Editor's Note: Can't sleep? You don't have to rely on dangerous sleep medications. Although sleep disturbances are common these days, Virginia Ramage Smith has some suggestions that may have you sleeping like a baby in no time.

 

How Long the Night!

by
Virginia Ramage Smith

Only when one cannot sleep does one know how long the night is.
. . .Chinese proverb

How many of us suffer from an occasional inability to sleep? Dr. William C. Dement, a sleep expert, says our need for sleep varies widely. Some people require only seven hours of sleep a night, while others need as many as ten hours. This difference is normal, brought about by the individual's inner clock.

Many people, working a no-longer-unusual 12 to 14 hours a day, neglect their needed hours of sleep. Sleep deprivation results and creates a sleep debt. Sleeping a little longer each night until the debt is repaid, if taken care of early, can eliminate this debt.

Thomas Edison was proud of the fact that he slept only 4 hours a night. Edison usually failed to mention that he took catnaps often during the day, a good way to repay sleep debt.

A nap, my friend, is a brief period of sleep which overtakes superannuated persons when they endeavor to entertain unwelcome visitors.
. .George Bernard Shaw

Experts in the study of sleep agree that sleep is a necessary function, restorative to every part of the human being - brain, nerves, muscles and even disposition. What serious problems occur during sleep and how to get the correct amount of sleep are the experts' fundamental questions.

Sleep Problems

I want to die peacefully in my sleep like my grandfather.
Not screaming in terror like his passengers.
. . .Jim Harkins

My brother-in-law suffered from narcolepsy, living with it undiagnosed for a time. At its onset, people tolerated the times he dropped off to sleep while dining or reading with amusement. After all, he was only 34 years old; he couldn't be ill. But soon, driving the car became dangerous. A close friend, who was also a doctor, recognized his as a serious problem, and placed him on medication. Narcolepsy eventually meant the end of his work, and brought changes in the lives of his entire family.

Although treatment is more effective now that it was in the 1940's, narcolepsy should never be ignored.

People may not realize that they have sleep problems because, while they sleep, they are unaware of their behavior. Someone else, a parent, mate, or sibling, must become aware of the problem in order to get proper treatment. Since problems can be serious indeed, requiring the attention of a professional. Sleep apnea, a condition that causes individuals to stop breathing for a few seconds, can be fatal if breathing is not resumed.

Sleepwalking can be physically dangerous. A sleepwalker may try to do such things as climbing a ladder or using sharp tools. When I was about 12 years old, I was a sleepwalker. I would get up, dress, and start off to school, or church without being aware of it. My roommate sister would stop me and send me back to bed. It was a period of emotional disturbance, a likely cause of my problem.

Night terrors leave the sufferer extremely emotional and weary. Most of our dreams are not recalled on awaking, but the dreams that occur during night terrors, unpleasant and frightening, are remembered in the morning.

Restless leg syndrome, an involuntary movement of the legs, arms, and other muscles, is a real enemy of restful sleep. It occurs at any time of the day or night, but most often during the night, and it can be difficult for a neurologist to diagnose.

When things haven't gone well for you, call in a secretary or a staff man and chew him out. You will sleep better and they will appreciate the attention.
. . .Lyndon Baines Johnson (1908-1973)

For most of us sleep complaints are less complicated that those mentioned above. My friends, Louise and Libby when awakened at 4 a.m. get up and do a little work, go back to bed and sleep. Ann never gets up, but simply lies quietly and waits for sleep to return. Martha, on the other hand, gets out of bed, moves to the living room sofa and sleeps immediately.

A Few Suggestions for Better Sleep

Since I sleep poorly at times, I looked beyond my friends' suggestions for help. Here are a few suggestions I found in my search for a good night's sleep. Recognize that sleep cycles tend to shorten as we age. The change in cycle length may be noticeable as early as the 40's or 50's. It is not a cause for alarm. Sleep is the best meditation. . . . Dalai Lama

Exercise, especially vigorous exercise should be done at least three hours before retiring. Mild stretching may be done at almost anytime.

Coffee is a beverage that puts one to sleep when not drank .
. . . Alphonse Allais

Avoid caffeine and alcohol in the evening. Alcohol causes drowsiness at the onset, but this effect wears off after a few hours, and sleep becomes more difficult. Always read the list of ingredients in drinks and sweets since many of them contain caffeine.

I used to go to the movies on 42nd Street to sleep,
but I can't stand those dirty movies they show there.
. . . Tom Potter, street person

Plan a sleep preparation routine, one that puts you in the mood to give up the day's activities. Turn off all appliances, check the door locks, put the cat out, wash you teeth, read something soothing, and put off serious discussions until morning. A regular time to retire may be helpful.

Get a good night's sleep and don't bug anybody without asking me.
. . . Richard M Nixon, 37th US President

Dr. Dement says that the kind of mattress you need depends on how tired you are. Very tired people can sleep on the hard floor! Because my husband is so much heavier that I am, I prefer the biggest and best available!

Light is a signal to wake, so use blinds that block light effectively. They will protect you from sudden light from outside floodlights or the neighbor's car lights shining into your bedroom.

Regulate the temperature in your bedroom to provide your own optimal level of comfort. Temperatures too hot or too cold will interfere with rest.

Noises can be muted by white noise in the bedroom. Recordings of soothing sounds as waves, or even the quiet sounds of fans will help to mute the unexpected and disturbing sounds.

...No wonder the audiences for the late-night talk shows are growing. Who can get to sleep after hearing the 11 PM news?
. . . Terrence O'Flaherty

A cookie or soothing cup of herbal tea is often a solution to sleeplessness. There are several selections at your local health food shops. Experiment with more than one kind to find what suits you best. Because experts disagree on the use of sleeping pills, you should consult your physician before using them.

My husband used to say that falling asleep was no problem. All you have to do is turn off the brain. My problem is that he never gave me the instructions to implement his suggestion.

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