NAPWA

Are you a tosser and a turner? Do you dream of a good night’s sleep but have to pop a pill to get one? That was Bernie Slagtman until a sleep management course taught him to look at things a little differently.

I always thought my insomnia was related to HIV or my treatments. I was sick of waking frequently during the night and not being able to get back to sleep and didn’t see sleeping pills as the best long-term solution. So, being alternative lifestyle-minded I decided to take an eight-week course in sleep management.

The first thing we looked at was how well you are actually sleeping. This requires a bit of monitoring over a few nights. Keep a record of what time you go to bed, when you turn off the light, how often you wake up and for how long, and when you get out of bed in the morning. By working out the average hours in bed versus the time asleep, you can determine your sleep efficiency.

You might be astounded by how many hours sleep you actually get. Most adults only really need five and a half hours of quality core sleep per night.

Try to get your sleep-to-bed ratio up to 85% by going to bed later and getting up when you wake. Every one of us attending the workshop improved our sleep efficiency by reducing the number of hours we actually spent in bed. But it meant strict new guidelines.

Bed is for the two S’s: sleep and sex. No more radio, television, reading, working or watching bedside clocks. And no more lying awake tossing and turning for longer than twenty minutes. Get up, move about and do something mundane like ironing or having a warm bath. Then go back to bed. The concept of ‘sleep scheduling’ can seem complex but a Google search will provide you more information.

I once thought sleeping tablets guaranteed me a good sleep but have learned that you only get light sleep and never achieve REM (or deep sleep). So, try to reduce your dependency but do it slowly and remember your insomnia may well temporarily worsen.

When you do wake up: get up, open the curtains and eat breakfast near a sunny window. Sunlight is good for you. As it enters your eyes the level of melatonin decreases and your body temperatures rise. Darkness does the opposite by promoting sleep.

Exercise can also help maintain a good body temperature. Try doing it within three to six hours of your bedtime. This will allow for an increase in body temperature that will decrease in time for improved deep sleep. A hot bath can also help raise body temperature and if done two hours before bedtime will lead to an overall reduction in body temperature enabling deep sleep.

Do you have a pressing need to get up during the night for a leak and then find it hard to get back to sleep? Stop all fluid intake after 8pm, reduce the amount of alcohol you drink and limit caffeine to the morning only. I have even heard that by holding on for as long as possible you can train yourself to go less often.

Discuss your sleeping patterns with your GP who may recommend a PSA test. While you’re there, check your blood results. Low calcium or magnesium levels can be a cause of poor sleep. You could also try adding a natural supplement like vitamin B or folic acid to your regimen.

Some people find a glass of alcohol or taking a relaxant, like cannabis, can help them drift off. Moderation is definitely the key here.

Foods containing sugar and refined carbohydrates are high in energy and can cause a burst of energy leading to poor sleep. ‘Rich’ foods or ones containing monosodium glutamate (MSG) are also not a good idea.

A bit of mental stimulation before you retire is useful. Going to bed because you’re bored is not. But make sure the activity you choose is enjoyable and not stressful.

Stresses from the day should not affect your night. In bed, focus on pleasant things and experiences and assume a passive disregard for negative thoughts. Breathe slowly, steadily and through your nose. Focus on exhaling and extending the length of each breath.

Try to resolve conflicts before you retire. Acknowledge any ‘good’ anger you may be feeling such as when you have been taken advantage of or used. Then let it go. Do not entertain ‘bad’ anger. Thinking about how to humiliate your boss will not enhance sleep efficiency.

I hope you will benefit from my learning experiences at the course. It taught me that to improve sleep a whole-of- life approach is needed. I am pleased I went and very grateful to the facilitators.

Tossing and Turning Workshops are run by the Victorian AIDS Council/Gay Men’s Health Centre in Victoria. For further information contact Grant or Marcus on (03) 9865 6700.