Ten Myths about Healthy Sleep Contents

Transcription

1 Introduction and Overview Its no longer news that we are in the midst of a sleep disorders epidemic. More than three fourths of Americans struggle with sleep issues at least a few nights each week. And the impact of compromised sleep upon our health, welfare and productivity is staggering. Neither is it surprising that we are being inundated with a vast array of sleep solutions in the form of pills and products as well as articles and books. There is a growing sense that if could do the right things, we could right our sleep. Unfortunately, among the avalanche of sleep righting solutions are numerous misunderstandings, misconceptions and outright mistakes --what I am calling sleep myths. This little booklet addresses ten commonly held myths about sleep, sleep disorders and their treatment. It provides a simple description of each myth, a brief discussion of the underlying truth, and suggestions about more effective ways of approaching related sleep concerns. The booklet closes with a discussion of three fundamental misguided assumptions about sleep that undermine our efforts to heal the sleep epidemic. It also provides information about additional resources for understanding and improving one s sleep and dreams. Ten Myths about Healthy Sleep Contents Ten Myths 1. A good sleeper falls asleep in a flash the moment 1 their head hits the pillow. 2. CPAP is the only effective treatment for obstructive 2 sleep apnea. 3. Watching television or reading before bed is never 3 conducive to healthy sleep. 4. Sleeping pills replicate natural sleep, leaving you 4 refreshed and restored in the morning. 5. Waking up in the middle of the night is always a 5 symptom of a sleep disorder. 6. Advancing age inevitably results in retreating sleep When we can t get to sleep, its better to remain in 7 bed and at least get some rest. 8. Dreaming may be interesting, but is not nearly as 8 important as deep sleep. 9. Snoring is normal and essentially harmless The mattress is the most important piece of 10 furniture in the bedroom. Resources 11 About the Author 12 Myth # 1 A good sleeper falls asleep in a flash the moment their head hits the pillow. Routinely falling asleep in a flash is not a sign of being a good sleeper. In fact, it could be a sign of a sleep disorder. It s perfectly normal and natural to take 10, 20 or even 30 minutes to gradually drift off to sleep. Crashing or falling asleep too quickly means that one is excessively

2 sleepy at bedtime. Excessive sleepiness suggests that one has not been obtaining good quality or sufficient sleep. Begin by making healthy sleep a top priority in your life. At bedtime, practice allowing yourself to gradually descend and into sleep. Try visualizing yourself as a passenger on a jetliner on approach to the airport. Let yourself be carried along, remembering that its perfectly safe and natural to encounter a bit of turbulence as we descend toward a soft landing. When it comes to falling asleep, you are the passenger, not the pilot. There s nothing you have to do. Myth # 2 CPAP is the only effective treatment for obstructive sleep apnea. Though it can be challenging, CPAP* is unquestionably a lifesaver for many. And, in addition to weight loss and exercise, there are effective complementary and alternative treatments that work for others. These include positional training, dental devices and learning to play the didgeridoo, a large Australian aboriginal reed instrument that helps tone the upper airway. A Suggestion If you re having trouble tolerating your CPAP and find you resist using it, talk with your sleep specialist about whether alternative strategies might be worth a try. Consider getting a second opinion from a dentist who specializes in sleep apnea. And, if weight is a contributing factor to your apnea, as it commonly is, don t hesitate to get professional help to set up a personal diet and exercise program. *CPAP is a breathing device that provides continuous positive airway pressure to help alleviate apnea. Myth # 3 Watching television or reading before bed is never conducive to healthy sleep. Actually, that depends in large part on what your watching or reading. Nine of the top ten TV shows today are dramas. And 75% of Americans watch or read the news in the hour before bed. Consequently, many struggle with what I call post-dramatic-stress disorder a kind of low grade anxiety that results from excessive exposure to drama before bed. Additionally, conventional TVs and light bulbs emit lots of blue light, which suppresses melatonin and can inhibit sleep. Consider winding down before bed with light-hearted material. Just as drama contributes to keeping us awake, lightheartedness may actually help us let go into sleep. Consider light spiritual material or some humor like an episode of Seinfeld. But, whatever you do, use special low blue light bulbs and glasses that filter out the melatonin suppressing blue light. (See Resources) Myth # 4

