| Sleep Well?
By Joyce Abel
- Do you usually get a good night's sleep?
- Do you wake rested in the morning?
- Do you really know how you sleep?
Adequate sleep is vital to well-being. If you are
dealing with illness or emotional issues, good sleep
is important to the healing process. But what is good
sleep?
Our brain needs energy to do its work, just like our
muscles do. To get energy, the brain converts sugars
into ATP. Without ATP our brains cannot think, any more
than a light bulb can work without electricity. When
our brain burns ATP, it releases adenosine. A buildup
of adenosine causes sleepiness. This is an important
safety mechanism because only during sleep can our brain
make more ATP and clear out adenosine.
Sleep deprivation leaves the brain with very little
energy and too much adenosine. Hence the saying, "running
on empty," is physiologically accurate. People
need from 6 to 10 hours of sleep a night on a regular
basis. If they do not get this, the result feels a lot
like depression. People with a chronic illness are particularly
vulnerable to the impact of too little sleep.
Scientists have determined that sleep deprivation
also plays havoc with critical hormones like cortisol
and prolactin. Cortisol has a major impact on how we
feel, how we process thoughts and how we balance information
with emotions. People who are depressed often have abnormally
high levels of cortisol. Prolactin oversees our immune
system. When we have too little sleep, we have too little
prolactin, and too few natural killer cells. We become
more prone to infections. |
Fatigue
Fatigue is not sleepiness. It is a common and poorly
understood problem for people with chronic illnesses.
In an interview-based study, people with Multiple Sclerosis
described their fatigue as: ever-present, pervasive,
suffocating, paralyzing, and as an overwhelming undertow
that sucks them out into dark waters. Then they were
asked to identify what causes their fatigue. They named
physical exertion, failure to eat three meals a day,
inadequate sleep, heat, humidity, cold, and psychological
conflict caused by family, work, and other emotionally
laden problems.
Finally, they were asked to describe the strategies
they used to minimize fatigue. These included: do less,
get help from others, break a complex task down into
components and do one part at a time, take naps, and
"throw a few exercises into one's daily activity
rather than establishing a formal exercise program."
It is sad that the strategy they said brought the
greatest relief from the emotional and physical burdens
of their fatigue was also the one they had the most
difficulty with: asking friends and family for help
with routine tasks. A practical way to solve this problem
might be to make a list of people you feel comfortable
asking for help with a specific task like grocery shopping
once a month, and then set up a schedule of several
people who could help you occasionally.
Fatigue is the symptom most commonly confused with
depression. And like depression it robs us of the ability
to participate and enjoy all aspects of our lives.
Joyce Abel is a Certified Adult Nurse
Practitioner and Licensed Independent Clinical Social
Worker. She can be reached at 612.932.2925.
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Trouble Sleeping?
Ask the Pharmacist
By Doug White, Pharmacist
 The
Mayo Clinic in Rochester, Minn., defines an adequate
amount of sleep as whatever leads to daytime alertness
and a feeling of well-being. Research shows that
a majority of adults need eight hours of sleep each
night. Some people need 9 to 10 hours to feel fully
rested and others may feel refreshed after seven or
less.
Sleep is necessary and is a vital biological function.
Sleep deprivation can lead to impaired performance,
irritability, lack of concentration, and daytime drowsiness.
A lack of sleep can also weaken the body's immune system,
and therefore make you more prone to infection.
Sleep is not a waste of time. The longer a person
stays awake, the more sleep they need. Sleep enables
the body and mind to rejuvenate, re-energize, and restore.
As a person sleeps, his brain performs daily functions
like organizing long-term memory, integrating new information,
and repairing and renewing brain tissue. If a person
continues to be sleep deprived, they not only become
a hazard to themselves, but to others, especially if
an exact task needs to be performed or driving is involved!
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Remedies
Having trouble sleeping? Many times, the condition
will correct itself with time. If, however, you feel
that you need help during this time, there are some
options available. First of all, do not share medications
with friends or relatives. Over-the-counter remedies
are available such as Sominex, Unisom
and store brand health aids. These contain antihistamines,
which cause drowsiness, therefore will help you fall
asleep. One of the problems is that the drowsiness usually
lasts 6 to 8 hours. This can be a problem if you wake
up earlier and need to be fully alert. Herbal products
like valerian root and kava are used for a natural sleep.
They appear to be safe and have less after affects.
In some severe cases, your healthcare provider can
prescribe a sleeping aid. The prescription aids are
usually tranquilers, and again remember they usually
last 6 to 8 hours as well.
Remember mom saying, "how about a warm glass
of milk at bedtime?" There is a lot of truth to
that, because milk contains a natural relaxant called
tryptophan.
Editor's note: Mr. White said turkey
also has tryptophan and that's why you feel like sleeping
after a turkey dinner.
So, try to relax naturally. If you can't then ask your
pharmacist which product would be right for you. Be
sure to tell your pharmacist of any medical conditions
or medications you are on. This will help your pharmacist
in making a suggestion for you.
Editor's note: Some people say they feel like they have
a hangover after taking some over-the-counter or prescription
sleep products.
Editor's note: Some people say they
take a warm bath or have a cup of tea, such as chamomile,
to help them sleep.
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