Do Sleepless Nights Ruin Your Day?

There are as many reasons for insomnia as there are Americans who suffer from it.

Some awaken with heartburn, back pain or arthritis pain. Others are overwhelmed by stress, depression or anxiety. Still others must deal with sleep apnea or other sleep disorders.

Although sleep experts recommend that adults get at least eight hours of sleep, a 2000 poll revealed that one third of Americans were getting only six-and-a-half or fewer hours nightly. Two thirds of those polled said that sleepiness interfered with their concentration at work and more than half reported driving while drowsy. As a result, sleep deprivation has become not just a health issue, but a safety issue as well, causing accidents on the road and in the workplace.

Drowsy drivers

The National Highway Traffic Safety Administration (NHTSA) estimates that at least 100,000 police-reported crashes are the direct result of driver fatigue each year. Sleepiness and fatigue can cause impaired reaction time, poor judgment, decreased performance and aggressive behaviors while driving.

Signs of driver fatigue

If you find yourself on the road and drowsy, pull over and rest, especially if you experience any of the following signs:

• Difficulty focusing, frequent blinking, heavy eyelids.
• Daydreaming, disconnected thoughts.
• Trouble remembering the last few miles driven; missing an exit.
• Yawning, rubbing your eyes.
• Trouble keeping your head up.
• Drifting from your lane, tailgating, hitting a rumble strip.

Change your routine

If difficulty sleeping is causing you to feel tired or fall asleep at inappropriate times during the day, try changing your daily routine.

• Go to bed and wake up at the same times each day. Your circadian clock, which maintains your sleep-wake cycle, is strengthened by a regular sleep-wake time.
• Establish a bedtime routine. Take a hot bath, read a book or listen to soothing music.
• Create an environment conducive to sleep. Make your room dark, cool and quiet.
• Have a comfortable mattress and pillow.
• Remove anything unrelated to sleep from the room. Remove computers and televisions.
• Do not eat anything two to three hours before bedtime. Eating and drinking before bed can cause nighttime awakenings.
• Exercise regularly. Finish at least a few hours before bedtime.
• Avoid caffeine, alcohol and nicotine close to bedtime. These can keep you awake or disrupt sleep.

During the day

Awaken at the same time each morning and start the day with a nutritious breakfast. Since the effects of caffeine can linger, it is better to have caffeinated beverages now than later in the day.

Sometime between a nutritious lunch and dinner, exercise. Exercising late in the evening may prevent you from feeling relaxed at bedtime. After dinner, engage in a relaxing activity, then have a light healthy snack before following your regular bedtime routine.

See your doctor

If you feel you have a sleep disorder, see your doctor. Be prepared to discuss the following:

• If you snore, and how loudly.
• If you've been told you gasp for breath or stop breathing in your sleep.
• If you feel sleepy or fall asleep during the day.
• If you've fallen asleep while driving or at work.
• If you have difficulty falling or staying asleep.
• If you wake up feeling tired and not rested.
• The number of hours you sleep at night.
• If you have a regular bedtime/wake-up time.
• If you often have disruptions in your sleep.
• If you are taking sleeping pills.
• List of medications you take.
• If you use alcohol or smoke.
• The times of day you exercise, use caffeine and eat your last meal.
• If you experience nighttime heartburn, pain or the need to urinate.
• If you've recently experienced lifestyle changes or been under stress.
• If you work a night shift.

Related Articles Sleepless in America Tips for a Good Night's Sleep Sleep Shortage Doubly Dangerous Asleep at the Wheel? The Problem of Excessive Sleepiness The Buzz On Caffeine: Are You Getting More Than You Bargained For?

External Sources National Sleep Foundation National Highway Traffic Safety Administration, Resources for the Prevention of Drowsy Driving

This article was reviewed and updated June 2007.

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