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Disclaimer - The articles and columns on this website are not meant as substitutes for one-on-one
psychotherapy with a licensed professional. If you feel you have issues that need to be addressed professionally, please
consult a licensed psychotherapist in your area. This article/column may have first appeared in the Del Mar Times.
Ask Dr. Ceren: Sleepless In Del Mar
After September 11th, reports of insomnia have increased. This was particularly evident from those with New York connections. The traumatic, tragic event caused feelings of vulnerability to surface and resulted in difficulty falling and staying asleep through the night.
When in crisis, excited or stimulated, you may have a hard time with sleep, but as the situation changes, falling asleep at bedtime should prove easier.
Many who don't get their customary forty winks may resort to prescription and over-the-counter aids. The pills may provide temporary relief. However, sleeping pills lose their effectiveness after 3-14 days of continued use as noted in warnings issued by the FDA. Various stages of the sleep cycle are biologically and psychologically essential, and sleeping pills interfere with these stages. Without customary sleep, a person may become irritable, depressed, hostile and anxious.
When falling asleep is difficult, or awakening early has become a new pattern, it is necessary to evaluate what is going on physically and emotionally. First, make sure there are no organic problems. Next, examine your lifestyle including diet, exercise, stress, daytime naps, irregular bedtimes, changes in work schedule, overdose of caffeine or other stimulants or abuse of drugs or alcohol. You may find a lifestyle change will affect your sleep.
The biggest problem the insomniac has at bedtime is the fear of not falling asleep. The more one worries over this, the more difficult it is to slumber.
Some people feel they should get more sleep than they do when actually they are getting what their body needs. Not everyone needs 8 hours of sleep. Sleep needs vary from 5-10 hours. Older folks seem to require even less. Some people feel refreshed after only 3 hours of sleep.
There appears to be a type of insomnia in which people believe they were not sleeping when they were. This may be because periods of light sleeping and wakefullness are fused. Have you ever awakened a snoring person who denied having been asleep?
Early morning awakening may be a symptom of depression. If this is chronic, consultation with a mental health specialist is recommended. If appetite and sleep patterns have changed, one should seek professional consultation.
Some simple solutions:
Since individuals vary in their biological rhythms, try to sleep at a different time than customary. Experiment with your bedtime schedule.
An old recipe that works for the lactose tolerant may be a warm glass of milk. If you are taking calcium-magnesium supplements, try taking your last dose at bedtime.
Be sure to exercise at least a half hour during the day, never near bedtime.
You may find reading an annual report, or watching a dull TV show will help you to drift off.
My favorite prescription for sleep preparation is fantasy. When you are relaxed and comfortable in a quiet, darkened place, take several slow, deep breaths and imagine a tranquil scene where everything you want is available to you. In your special place, peace and contentment are yours, and soon, you should be on your way to . . . sweet dreams.
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