We spend one third of our lives sleeping. Sleep gives us the energy we need for the remaining of the day. We are run by a diurnal rhythm that changes between activity and rest. The body's activity is more or less active depending on where you are in the diurnal rhythm. The ability to stay awake is regulated by body temperature. We fall more easily asleep in the evening that in the morning, due to the low body temperature in the evening. The hormone melatonin contributes to regulate the diurnal rhythm. This hormone"s diurnal rhythm is congruent with temperature changes during day and night.
When we sleep we go through different stages of sleep. It varies from lighter to deeper sleep. We sleep through several different cycles during the night. From being in deep sleep we move into light sleep, which is called the REM sleep. (Rapid eye movement). This is the period when most dreams occur. Our eyes dart around, the brain is very active, dreaming occurs, but the body remains calm. The brain works to store and recall information. Memories and experiences are being organised. In our dreams we adapt incidents from every-day life and more serious problems.
Most of us do not consider the importance of sleep. However, when sleep is absent we get worried and realise how important it is. Problems sleeping can affect everyone. Women more frequently than men, and often when you get older.
Sleeping problems can be very different from person to person. The most common problem is insufficient sleep at night or insomnia. It is characterized by inability to sleep during the night, it takes long time to fall asleep, the sleep is abrupt and one wakes up early. This is often related to problems relaxing your mind, one worries about things and can not fall asleep. For periods of stress and pressure the brain continuously works on solutions and things that need to be remembered. This is incompatible with the calm and peace needed to fall asleep. However, this can help explain why students report of a larger degree of sleeping problems/ insomnia during exams or in periods of pressure.
What can you do on your own?
If you lay awake thinking about your problems, it can be helpful to talk to someone you trust, and let them in or your thoughts.
Go to bed at the same time every night, and get up at the same time every morning, also during weekends.
Avoid coffee, black tea and alcohol a few hours before you go to bed.
Fresh air and exercise is important, so that your body as well as your head is tired when you go to bed. Avoid too much exercise late at night.
Keep your bedroom dark and quiet.
Calm down before you go to bed. Dim down the lights and allow yourself to doze.
Avoid large meals right before you go to bed, but do not go to bed hungry.
Avoid sleeping during the day, if you need a nap: max 20 minutes.
If your body is restless, learn a relaxation technique.
If something comes to mind that you are afraid to forget, keep a notebook at your bedside and write down things so that the brain does not have to remember it.
Try not to think of what time it is, or how few hours you have left sleeping.
If you have been in bed for a while and you cannot fall asleep, get up, read a paper or make a glass of worm milk, and do not return to bed before you feel tired.
Herbal tea, warm milk, valerian night are all non-prescription products you can buy at your local pharmacy.
You should see a doctor if
Your own heavy snoring causes your sleeping problem.
Your sleeping problem is anxiety related.
You sleep involuntarily several times during the day.
Your sleeping problem is caused by medicines.
You have tried sleeping pills and still cannot sleep.
In general you should see a doctor when your sleeping problems have exceeded three weeks, or the problem is affecting your life and these advises do not help.
Literature:
Dyregrov, Atle (2001) Den lille søvnboken. Fagbokforlaget
