The National Sleep Foundation reports that one in three young adults suffer from significant daytime sleepiness that handicaps their ability to function regularly. This problem has led many sufferers to turn to sleep medications to remedy their insomnia.
For this reason the National Institutes of Health has appropriated a $1.6 million grant to The University of Memphis’ sleep research project.
The directors of the project are Kenneth L. Lichstein, psychology professor at The U of M and president of the sleep disorders section of the Association for Advancement of Behavior Therapy, and Neil Aguillard, medical director of the Methodist Healthcare Sleep Disorders Center.
The purpose of the project, according to Aguillard, is “to take participants who have been dependent on sleep medications for quite some time for insomnia and slowly wean them off (the medications) without causing rebound insomnia.”
The study warns against ever beginning the practice of using medications to aid with sleep, but said, “If absolutely necessary I might advise it, but only on a short-term basis.”
The dangers of insomnia often go unrecognized, and the effects can be damaging. According to Aguillard, “It lowers a person’s physical endurance, causes chronic tiredness, impairs the subject’s memory, and also negatively affects the person’s problem solving abilities.”
Aguillard offered a few simple tips to aid in sleep without using medications.
First, avoid caffeine in the evening after dinner. The stimulants in the drug give the consumer “empty energy,” in which they are still tired but they become more alert and more easily distracted as well as unable to relax. “Caffeine has a long half-life, meaning that half of the amount is still in their system 2 and a half to six hours after consumption.”
Aguillard advises against doing anything that results in a raised body temperature before going to bed, such as hot showers or exercise. The heightened body temperature has about the same effect as caffeine, but most people don’t know about the effects.
You should have a set wake time everyday to keep your body on a consistent sleep cycle, which will eventually lead to a more consistent time to fall asleep. The steadiness that a consistent cycle provides results in more REM sleep and enables you to maximize your energy output, according to Aguillard. Aguillard says upon waking people should expose themselves to sunlight as soon as possible.
The sunlight releases endorphins which provide energy to the body, which in turn aids in getting past those first few minutes of each morning, according to the study.
Exercising, which raises the body temperature, should be avoided at night but is beneficial in the morning.
It can have the same effect as a cup of coffee might have except it provides more substantial and sustained energy, according to Aguillard.
The Sleep Research Program is reporting a high success rate.
The participants receive relaxation therapy and are taught various relaxation techniques. These skills are substituted for the medicine and promote a more balanced and consistent sleep schedule.
“The key to more energy and productivity during the day and an easier time falling asleep at night is a consistent and well balanced sleep cycle throughout the week, not just on weekdays,” said Aguillard.
