As we head into the end of the semester, there are so many factors that can lead to feeling preoccupied-wrapping up all those year-end academic demands, shopping for the holidays, lots of events, and planning time with family and friends. Although much of this is good, it can also lead to stress that can keep us awake at night with a million thoughts about our to-do list. Occasional restless nights are normal, but when it turns into insomnia, it can become a health concern. According to a blog in the American Association for Marriage and Family Therapy, “Insomnia manifests and presents in different ways. People who have insomnia find it difficult to fall asleep, frequently awaken in the middle of the night and have trouble going back to sleep. They also wake up too early in the morning and feel tired when they get up. Daytime fatigue and low energy are commonly experienced, along with a lack of focus, poor memory, and reduced coping skills…According to the Center for Disease Control and Prevention, approximately 50–70 million Americans have sleep-wake disorders….The primary reason for sleep-wake disturbance is stress. However, some physical conditions and medications can interfere with our sleep rhythm. These include conditions such as sleep apnea, overactive thyroid, and gastrointestinal problems like gastroesophageal reflux. Additionally, the sleep-wake cycle is affected by lifestyle choices. A lack of physical activity or excessive substance abuse, for example, will knock our sleep off-kilter. Other factors to consider when it comes to sleep disturbance include shift-work, jet lag, caffeine and alcohol consumption, vitamin D deficiency, and keeping the bedroom temperature too warm at night.“
The following are tips to help with insomnia:
- Develop a routine that promotes healthy sleep habits. The use of "sleep hygiene" techniques can positively impact sleep-wake cycles by shifting any negative patterns that support poor sleep.
- Developing and implementing the practice of self-care positively correlates to better sleep habits. Mindfulness and meditation, for example, are holistic tools that help reduce anxiety and depressive thoughts. Regular exercise, reducing your caffeine intake, staying hydrated, and eating well is essential to overall well-being, which includes meeting our sleep needs.
- Schedule a visit with your primary care physician to rule out any underlying physical causes like sleep apnea.
- Treating insomnia is critical to staying healthy. If you are struggling with sleep, seek professional help. Rest is an integral part of self-regulation, both emotionally and physically. In short, a good night's sleep is a contribution to our happiness bank and well worth the investment.
To read more , please go to:
https://blog.aamft.org/2019/11/understanding-and-treating-insomnia.html
For a list of other self-care options, you can also go to our COE self-care website for resources for faculty, staff, students, and the community at
https://www.csun.edu/eisner-education/self-care/articles-information-self-care
May you all have a good night’s sleep!
Warmly,
Shari