Insomnia Treatment: As I emphatically stated in the previous blog…”Your mental and physical health is directly tied to how well you are sleeping. How you are sleeping is also an important indicator of how well you are living.” So this post will focus on some aspects of lifestyle that can positively impact sleep. The idea here being is that if your life is in a reasonable balance, all things being equal, you should be able to sleep. Thus, don’t regard sleep difficulties as an issue in isolation from other aspects of your life. Sleep can be regarded as a very sensitive barometer of how you are living. Bill Maher, the political comedian/satirist, once exclaimed, “Rather than asking for the pretty purple pill (referring to the Nexxium commercial for reflux), ask your doctor if getting off your fat ass and exercising is right for you!” So, while we all want a fast cure, the real fix is taking some personal responsibility for our lifestyle choices. Twenty five percent of Americans take some kind of sleep medication every year!!
I – Stress is a primary issue that can impact our sleep. Sleep is affected by the net arousal balance within our central and peripheral nervous system. So if your your sympathetic nervous (the accelerator pedal of the peripheral nervous system) system is in overdrive, chances are your sleep will be negatively impacted. It may be difficult to slow the cascade of thoughts or your body may be unable to get comfortable and relax. Its hard to sleep if your system is in “yellow alert”. In the future, I will post more comprehensive blogs about stress management, but for now, I might suggest that you learn to identify and label the perceived sources of threat that are impacting you. So, for example, if you are worried about work and your asshole boss, rather than focus on what a “dick” he is, try to switch your focus to the feelings it elicits in you. Mindfully label and watch these feelings. Do not try to control these feelings…rather, embrace them. You can use mindfulness techniques from previous blogs such as Emotional Surfing https://blackturtlebooks.com/integrative-mindful-exposure-emotional-surfing/ Parade Metaphor and the https://blackturtlebooks.com/mindfulness-exercise-the-parade-metaphor/ to help guide such emotional mindfulness practices. The stress in life is often produced by the emotional feelings that have not been properly digested or properly acknowledged. Often these current feelings connect to more historical feelings, conflicts an issues that also have not been addressed. So for example, issues with your boss may serve to reactivate issues historical issues with a parent.
II – Writing is an extremely useful vehicle for giving expression to feelings such that these feelings have to continue to drive our nervous system. recent research shows how powerfully emotional writing can favorably impact not only our arousal systems but even our immune system! I will post more on the power of writing but for now, consider keeping a journal or diary. This is best handwritten to more fully connect to your emotional brain. Write about whatever is on your mind regarding current or historical issues. Don’t worry about how it sounds or looks. Write from your heart, not your head. research shows that even 10-20 min. of writing per day can have very significant impacts. Check out this book which is based on terrific empirical research: James Pennebaker: “Writing To Heal”.
III – Relax: It is of critical important to learn to balance your nervous system through some form of regular relaxation or meditation practice. Buckets of research shows the favorable impacts of regular practice on all manners of mental and physical health. Relaxation and meditation serve to balance arousal systems within the nervous system and enhance regulation at various levels of our nervous system. I often recommend the following to my patients: http://www.amazon.com/Letting-Go-Stress-Steven-Halpern/dp/B00009N1WZ/ref=pd_sim_sbs_b_1and this: Herbert Benson, MD; The Relaxation Response. This is a terrific secular introduction to meditation practice.
IV – Exercise! research shows that people who engage in regular exercise of at least three times a week of twenty minutes or more fall asleep quicker and stay asleep longer. Exercise can include walking, jogging, swimming, resistance training etc. Anything that elevates heart rate for consecutive periods will suffice.
V – Poor nutrition and obesity are related to sleep difficulties. Diets rich in saturated fats, simple carbohydrates, caffeine, and insufficient or poor quality protein can contribute to metabolic syndrome, anxiety, depression, obesity, and diminished production of the neurochemicals important for sleep. Obesity greatly increases risk of apnea. We are what we eat. Diets rich in colorful fruits and vegetables, monounsaturated fatty acids (MUFAs), fiber, good quality protein, quality complex carbohydrates can enhance overall health and sleep.
VI _ Social support – Research is starting to indicate that those with good social support systems are less likely to experience sleep issues. So get out, hang out with friends, family, colleagues and have a laugh. Loneliness impacts many aspects of health. Investigate social groups in your area whether it be through religious institutions, hobbies, interests, etc. Don’t rely on virtual on-line relationships. It is not the same as actual connection.
Next blog post: Sleep hygiene
Please add your own thoughts, comments, questions, disagreements and whimsical limericks:)
