Sleep Tight, Every Night

Omega-3's have become quite popular in recent years due to their many health benefits. They can help combat a number of conditions, including heart disease, asthma, rheumatoid arthritis, inflammatory bowel disease, anxiety and depression. Not surprisingly, omega-3's have been found to benefit sleep. They can increase the duration of sleep, likely through their  ability to support the release of melatonin. Also, a greater intake of omega-3's may make you less likely to develop obstructive sleep apnea. Omega-3's are found in fatty fish such as salmon, herring and mackerel. Due to the levels of contaminants found in certain fish, a high quality fish oil supplement may be a better option. Your healthcare provider will help you determine which supplements you may need. If a good night's sleep is what you're after, increasing your consumption of omega-3's may be just what you need to help you catch some more zzzz's.

During my school days, whenever I couldn't sleep I would pull out my laptop. This routine, unfortunately, did more to prevent sleep than promote it. Our bodies' are great at creating associations. The minute you do an activity in bed other than sleep or sex, your body will take note and consider it an acceptable bedroom pastime. Sadly, this will only serve to make your body less likely to associate your bedroom with sleep. Another issue with using a laptop (or any other electronic device) in the bedroom is that it can interfere with the release of the sleep-enhancing hormone melatonin. Lastly, many people use electronic devices for work, which will make this activity anything but relaxing. Your work should be nowhere near your bedroom, a room reserved for calmness and tranquility. So, if you can't sleep, steer clear of electronic devices. They will do everything but get you the rest that your body needs.

When a caregiver tells me that their infant never sleeps, I immediately ask them what "never" means. Most will respond by saying that their infant wakes up every three hours to feed. To a caregiver, it just feels like never because of their level of exhaustion in the mornings. This frequency of waking is completely normal during the first four to six months and actually has a number of benefits, including maintaining a nursing mom's milk supply and enhancing the baby's brain development. If your infant is waking very frequently, has difficulty falling asleep or is cranky during the day, a visit to your baby's healthcare provider for a formal work-up, and a lactation consultant if mom is nursing, may be necessary to rule out any underlying issue. Nighttime wakings, although frustrating for caregivers, are necessary for proper infant growth and development. Just keep in mind that this phase will pass and that your baby will soon sleep longer and wake less freq...

The impact of food choices on sleep is an area that has been receiving much attention in recent years. The studies all seem to indicate that the foods you eat have a significant role in determining how well you will sleep. This conclusion is certainly not surprising. Take spicy foods for example. Eating these within three hours of going to bed can wreck havoc on your digestion. If you suffer from gastroesophageal reflux disease (GERD), there is a good chance that eating spicy foods close to bedtime will aggravate your symptoms. Heavily sweetened foods are another prime example. These can enhance the release of hormones that promote alertness. So, if you're hungry at bedtime, skip the spicy and sweet and make a healthy snack to eat.

I get asked this question a lot, and the answer I usually give is no. If you don't sleep well one night, your body is programmed to make up for it the next night. Unfortunately, daytime napping will throw this off. Also, the more active you are during the day, the more likely you are to sleep well at night. So, after a night of poor sleep, sticking to your daily routine and refraining from napping are your best bets to ensure that sleep will come easier the following night.

When you find yourself tossing and turning and unable to sleep, you should always get out of bed. Go to another room and do something relaxing, like reading a good book or listening to calming music. Difficulty falling asleep often leads to frustration and anxiety, neither of which will help you sleep. These are also feelings that you don't want to associate with your sleep environment. If you are unable to sleep after 15 minutes of trying, leave the room and do something relaxing for 10 to 20 minutes. This will make you calm and sleep-ready when your head hits the pillow.

How much sleep did you get last night? If you're one of the 30% of the population that suffers from a sleep disorder, the answer you would likely give is "not enough". The next question I ask you is: how much is not enough? Well, when I pose this one to my patients I get a large assortment of numbers, often ranging from zero to seven hours. You may be thinking "seven hours, that seems like a lot of sleep to me" The truth is that, for many people, it's not enough. We are all very different and our sleep requirements vary. There are some people that can function on four hours of sleep, and there are others that need eight or nine to effectively go about their daily routine. Sleep requirements also vary with age, with children needing more than adults. The type of sleeper you are also changes. Children who sleep poorly may grow up to be fantastic sleepers, while others who sleep well during childhood may go on to develop sleep problems later in life. As a c...