up)
· Self-acupressure between the eyebrows, between the first and second toes, sole of feet, both ears.
· Get up and do something for 10 minutes. Look at the stars. Read a book (not screen) that’s not too engaging, unload the dishwasher, or knit.
Interestingly, I think I’ve found a new insomnia tip. Writing about sleep seems akin to saying the word “yawn.” It’s making me nod off.
I hope this column isn’t doing the same for you, but if so, print it out and place it at your bedside as a sleep aid.
Above all, give sleep a chance.
Karen Telleen-Lawton, Noozhawk Columnist
Karen Telleen-Lawton is an eco-writer, sharing information and insights about economics and ecology, finances and the environment. Having recently retired from financial planning and advising, she spends more time exploring the outdoors — and reading and writing about it. The opinions expressed are her own.