By D. S. Mitchell
PJ’s And A Pillow
Are you having problems sleeping? Well you are not alone. Thirty per cent of the general population complains of regular sleep disruption. Insomnia saps energy and affects mood. Sleeplessness can put your health and work performance at risk. Common symptoms include difficulty falling asleep, waking up during the night, waking up too early, daytime tiredness, difficulty focusing, irritability, depression and anxiety. Sleep, seems like such a normal thing. You put on your PJ’s, hop in bed, and off to na-na land you go. However, for many people, sleep is as elusive as a hole-in-one. Poor or inadequate sleep is the cause of a long list of health conditions, including diabetes, heart disease and obesity. Simple adjustment in lifestyle and routine can often be helpful.
Obviously a cup of coffee as a late afternoon pick-up may cause insomnia later that night. Everyone metabolizes caffeine at a different rate, so the cut off time for caffeine ingestion is different for each person. Often it isn’t a cup of coffee, but other caffeine laden products we don’t even think about when we eat or drink them. Examples; iced tea, chocolate, hot cocoa, yogurt, headache remedies, ice cream and breakfast cereals. If you are having trouble sleeping, cut out coffee after lunch. But, don’t stop there; read labels and eliminate those items that contain caffeine.
Seniors often experience increased insomnia. After retirement schedules often go out the window. Often seniors feel schedules are a thing they left behind when they took that gold watch. It may seem as if bed time or wake up time is no longer important, since there is no job to go to. But in fact, schedules are important whether you are old or young. It is important to promote as regular a schedule as possible, even on weekends. These times affect the release of melatonin. Melatonin is a hormone that regulates the sleep–wake cycle. Typically, melatonin levels start to rise in the mid-to-late evening, after the sun has set. They stay elevated for most of the night while you’re in the dark. Then, they drop in the early morning as the sun rises, causing you to wake up.