Winnipeg Free Press - PRINT EDITION

To sleep, perchance to dream...

  • Print

The alarm goes off on another blustery morning, awakening you from a dream. You might think, "it can't seriously be morning already." And I know you're not the only one.

Every day, I meet with patients struggling with sleep deprivation, whether it's difficulty falling asleep, staying asleep or even sleeping at all. Sound familiar? If so, you might experience morning sluggishness until you have that first caffeine hit. This boosts you before your usual afternoon low. When you get home, you may be drained and ready to rest. Except come bedtime, instead of counting sheep, your mind is racing with thoughts of tomorrow's to-do list, paradoxically feeling "tired but wired" all at the same time.

Sleep is a necessity, not a luxury. Shakespeare picked up on this, even in his time before electric lights and non-stop technology. Since the 1900s, our sleep duration has decreased by nearly 30 per cent from 9.5 hours nightly. Studies show seven to eight hours is optimal, and any less can increase weight gain and increase risk of diabetes, dementia, heart attacks, blood pressure and depression. It can also reduce cognitive function, hampering our memory, mood and ability to learn new tasks.

The best time to sleep is by 10 p.m. Why? Our body is telling us to head to bed, by way of the natural sleep-wake cycle or circadian rhythm. It's dependent upon cortisol, our body's main stress hormone, which naturally decreases at night. Sleep deprivation spikes cortisol and alters our sleep pattern. I've seen this a lot in shift workers, including hospital workers, commercial airline pilots, and (ahem) newspaper staff.

As cortisol drops, melatonin rises. It supports nightly healing and repair along with growth hormones, helping us look and feel younger. Melatonin decreases as we age, and can be depleted by medications, leading to less sleep and less dreaming. I prefer to measure levels through saliva to personalize supplementation.

Side effects of too much melatonin? Nightmares. There is a fine line, however, as dreams themselves are important and indicate good-quality REM sleep. If you're dreaming in colour, that's even better! This means not only do you have those vivid dreams, but that your memory is in good shape too.

Here are some dos and don'ts for catching some quality zzzs:

Do:

-- keep your room dark (so you can't see your hand in front of you)

-- have a hot shower or bath before bed, and keep your bedroom one to two degrees cooler than normal (this temperature shift induces sleep; think of it as a mini-hibernation)

-- turn on bright lights in the morning

-- take magnesium and B vitamins (which help melatonin work)

-- cut back on caffeine (it spikes cortisol and depletes nutrients needed for sleep)

-- correct conditions that contribute to insomnia (menopausal hormone imbalance, adrenal fatigue, depression or sleep apnea)

-- brew a cup of chamomile, lemon balm or passion-flower tea

Don't:

-- use computers and tablets two hours before bed (they stimulate cortisol)

-- turn on the light if you awaken (this instantly drops melatonin)

-- stare at the alarm clock (focus on calming music, nature sounds or a favourite vacation destination)

-- use alcohol to induce sleep (it reduces dreaming and causes rebound awakenings)

-- smoke two hours before bed (nicotine is a stimulant)

-- supplement with melatonin without the advice of your medical practitioner (instead, include food sources: bananas, oats, walnuts)

-- take sleeping pills for longer than two weeks if possible (they disrupt the normal sleep architecture and reduce dreaming)

A recent Facebook post from a night-shift-working nurse friend spelled out what was on many a wish list this year: "All I want for Christmas is my circadian rhythm back."

Although Santa may not have brought you a midsummer night's dream, you now have some tips to take you through the Winnipeg winter. In restoring your sleep, I hope your dreams will lead you to a new world in living colour. And apparently, Shakespeare does too.

Tara Maltman-Just is a licensed pharmacist at Vitality Integrative Medicine in Winnipeg. She focuses on "treating the person, not just the disease" to help people live better, more balanced lives. www.vitalityintegrativemedicine.com

Republished from the Winnipeg Free Press print edition January 5, 2014 A5

Fact Check

Fact Check

Have you found an error, or know of something we’ve missed in one of our stories?
Please use the form below and let us know.

* Required
  • Please post the headline of the story or the title of the video with the error.

  • Please post exactly what was wrong with the story.

  • Please indicate your source for the correct information.

  • Yes

    No

  • This will only be used to contact you if we have a question about your submission, it will not be used to identify you or be published.

  • Cancel

Having problems with the form?

Contact Us Directly
  • Print

You can comment on most stories on winnipegfreepress.com. You can also agree or disagree with other comments. All you need to do is be a Winnipeg Free Press print or e-edition subscriber to join the conversation and give your feedback.

You can comment on most stories on winnipegfreepress.com. You can also agree or disagree with other comments. All you need to do is be a Winnipeg Free Press print or e-edition subscriber to join the conversation and give your feedback.

Have Your Say

New to commenting? Check out our Frequently Asked Questions.

Have Your Say

Comments are open to Winnipeg Free Press print or e-edition subscribers only. why?

Have Your Say

Comments are open to Winnipeg Free Press Subscribers only. why?

The Winnipeg Free Press does not necessarily endorse any of the views posted. By submitting your comment, you agree to our Terms and Conditions. These terms were revised effective April 16, 2010.

letters

Make text: Larger | Smaller

LATEST VIDEO

Maria Aragon performs new single "Nothing but a Beat"

View more like this

Photo Store Gallery

  • STDUP ‚Äì Beautiful West End  begins it's summer of bloom with boulevard s, front yards  and even back lane gardens ,  coming alive with flowers , daisies and poppies  dress up a backyard lane on Camden St near Wolseley Ave  KEN GIGLIOTTI  / WINNIPEG FREE PRESS  /  June 26 2012
  • JOE BRYKSA/WINNIPEG FREE PRESS Local-(Standup photo)- A wood duck swims through the water with fall refections in Kildonan Park Thursday afternoon.

View More Gallery Photos

Poll

Does Canada need a national inquiry into the disproportionately high number of missing and murdered aboriginal women?

View Results

View Related Story

Ads by Google