You’ve probably heard reports that most Americans don’t get enough sleep and that we are a sleep-deprived nation. Approximately 50 to 70 million Americans are affected by chronic sleep disorders and intermittent sleep problems. The National Sleep Foundation 2009 Sleep in America poll reports that 20 percent of adults sleep less than six hours per night, and only 28 percent get the recommended eight hours or more per night.
People who do not get enough sleep on a regular basis have an increased susceptibility to chronic conditions such as diabetes, hypertension, and others. Lack of sufficient sleep is also a significant safety issue: the report also shows that 54 percent of adults reported driving while drowsy at least once during the past year. (National Sleep Foundation poll)
Why You Need Sleep?
“Getting enough sleep everyday is as important to your health as eating healthy and being physically active,” says Woodie Kessel, MD, MPH, Assistant Surgeon General, USPHS (ret), who was a member of the 2009 Sleep in America poll. Sleeping is like eating: both are regulated by powerful internal drives, and both are life-sustaining.
Scientists have several theories for why we sleep. One popular one is that sleep is restorative. Sleep provides an opportunity for the body to repair and rejuvenate itself, and this statement is supported by findings that many restorative functions, such as muscle growth, tissue repair, protein synthesis, and growth hormone release, occur mostly or sometimes only during sleep. Lack of sufficient sleep weakens the immune system, opening the door to an untold number of health problems, which can include prostate conditions. Animals deprived of sleep lose all immune function and die in just a few weeks.
When Your Prostate Keeps You Up at Night
If nature calls several times a night and is disturbing your sleep, it’s time to see your doctor, especially if you are experiencing other symptoms such as dribbling, pain when urinating, or a frequent urgency to urinate. These could be indications of a urinary tract infection or a problem with your prostate.
Ten Tips To Better Sleep
(Adapted from National Sleep Foundation)
- Keep a regular sleep/wake schedule. The circadian clock in your brain regulates your sleep/wake cycle and the body’s need to balance the two. When you maintain a regular waking time, it strengthens the circadian function and can help you when it’s time to hit the sack at night. Avoid the temptation to stay in bed beyond your usual rising time unless, well, you have other plans that don’t involve sleep.
- Establish a relaxing bedtime routine. If possible, avoid stress-producing or stimulating activities before bedtime (except sex, which actually helps you sleep due to a “relaxation” effect). If necessary, learn some stress-reducing techniques such as visualization, progressive relaxation, or meditation. Reading before going to sleep can be effective, but avoid bright lights: use just enough light to facilitate your reading. Too much exposure to bright light before bedtime signals the neurons that it’s time to get up, not go to sleep.
- Create a comfortable sleep environment. Too hot, too cold, too much noise, too much light, lumpy pillows: all of these things can make it difficult to fall asleep and stay asleep. If your partner snores, get ear-plugs; if there is light you cannot eliminate, get eye shades or blackout curtains. Comfort extends to your bedclothes as well: PJs or not, whatever works for you. Sheets, blankets, and pillows should be to your liking as well.
- Your sleeping environment is for sleep and sex, not laptops, televisions, and work from the office. If you associate the bedroom with things that can make you anxious or tense, then sleep is harder to achieve.
- Restrict food and beverages before bedtime. Eating or drinking too much before you got to bed can make it harder to get comfortable and to fall asleep. Especially try to restrict fluids to prevent getting up many times during the night. Some people say herbal, non-caffeinated teas are helpful before bedtime, but skip the milk.
- Regular exercise makes it easier to fall asleep and stay asleep, but make sure you’re done with your exercise at least three hours before going to bed.
- Stay away from caffeine before bedtime. Caffeine products, such as coffee, tea, chocolate, and colas, stay in the body for about 3 to 5 hours, but for some people the impact sticks around for up to 12 hours. To be safe, avoid caffeine within 6 to 8 hours before going to bed. This is especially important if the caffeine is in the form of coffee or tea, which has a diuretic effect.
- Nix the nicotine. You may think that cigarette is helping you relax, but nicotine is a stimulant. Another problem with smoking is that smokers experience withdrawal symptoms during the night, which can cause sleep problems. Nicotine is also associated with nightmares and difficulty falling asleep.
- Avoid alcohol close to bedtime. But isn’t alcohol a sedative, so wouldn’t it help? Yes, it is a central nervous system suppressant, but alcohol can disrupt sleep, cause nightmares, and cause a restless night. If you stay with your one to two glasses of wine with dinner, by the time you’re ready for bed the effects should be just about gone.
- Skip the sleeping pills if at all possible. Talk to your doctor before you take any sleep medication, especially if you are taking any other drugs or supplements, as they may interact, or if you have a medical condition. You should never mix alcohol and sleep medication, and if you feel dizzy or sleepy during the day, talk to your doctor immediately about changing your sleep medication or stopping them.
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