3 Sleeping pills replicate natural sleep, leaving you refreshed and restored in the morning. Actually, sleeping pills generally produce a chemical knockout a kind of unconsciousness or artificial sleep. They commonly result in dependence, poor sleep quality, and morning grogginess. Some have been associated with nighttime eating and potentially dangerous automatic behaviors. The bottom line is that sleeping Are not as safe and as effective as their advertisements suggest. There are many alternatives to taking sleeping pills. Healthy sleep Begins with a healthy lifestyle. Cognitive behavioral therapy or CBT Has been shown to be very effective in addressing insomnia. If you must take something to help you sleep from time to time, consider valerian or similar botanicals as well as other natural alternatives like melatonin. If you feel you are dependent on sleeping pills, obtain guidance from a qualified health practitioner about how to withdraw. Myth # 5 Waking up in the middle of the night is always a symptom of a sleep disorder. Many people believe that any wakefulness during the night is a bad thing a sign of insomnia. Consequently, when they awaken they tend to judge themselves and, at times, even curse their awakening. This increases their frustration and inevitably perpetuates wakefulness. Although frequent and extended periods of wakefulness should be addressed, it is actually normal to wake up periodically at night. When you awaken at night, remember that such awakenings may be normal. Even if they are excessive, the first step in healing them is to minimize your psychological reaction to them. Certainly, don t curse at them. Meet them with acceptance and forgiveness. You might even find some peacefulness in being awake. Historical research on sleep suggests that a stretch of wakefulness at night may actually be normal. Myth # 6 Advancing age inevitably results in retreating sleep. Aging is, in fact, associated with increases in sleep problems such as insomnia and sleep apnea. But it is not at all clear if this is the result of getting older or the accumulating burdens of poor lifestyle catching up with us. Medication use, which can contribute to poor sleep, increases with age. Poor sleep is not inevitable with advancing age. Many good sleepers are in their sixties, seventies, eighties and even older. Make good sleep a priority whatever your age. If your sleep has been retreating, get determined to get it back. Talk to your pharmacist about possible sleep disrupting side effects of any medications you take and talk with your doctor about alternatives if necessary. Make sure to keep a regular sleep-wake schedule that is in sync with your community.

4 Myth # 7 When we can t get to sleep, its better to remain in bed and at least get some rest Most people who stay in bed when they can t sleep are not actually getting rest. They are usually anxious, agitated, and tossing and turning in a struggle to get back to sleep. Spending extended periods of time awake in bed in this way is a major perpetuating factor for insomnia. The bed can quickly becomes associated with or conditioned for insomnia and thereby contribute to future sleeplessness. If it feels like its taking more than about 20 minutes* to get to sleep or back to sleep, its best to gently get out of and away from the bed and rest comfortably until you feel sleepy again. Practice meditation, prayer breathing exercises or another relaxation technique in a darkened space. Repeat this procedure until your sleep improves. * These are intuitive minutes. It is not wise to watch the clock at night. Myth # 8 Dreaming may be interesting, but is not nearly as important as deep sleep. Dreaming is as important as deep sleep. It is associated with significant biological, psychological, and spiritual benefits. During dream or REM sleep, our muscles become even more relaxed than in deep sleep. Dreaming appears to be critical in memory formation and emotional healing. Many religious and spiritual traditions see dreams as God s forgotten language. Bring your dreams back into your life. Make sure that you are not inadvertently suppressing dreams with excessive alcohol or medications. Linger in bed for a few moments upon awakening in the morning, allowing dreams images arise. Think about your dreams, write them down and talk about them the way you might other interesting daily experiences. Myth # 9 Snoring is normal and essentially harmless. Although snoring is quite common, it certainly not always innocuous. Snoring appears to be an early sign of an underlying inflammatory process and may be associated with increased risk for obesity, sleep disorders and other illness. And snoring is a common and chronic source of disrupted sleep for bed partners. If overweight, losing weight can decrease the intensity and frequency of snoring. Many people who snore find it helpful to learn to sleep on their sides. Some believe that toning the muscles of the upper airway with singing or learning to play the didgeridoo can also be very helpful. Avoiding alcohol, which exacerbates snoring, is also a good idea.

5 Myth # 10 The mattress is the most important piece of furniture in the bedroom. As important as the mattress is to sleep, our nightstand may be more revealing about our sleep patterns and problems. If sleep is an overnight get-away, then the nightstand is the bag we carry on this journey. Carrying items that support an easy excursion into sleep are ideal. Unfortunately, much of what we pack onto our nightstands tethers us to the waking world and interferes with healthy sleep. Take a closer look at what s on your nightstand. Do these things encourage a natural surrender to sleep or keep you tied to the world of waking. Things that tether you to waking such as clocks, lamps, radios, computers and telephones, as well as energy spiking foods, substances and information have no place on an overnight sleep retreat. Resources 1. About Sleep and Dreams: An exceptional resource for sleep information, goods and services. 2. Healing Night: The Science and Spirit of Sleeping, Dreaming & Awakening 3. Healthy Sleep: Dr. Naiman and dr. Andrew Weil on healing sleep. 4. The Deep Green Sleep Newsletter: free sign-up at DrNaiman.com 11 In a culture in which sleep disorders are epidemic, Healing Night is truly soothing medicine that is as healing and welcome as a good night s sleep. I highly recommend this enchanting work. -- Christiane Northrup, MD On double CD audio book, two mind-body experts present an innovative sleephealth program for body, mind, and spirit. Dr. Rubin Naiman s complimentary monthly enewsletter offers a truly fresh and innovative look at sleep and dreams and their very real impact on our About the Author Rubin Naiman, PhD is clinical assistant professor of medicine and the sleep specialist at the University of Arizona's Center for Integrative Medicine, directed by Dr. Andrew Weil. He is also director of Circadian Health Associates, an organization dedicated to providing information, goods and services related to sleep health. For more than a dozen years, Dr. Naiman served as the sleep and dream specialist at Canyon Ranch and Miraval Resorts. Dr. Naiman s approach to sleep and dreams integrates conventional scientific and medical perspectives with depth psychology and spiritual views. Dr. Naiman is the author of a number of groundbreaking works on sleep, including Healing Night, The Sleep Advisor, and, with Dr. Andrew Weil, Healthy Sleep. 12