In reality, going to bed is the best me-time we can have.


~Cindy Davies


CHASING ZZZZZs T


How to Put Insomnia to Rest by Marlaina Donato


ossing and turning most of the night while obsessing about the need for sleep is a torture we all


go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 mil- lion adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. Te causes are multi-faceted: stress,


pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unre- solved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. Te effects are profound. Compro-


18


mised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immu- nity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with de- pression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream. However, a number of natural and holistic approaches can provide lasting Hudson County


18 NA Edition/Location


results without undesirable side effects. Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.


Body and Mind, a Tangled Web Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbal- ance that needs to be addressed. So, if we’re masking the problem with medi- cation, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TeSleepExpert.com. “Insomnia is a com- plex issue that has psychological com- ponents, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.” Te intricate connection between


emotion and sleep-robbing stress hor- mones explains why insomniacs are oſten


NAHudson.com website address


caught in an undertow of racing thoughts and preoccupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. Tis produces stress hormones and can prevent the natural process of sleep from occur- ring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds. Cindy Davies, owner of the Holistic


Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our abil- ity to sleep restfully or restoratively.”


Resetting Inherent Rhythms Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature. Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at


Ljupco Smokovski/Shutterstock.com


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40