Get your sleep, you need 8-10 hours a day my mother would say. That's all I heard growing up as she would lecture me every time I would question why I had a bedtime when other kids did not. She told me it was even more important for me since I had a health problem that I get proper rest. Well, as I got older I have come to appreciate that advice since the past 10 years I have suffered from a sleep disorder and have had to come to terms with it. Lately, I've been beating the odds and winning the battle thanks to less pain, better nutrition, more exercise, and better habits. The sleep apnea I suffer from has improved as I have lost weight and taken allergy shots to help with head congestion. The RLS has died down with medication and my pain level has decreased for who knows what reason. All this to say, I'm actually sleeping better at night. I also have to wonder if not eating in the middle of the night or eating huge amounts of food late at night has something to do with it too. I no longer snack during the night even if I do wake up in the middle of the night. When I have to eat a nightly snack, I do so before 10pm, and it's only a 15-20 carb snack at that. ( protein/carb balance)Now, I still go to bed way too late and get up a little later than I should, but I am sleeping. I'm not sleeping 8 hours through, but 5-6 hours at a time before the potty calls. That's more than I have in a long time.I sometimes get lucky and sleep 8 hours through without waking. For a chronic pain patient sleep is a most treasured treat, but for someone trying to lose weight and keep it off it is crucial. In the Diabetes Forecast Oct. 2007 issue they had an article on sleep called " The Secret Life of Z's". I want to share with you a few facts they pointed out that I found interesting about sleep.
There are two chemicals in our bodies that are effected by sleep. They are Leptin and Ghrelin. When you don't get enough sleep the level of Leptin is effected. Leptin tells the body you feel full, you are satisfied. When your body doesn't have enough calories Leptin levels dip and tells you need fuel. When you don't get enough sleep the same thing happens. If I understand the article this would explain why I got the munchies when I stayed up late. Ok, Now Ghrelin is produced in the stomach and when you are sleep deprived the levels of Ghrelin also rise telling your body it is hungry even if you have eaten enough. According to the article the body sees sleep deprivation as a body stressor and is trying to provide fuel for it in order for it to cope with the condition. It also causes the body to craves carbohydrates for energy. Hum, maybe this is why late night munchies weren't just something I was making up in my mind. I knew I felt hungry even though I also knew I had eaten enough already. I thought my stomach was playing tricks on me and sure enough it was! My husband who always told me if I went to bed that I wouldn't have this problem was right all along. (he didn't have the pain either until recently).
Goal, get sleep. How to accomplish this. Well, I've read a lot of material on this subject. I have found exercise really helps. When I can get my hubby to rub the parts of my back that hurt the most, that helps. Already mentioned the food part. Sometimes I do take a prescribed sleep aid. Worst habit I still have is falling asleep in the guest bedroom on the guest bed in front of the TV. Got to stop that. Hubby will come in latter and drag me off to bed and complain, or just leave me there. Stretching helps before bedtime too. I have my routine. Then there is quiet time, sometimes that works. When I turn off all, and sit in total silence and rest and pray and relax.
Well, I'm sure everyone has their own way to get their bodies ready for a nights rest. I wish you pleasant dreams and a good nights rest.