Sleep Disorders Archives - Fuller Life Family Therapy Institute

Archive for Sleep Disorders

What Your Sleep Patterns Are Really Telling You

March 11, 2015

We, as a culture, are sleep-deprived. Among the many dangers of being starved for sleep is that we mask our sleeping woes and fool ourselves into thinking we aren’t tired. We need an intervention!

The National Sleep Foundation (NSF) released a poll in 2011 showing a number of alarming statistics.

43% of Americans (ages 13-64) report rarely sleeping well on a weeknight.
60% of Americans report experiencing a sleep disorder most nights (if not every night).
Roughly two thirds of American’s report not having their sleep needs met.
95% of those surveyed report using interactive technology* in the hour prior to sleep.

[* This study distinguishes between passive technology (television, music, etc.) and interactive technology (cell phones, video games and internet surfing). As one would imagine, interactive technology poses a greater threat to your mind and body winding down before bed.]

So what is happening to us? The evidence that supports the strong connection between nighttime screen time and sleep dysfunction is ongoing. By now, we’ve likely all heard about the effect artificial light exposure has on our sleep. Let’s review, just for fun: The more artificial light we take in closer to bedtime, the more our body suppresses the release of the sleep-promoting hormone melatonin. According to Dr. Charles Czeisler, this “…enhances our alertness and shifts circadian rhythms to a later hour—making it more difficult to fall asleep.” But is the issue really just about screen time at night? Or can we honestly consider some deeper, lifestyle changes we may need to make?

Common Root Causes

If we think about the act of falling asleep, it comes down to control. The phrase “fall asleep” indicates that we must let go of anything we are holding onto and fall into our sleep. Yet, as our culture asks that we gain more and more control over our existence, the act of falling asleep begins to run counter to our changing instincts. Feeling as though we have no control over sleep may breed anxiety and tension, which only takes us further away from our much-needed rest. The sheer pace of our lives can also feed the issue of sleep-deprivation. Rather than strike a healthy work-life balance, we strive to be on top professionally. This eventually leads to hyperactivity and spinning wheels. The unfortunate result of our busyness is that we train our brain and body to move faster and faster. At night, when we finally slow down, we are left with a dizzying merry-go-round of blurred thoughts and feelings. Lastly, we mustn’t discount what troubled sleep might be telling us about our emotional state. Insomnia is increasingly linked to a number of that go untreated if we aren’t dealing with them. There are a number of other possible root causes that we can only discover if we take the time to explore ourselves.

What To Do

Slow down. Create time in your day for slowing down, processing and connecting to yourself on a deeper level. This can be done through breath work, meditation and mindfulness. Though some of our days are more demanding than others, treat this as a priority and make it happen.
Practice letting go. If healthy sleep is about control, we need to become good at surrendering. This can be done through a mantra that adjusts your frame of mind throughout the day (“I am not in control and I am okay”). When we encounter a situation that causes us tension, we can use those moments as opportunities to practice letting go of control.
Make lifestyle changes. The strategy for improving our sleep is less about quick fixes and more about lifestyle changes. Though technology can be helpful (sleep-tracking apps, Fitbit, etc.), it can also feed the problem. The best solution may be to make small, simple changes to your routine that allow your body to find health naturally. Eating a balanced diet, staying hydrated and getting sufficient exercise are obvious factors in getting good sleep. Finally, you can engage in some simple rituals before bed to help you prepare for sleep.
Reach out. If, in your self-exploration, you discover that the root causes are a little daunting – be sure to reach for help. Help should be sought for issues such as anxiety, depression, addiction, trauma and persistent relational conflict. A good guiding principle: If you feel you want help, just ask.

Good luck in the journey!

Lesley Anne Mendonça

M.A., LMFT-Associate, LPC-Intern

Supervised by Dr. Amy Fuller, LMFT-S, LPC-S

Categories : Mental Health, Self-Care Practices, Sleep Disorders, Sticky

Tags : insomnia, sleep, sleeping disorders, technology, work-life balance

Healing Practices: Permission to Sleep

Posted by JenniferChristian on

May 21, 2013

This is our fourth post in a series where we explore daily practices that nurture and encourage healing. Our last post discussed creating balance between relationships and digital technologies. This post explores the benefits of sleep and useful tools that help us relax and get the most out of our sleep.

Out of Gas

Many of us realize the importance of maintenance and how it relates directly to an automobile’s performance. When we fill the gas tank and manage the oil level, we know our car will run at its best. When we push our car past how much gas it will hold, or if we neglect to change the oil, the car will not go. So if the car runs out of gas, what would be the most helpful thing to do? One option is to yell at it, but would that get us to our destination? Instead, we maintain our car so we can go where we want to go.

Our bodies are no different. If we want to be effective in our relationships, work, and other pursuits, we need to have a full tank. In our culture, when we “run out of gas,” we often use over-the-counter drugs or herbs to push ourselves to keep going beyond fatigue. Our tanks may be “on empty,” but it is hard to stop. Some of us may even yell at ourselves to keep going.

But unlike cars, our bodies are not machines. We have limitations. When we identify our limitations, we can learn to respond to ourselves with kindness. As we treat ourselves with compassion and give ourselves permission to rest, we can meet the world and all its challenges with a fuller tank.

Caregivers and Parents

It is important to note how challenging it is to find time for rest as caregivers and parents. The needs of young children and those we care for often go beyond our ability to catch up on our rest. Fatigue can lead to tension and strain in a marriage. Fatigue often results in shorter tempers with children. As important as identifying our own “empty tank,” it is helpful to notice signs of fatigue in our relationship partners, and allow our loved ones and friends time to rest and refuel. When we cultivate these acts of grace in our families, we create space to respond to one another from a fuller tank that has more space for patience and compassion for ourself and others.

Nap Time

Setting aside time to rest yields great benefits. When we take a time-out, naps can be a great source of rest that helps fuel the body for the second half of the day. According the the National Sleep Foundation:

Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%. Napping has psychological benefits. A nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation.

Preparation for Sleep

Many find it challenging to fall asleep at bedtime. Creating a pre-sleep routine can aid in a more restful experience. To begin, it is helpful to set aside digital devices about an hour before bedtime. Our brains confuse the light emanating from our computers and phones with sunlight. This inhibits the release of melatonin, the chemical that kicks off the sleep cycle. When we turn off our devices, our bodies can more easily shift into a resting mode.

It may be helpful to include some calming exercises into a pre-sleep routine:

Our body craves routine and likes to know what’s coming. By creating a pre-sleep ritual, you are establishing a clear association between certain activities and sleep. For instance, if you read before heading to bed, your body knows that reading at night signals sleep time. If you take a warm bath before bed every night, your body recognizes that it’s time to slow down and relax. Other helpful activities can be listening to calming music, stretching, or doing relaxation exercises. If you are watching TV before bed, make sure it’s at least a relaxing program, and not something like the news. (Margarita Tartakovsky, 12 Ways to Shut Off Your Brain Before Bedtime)

The following videos are examples of different approaches that calm the mind, reduce stress, clear tension, and release emotional energy. Everyone is different, so it is helpful to experiment in order to find the best personal fit. As we create space to relax, we set up the potential for a deeper, more restful sleep.

Try some of these. Do not underestimate the importance of sleep when it comes to your well-being. Proper rest can be a gift we give ourselves every day, a gift of compassion that not only benefits us, but everyone around us.

Mindfulness Body Scan