| 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.
|
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!
|
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. |
