Saturday, July 8, 2017
HERE ARE 5 REASONS WHY YOU'RE UP AT 4 A.M. INSTEAD OF SLEEPING THROUGH THE NIGHT
1- YOU ARE ON A BETA-BLOCKER OR SSRI These medications can cause sleeplessness. Certain beta-blockers for hypertension (labetalol and propranolol) asthma medications (theophylline and corticosteroids) and SSRI antidepressants (fluoxentine or sertraline). Some of the over-the-counter pain relievers contain caffeine. Nonprescription allergy and natural supplements like gingseng also have been associated with insomnia. SUGGESTION: Do a medication review with your doctor or pharmacist. He or she will figure out which medicine is causing your insomnia and suggest alternatives. Bisoprolol and atenolol, for instance, are better options for beta-blockers if you are having trouble sleeping. 2- YOU HAVE UNDIAGNOSED SLEEP APNEA You can have sleep apnea and not snore. Many of the 23 million Americans with this condition have uncommon symptoms. For example: Night sweating, morning headaches, dry mouth and insomnia. Not all are overweight either. This is why it it frequently missed. Being tired during the day is a telltale sign. SUGGESTION: If you are still dragging during the day even though you had a full night's sleep, talk to your doctor. Treatments are effective if you do have sleep apnea. They may include an oral device or a CPAP machine. Also, one study found that losing 20 pounds can cut the number of episodes per hour to nearly half. 3- YOU TAKE SLEEP MEDICINE On average, you are getting 15 more minutes per night. You may not even feel that refreshed the next day. You may have an amnesia effect. This is where you're still waking up but you do not remember. They have side effects, such as, addiction, sleep walking and falling. The sleep hormone melatonin can be safer. It does not induce sleep. It works to shift your body clock. SUGGESTION: Sleep meds should only be taken for a short-term treatment. They should be used in response to a major life stressor, life divorce, a death in the family, or a job loss. If you are trying melatonin and want to get to bed earlier, take a small dose 2 to 3 hours before bed. 4- YOU EAT A LOT OF FAST FOOD According to a 2016 study in the journal Sleep Health, adults who drank a lot of soda were more likely to sleep just 5 hours or less a night. Shallow sleep comes from your body trying to process unhealthy foods. SUGGESTION: For better sleep, try the Mediterranean diet. It consists of mainly fruits, veggies, fish, nuts, seeds and olive oil. A new Japanese study discovered that lowering the amount salt in your diet can cut middle-of-the-night bathroom calls dramatically. 5- CHRONIC PAIN A 2017 study in BMC Family Practice, reports that one-quarter of those who suffer chronic pain said they have difficulty staying asleep at night. Also, 10% can't nod off easily. Pain can cause "micro-arousals" throughout the night. Insomnia can lower your pain tolerance. Unfortunately, the result is a vicious cycle that causes sleep problems. SUGGESTION: There are ways to relieve pain without drugs. Talk to your doctor. For lower-back pain, heat massage and acupuncture are effective. Tart cherry juice has been proven to reduce pain and increase sleep. Try drinking 8 ounces twice a day.