Publix GreenWise Market Magazine - February 2007
The ABCs of getting more ZZZs
A few simple lifestyle changes may help you get the rest your body needs.
 For Mary Horneck, the key to a good night's sleep is a good day's workout. "I've found that morning exercise is what helps most with my insomnia," says the technical writer from Huntsville, Alabama.
Every morning, Mary does 30 to 45 minutes of calisthenics and Pilates. "If I can also fit in a 30-minute walk with the dog in the early evening, that's even better," she says. "Then I try to go to bed when I feel myself hit the physically tired point later in the night. If I push on through the tiredness, I know I'm going to have trouble shutting down at bedtime."
Up to 70 million people in the United States experience sleep problems; half of them have chronic problems, according to the National Institutes of Health. The consequences go far beyond a little yawning or crankiness the next day. It's estimated that sleep problems may account for $16 billion in health care expenses each year as well as a staggering $50 billion in lost productivity at work.
If you're among the legions that have trouble falling asleep or staying that way, you don't have to endure sleepless nights. Like Mary, you may find that simple lifestyle changes are enough to make the difference between lying awake and nodding off.
SLEEP FOR YOUR HEALTH
Most people equate sleep with rest, but that's only half the story. Your body rests while you snooze, but your brain is still working. Research has shown that sleep improves learning and memory, perhaps by allowing new brain pathways to form or strengthen.
At the same time, sleep gives your hardworking cardiovascular system a much-needed break, reducing your heart rate and blood pressure by about 10 percent. Sleep also triggers the release of hormones that curb appetite, boost muscle mass, promote fertility, and help fight infection. "Sleep is just as important as diet and exercise to a good quality of life," says Morris Bird, M.D., medical director of Florida Hospital Center for Sleep Disorders.
|
 |
| On the flip side, lack of sleep can contribute to medical problems. If your blood pressure doesn't dip during sleep, you're at greater risk for chest pain, irregular heartbeat, and heart attacks. Research has shown that the less people sleep, the more likely they are to be overweight because sleep is a powerful regulator of appetite and metabolism. Insufficient sleep may play a role in diabetes by impairing the body's ability to use insulin, and chronically sleep-deprived people are at increased risk of depression.
TOSSING AND TURNING
Some common disorders that keep people awake at night include:
Insomnia. This refers to inadequate sleep caused by difficulty falling or staying asleep, waking too early, or getting unrefreshing sleep. "It's caused by what we take to bed with us," says Dr. Bird. Temporary insomnia may result from stress, while long-lasting problems are often caused by illness, depression, medication, alcohol, caffeine, too much activity right before bedtime, or an irregular schedule. Some people have what's known as primary chronic insomnia; their bodies stay revved up. They may have a higher body temperature, a faster heart rate, and different brain wave patterns during sleep. Chronic insomnia is especially prevalent in women and older adults.
Sleep apnea. People with this potentially serious condition experience repeated brief interruptions in breathing during sleep. The soft tissue at the back of the throat temporarily collapses, blocking the airway for 10 to 20 seconds or more. These repeated brief halts in breathing don't awaken people fully, but they do keep them from getting enough deep sleep. Symptoms include loud snoring and daytime sleepiness. Check with your physician if you suspect you may have sleep apnea. Untreated, it can lead to high blood pressure, heart attacks, or strokes. Self-help measures include losing excess weight, avoiding alcohol, and sleeping on your side or stomach, instead of your back.
Restless legs syndrome. This unpleasant prickling or tingling in the legs interferes with sleep and is experienced by about 5 to 15 percent of Americans. It can be relieved by stretching, moving, or massaging the legs.
Parasomnias. This disorder involves problems with either partial waking or transitions between sleep states. Examples include sleepwalking, sleep talking, and night terrors. A word of caution: Many sleep problems can be solved with self-help measures, but others need medical treatment. Talk to your doctor if problems persist after you've tried the lifestyle changes suggested below.
|
|
GOOD NIGHT, SLEEP TIGHT
For a better sleep, forget the clock. "Go to bed when you feel like you're actually ready to fall asleep," says Dr. Bird. If you don't drift off within half an hour, leave the bedroom and do something relaxing elsewhere. When it's time to wake up in the morning, though, Dr. Bird advises going by the clock. Set an alarm and rise at the same time every day, even on weekends.
Watch what you eat and drink before bedtime. Caffeine can take up to eight hours to wear off, so you may still feel an afternoon cup of coffee at bedtime. Nicotine is another stimulant that can keep you from sound sleep. And while alcohol may make you drowsy at first, it interferes with deep sleep and may wake you up in the middle of the night. A light bedtime snack is OK, but eating a late big meal might cause bedtime indigestion. In addition, drinking lots of fluids might have you running to the bathroom all night long.
Allow time to unwind before going to bed. Choose quiet activities, such as reading or listening to music. Try a warm bath, which temporarily raises your body temperature. The subsequent drop in temperature when you get out of the bath may make you drowsy. Make sure your bedroom is dark, quiet, and comfortable.
Don't forget Mary Horneck's favorite sleep aid: exercise. Regular exercise during the day promotes better sleep at night. Just be sure to schedule your workouts no later than three hours before bedtime. Sweet dreams!
LEARN MORE: Visit the National Sleep Foundation's website at www.sleepfoundation.org.
|
|
Melatonin: Nature's Sleep Aid
Melatonin is a hormone secreted by the brain's pineal gland. Your natural melatonin helps regulate sleep cycles, letting the body know when it's time to go to sleep or wake up. Many people take melatonin supplements for sleep problems, but up until now, there was no clear scientific evidence that the supplements work.
A carefully designed study published in the May 2006 issue of the journal Sleep has found that melatonin does indeed work, but with a catch: At least for the healthy young adults in this study, it was only effective during the times of day when the brain's internal clock was not already releasing its own supply of melatonin. The bottom line: Melatonin supplements may not be the answer for everyone, but this study suggests that they might be helpful for workers on the night shift and for travelers with jet lag.
|
|
 Best Bedtime Snacks
If you decide on a light bedtime snack, dietitians suggest choosing high-quality carbohydrates with a little protein. The key is an amino acid called tryptophan, which triggers the production and release of serotonin, a brain chemical that promotes drowsiness. Protein contains tryptophan, but it also contains other amino acids that may compete with the tryptophan and reduce its impact if you eat too much of the protein. On the other hand, carbohydrates increase the ratio of tryptophan to other amino acids in the blood, maximizing its effect. Healthful examples of high-carb, low-protein snacks include:
- a half-cup of whole grain cereal with Publix GreenWise Market All Natural nonfat milk
- a few whole wheat crackers with a small slice of organicc cheese
- organic apple slices spread with a dab of natural peanut butter
- a rice cake topped with a thin slice of turkey
- a small handful of homemade snack mix containing dry whole grain cereal, raisins, and nuts
|
|
|
