by Jeanne Hambleton © 2008
NFA Leader Against Pain-Advocate
Quite apart from the pain and fatigue we endure as fibromites, one of the other biggest problems we have is being sleepless – in Seattle, Singapore or Southend – and missing out on our zzz’s. If you are anything like me, I am often still wide eyed at 4.30am worrying about how few hours sleep I would have if I actually dropped off to sleep immediately.
That is a strange expression, ‘dropping off to sleep’. It sounds as is you are falling off a log. But then some folk sleep like a log… the mind boggles! How does a log sleep?
To be serious, sleep, as we all know, is so very important as this is when our body takes care of the maintenance and repairs. Without proper sleep we are endangering our health.
With this in mind I decided to find help from the National Sleep Foundation – a great website full of helpful advice. I discovered that the sleep environment plays a big part in the ‘getting to sleep’ process.
The NSF article on this subject asks if a dripping tap keeps you awake, or the noise of a fan or a washing machine causes you some disturbance?
Have you tossed and turned because you are too hot, or too cold? What about the barking dog or cat that jumps onto your bed – have they ever disrupted your zzz’s?
Sorry, I must tell you a silly true story. When I was young, single and silly I had a stupid boxer dog who followed me everywhere – even to bed. All I can say is that happiness is sleeping against the wall in a single bed with the dog on the outside edge, Done in reverse as I found to my cost, you might as well sleep in the floor.
But back to business. Most of us recognize that the sleep environment can greatly affect how (and if) we sleep, but are you doing everything you can to make the bedroom a sleep haven? Is it time to make your bedroom more sleep-friendly? Will you try almost anything to make you sleep better? Well please take note about the sleep-stealers.
Noise and Sleep Stealers
Noises at levels as low as 40 decibels or as high as 70 decibels generally keep us awake. That means that a dripping tap can steal your sleep, as well as the next-door neighbor’s blaring stereo. These noises can have as great an impact on your sleep as ‘out-of-the-ordinary noises’. Studies show that sirens and traffic noise from a street can actually become soothing to longtime city dwellers. They would cringe at the thought of sleeping in a quiet desert or mountain climate, just as the absence of the tick, tick, tick of your favorite clock, while you try to sleep at a hotel, can become a sleep stealer.
What to do: Try to block out unwanted sounds with earplugs or use “white noise” such as a fan or an air conditioner. Take your favorite clock with you when you travel in order to recreate familiar sounds that help you sleep (as long as they will not keep your neighbors awake!)
In most cases, temperatures above 75 degrees Fahrenheit and below 54 degrees will disrupt sleep, but even sleep researchers fail to agree on the ideal temperature for sleep. The point at which sleep is interrupted due to temperature or climate conditions varies from person to person and can be affected by bed clothes and bedding materials selected by the sleeper. In general, most sleep scientists believe that a slightly cool room contributes to good sleep. That is because it mimics what happens inside the body. The body’s internal temperature drops during the night to its lowest level. For good sleepers, this occurs about four hours after they begin sleeping.
What to do: In general, sleep scientists recommend keeping your room slightly cool — but achieving the ideal temperature is not always simple. What do you do if you and your partner disagree about room temperature? Turning the thermostat down at night in cold weather saves on fuel bills and sets the stage for sleep. Blankets, comforters or electric blankets can lock in heat without feeling too heavy or confining. Or the heat-seeking partner might dress in warmer bedclothes while the warmer partner might opt not to wear sleep clothes or bed covering. In summer, a room that is too hot can also be disruptive. In fact, research suggests that a hot sleeping environment leads to more wake time and lighter sleep at night with awakenings becoming more frequent. An air conditioner or fan can help, and a humidifier can provide relief if you are suffering from a sore throat or dryness in your nose.
Much of our sleep patterns – feeling sleepy at night and awake during the day – are regulated by light and darkness. Light – strong light, like bright outdoor light (which is brighter than indoor light even on cloudy days) – is the most powerful regulator of our biological clock. The biological clock influences when we feel sleepy and when we feel alert. As a result, finding the balance of light and darkness exposure is important. Bright light helps to keep you awake during the day, but during sleep, bright lights can be disturbing.
