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HEALTH
MONDAY, APRIL 8, 2013
THE UNIVERSITY DAILY KANSAN
THE ART OF MASTERING SLEEP
TRAVIS YOUNG/KANSAN
Falling asleep after a long day is not always easy. There are various tricks and tips to falling asleep with ease.
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Sleep remedies are available for those nights when falling asleep quickly just isn't happening
It's midnight when Ayana Pergadia, a senior from St. Louis, climbs into bed and forces her eyes shut. She is determined to sleep well for the first time all week. But this isn't even a remote possibility. She tosses and turns while her mind wanders. Anxiety builds as she tallies the tasks ahead of her. She thinks about what should have been done that day, what she needs to do the following day, and the day after that, and the day after. When she can no longer stand the sleeplessness, the only option is her mom's go-to remedy: warm milk. After guzzling down a glass of frothy goodness, she finally relaxes and returns to bed. It isn't long before her eyes get heavy, and sleep is finally within reach.
Warm milk may be Pergadia's go-to sleep remedy, but many other methods are available that are just as effective. Dr. Suzanne Stevens, M.D., director of the Sleep Medicine Clinic at the University of Kansas School of Medicine, gives us some insight into the effectiveness and side effects of common sleep remedies.
TAKING A DOSE OF NYQUIL
NyQuil is a nighttime cold medication, but it also contains alcohol. Taking a dose of this medication before bed is similar to taking a shot of liquor. NyQuil also contains an antihistamine, which is commonly found in over-the-counter sleep aids.
What side effects are associated with habitual use?
A psychological dependence may develop over time. You might start out only taking a dose "every once in a while", but end up feeling like you need it to sleep. Other side effects include dry mouth and a morning hangover similar to an alcohol hangover.
DRINKING ALCOHOL
Alcohol is a central nervous system depressant and causes drowsiness.
What are the side effects associated with habitat use?
The second half of sleep may become fragmented by alcohol consumption. This happens because it takes about four hours for the body to metabolize alcohol. After it is metabolized, the quality of sleep is compromised. This means you will wake up periodically and even be more likely to experience bad dreams.
TAKING MELATONIN PILLS
Melatonin is a chemical naturally released by the body. Starting about two hours before your usual bedtime, the brain will release melatonin. The peak of release is during the middle of the night, assisting with deep sleep, and the chemical is suppressed by sunlight during the day. You can also buy over-the-counter melatonin pills at most pharmacies.
A side effect of habitual use is grogginess in the morning.
DRINKING WARM MILK
It may be helpful, because there is a possibility that milk contains a small amount of melatonin and tryptophan, which are chemicals necessary for sleep. But most likely warm milk creates comfort and relaxation, which helps us ease into sleep.
What are the side effects of habitual use?
There are very few side effects, but drinking anything before bed may cause you to wake up frequently to use the restroom.
TIPS AND TRICKS FOR SOUND SLEEPING
Have a routine. As much as possible, get up approximately the same time, and go to bed at the same time each night. On weekends, try to stick within an hour of your weekday schedule.
Christian Vargas, Ph.D., licensed psychologist and outreach coordinator for the University's Counseling and Psychological Services program, tells us how to get a better night's sleep. She also suggests a visit with CAPS if sleeplessness is a major issue for you.
Sleep only when you are tired. If you have not fallen asleep within 20 minutes of getting into bed, get up and find something else to do. Read, talk to a friend, etc. until you feel tired enough to go to sleep. Staying in bed trying to force sleep can start to create the association of being in bed with frustration, not with sleep.
Use your bed for sleeping only. Watch TV, read and do homework in a separate location. Again, create the association of your bed with sleep.
Avoid taking naps. Research clearly indicates sleeping during the day will make it more difficult for you to fall asleep at night. If you are in the habit of taking naps, it may be difficult for the first few days, but it will be worth the effort.
Exercise on a regular basis. Exercise helps with many things, including reducing anxiety, improving sleep and increasing energy.
Avoid caffeine, alcohol, nicotine and street drugs before sleep and throughout the night.
Avoid bright lights. This includes television and cell phones, as they are stimulating.
Avoid bright lights. This includes television and cell phones, as they are stimulating.
Use some kind of relaxation method; this will calm your body and mind. Take a bath,
meditate, or write down your thoughts.
When should you consult a doctor?
Dr. Stevens tells us when sleeplessness is a medical concern.
Loud snoring and witnessed pauses in breathing can be a sign of sleep apnea, and should be evaluated by a physician.
Sleepwalking can be potentially injurious and needs to be addressed.
Severe daytime sleepiness can indicate an underlying sleep disorder and requires attention, particularly if you can't stay awake to study or to safely drive.
- Noopur Goel
The University of Kansas University Theatre Presents the winner of the 2004 New York Drama Critics Circle Award for Best Play
Intimate APPAREL
by Lynn Nottage
7:30 p.m. April 3,4,5,9,10,11,2013 2:30 p.m. April 7,2013 William Inge Memorial Theatre
General admission tickets are on sale in the KU ticket offices: The University Theatre, 864-3982; Lied Center, 864-ARTS, and online at www.ku.theatre.com. Tickets are $15 for the public, $14 for senior citizens and KU faculty and staff, and $10 for all students. All major credit cards are accepted. The University Theater is partially funded by the KU Student Senate Activity Fund. The University Theatre's 2012-13 season is sponsored by the KU Credit Union.
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A DIVISION OF 48 FERMENTED CREDIT UNION
KU UNIVERSITY
THEATRE
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