Sleep
Savvy TIPS
By Natasha Kubis
A
s a chronic sufferer of insomnia, I have great empathy for my clients who struggle to get a decent night’s sleep. There have been too many evenings when I lay awake with a busy mind, pondering a vast array of thoughts, ranging from the meaning of life to the meaningless details of life. Articles about the detrimental effects of sleep deprivation only serve to create more anxiety around bedtime, as do phone apps that measure sleep quality and how little I actually rest. I am already aware that I am not a solid sleeper and I know how bad it is for my health! So what is the solution?
addressing insomnia. To effectively treat insomnia it is important to determine its root cause and that means deciphering between primary insomnia and secondary insomnia. Often, insomnia is a symptom of an underlying issue (secondary insomnia) and those issues need to be addressed first for best results. You can make healthy changes to your sleep routine and try every natural sleep aid in the pharmacy, but it will not make a difference if there are other medical conditions preventing restorative sleep.
Around one in three people have at least mild insomnia. It is no surprise that it affects women more often than men. Most of us ladies have an outstanding ability to worry about everyone and everything, especially at night. In yoga we call this “monkey brain,” or the inability to quiet the mind. For inadequate sleepers, it is imperative to find lifestyle tools that yield sustainable rest habits.
•H ormone imbalances: menopause, hot flashes, perimenopause, and pregnancy.
A common mistake people make is that they often take a one-size-fits-all approach when
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acid reflux, and food allergies. • Other sleep disorders: restless leg syndrome (RLS), obstructive sleep apnea, and narcolepsy. • Thyroid disorders: hyperthyroidism, and hypothyroidism. • Other diseases: obesity, Alzheimer's, Parkinson's, hypertension, and diabetes. • Side effects from medications: beta blockers, certain antidepressants, decongestants, and stimulants.
•P sychiatric disorders: depression, anxiety, and brain injury.
If your sleep problem includes difficulty falling asleep, staying asleep, or waking too early, and is not a result of another medical condition, it is primary insomnia. Primary insomnia is not related to an underlying medical condition and is often the result of bad sleep habits that can begin in youth.
•P ain issues: from an injury, physical exercise, arthritis, and headache.
Some common factors that can impact sleep negatively are:
Medical conditions and factors that can cause secondary insomnia are:
•B reathing issues: asthma, chronic obstructive pulmonary disorder (COPD), and heart disease. •D igestive disorders: gastroesophageal reflux disease (GERD), heartburn,
• Electronics: Avoid them at least 30 minutes before bedtime and in the middle of the night if nocturnal awakenings occur. The blue light emitted from comput-