What to do: Make sure to expose yourself to enough bright light during the day. Find time for sunlight, or purchase a light box or light visor to supplement your exposure to light. At bedtime, think dark: a dark bedroom contributes to better sleep. Try light-blocking curtains, drapes or an eye mask. If you find yourself waking earlier than you would like, try increasing your exposure to bright light in the evening. It may delay sleep onset but as little as one to two hours of evening bright light exposure may help you sleep longer in the morning. Also, make sure to avoid light if you wake up in the middle of the night to go to the bathroom. Minimize light by using a low illumination night-light.
For the most part, we know people sleep better when horizontal and not cramped by space. Not much research has been done to understand the sleeping surface, but it is clear that it plays a role in getting a good night’s sleep. For example, tossing and turning on a lumpy 20-year-old mattress that does not provide support for your back or neck. This can stop you from getting the sleep you need and make you very sleepy (and stiff) the next day. Mattress experts say that too often consumers believe that ultra-firm mattresses are good for them, but research on patients with back pain found this was not true. A more supple, comforting mattress may lead to better sleep.
Also, know your pillow. Research shows that pillows house thousands of fungal spores, which can trigger allergies and compromise a weak immune system. The research shows that synthetic pillows held a greater amount of bacteria than feather pillows. One study found that synthetic pillows had as much as five times more dust-mite fecal matter than feather pillows. Feather pillows have thick casing to keeps feathers in. So, not only can a pillow affect your posture and quality of sleep, but it can also affect your allergies or asthma and make it very difficult to get a good night’s rest.
What to do: Give yourself enough space to sleep. If you share a bed with a partner, make sure it is large enough to give both of you room to move around. Replace an old mattress with a new one, and choose a pillow and mattress that fits you best (soft, firm, thick, thin?) and will be comfortable throughout the whole night. Consumer Reports recently found that consumers who spent 15 minutes or more testing each mattress at the store were more likely to be happy with their purchase. Also, consider encasing your pillow in a plastic cover under your pillowcase to keep dust-mites from interfering with your sleep and allergy or asthma symptoms.
Bed partners with sleep disorders can negatively impact your sleep. Have you ever been kept awake by your partner’s snoring? Or been jolted out of a sound sleep by your partner’s restless movements? If so, you are not alone. According to NSF’s Sleep in America poll, 67% of respondents reported that their partner snores, 27% said their intimate relationship was affected because they were too sleepy, and 38% said they have had problems in their relationship due to their partner’s sleep disorder.
What to do: Start off by talking to your partner about the problem. If he/she has not sought treatment for a potential sleep disorder, encourage them to see a doctor. Consider earplugs if snoring prevents your sleep. Try to create a sleeping arrangement that is comfortable for both you and your partner. Keep the lines of communication open.
TVs, computers, and work in the bedroom are sleep-stealing culprits. NSF’s Sleep in America poll found that 87% of respondents watched TV within an hour of going to bed at least a few nights a week. Doing work, watching TV and using the computer, both close to bedtime and especially in the bedroom, hinders quality sleep. Violent shows, news reports and stories before bedtime can be agitating. The sleep environment should be used only for sleep and sex.
What to do: Avoid highly engaging activities such as watching dramatic TV or doing work close to bedtime. Keep the TV and computer out of your bedroom! Make your bedroom a place that is focused around sleep.
Three in a bed
Cats and dogs can be cuddly in bed, but they may be interfering with your sleep. Anyone who has slept with another person in their bed knows that sharing a sleeping space can be disruptive, but when your four-legged friend gets added to the mix, it becomes even more complicated! While a pet can make your sleep environment more comfortable, the cat or dog is not mindful of whether it is interfering with your sleep.
What to do: Think about providing your dog or cat with a bed in your bedroom, instead of sharing your bed. Well-rested pet owners will have more energy and love to give to their pets!
My thanks to the National Sleep Foundation and Jessica Steinitz for allowing me to share this information with you. (www.sleepfoundation.org). Sweet dreams but maybe that is another story. Take care and talk again soon. Jeanne