Dear Dr. Betty,

I have been coming out of a period of low energy. The busyness of the holidays, a bout of the flu, work pressures, getting ready for taxes and the financial worries that brings has drained me. In addition to those responsibilities, my grown daughter is a single mother of two children and I have been offering her help in the form of childcare as well as money for her daughters’ lessons. This support has taken my last bit of extra energy as well as my ability to sleep. I can’t seem to get more than six hours of sleep each night.

I want to find time to renew and reinvigorate myself but I feel guilty taking time away from my full schedule. Do you have any ideas on how I can take a break without feeling like I’m letting someone else down?

Busy Bee in Montana

Dear Busy Bee,

How about taking some time away with your daughter? The two of you might want to take a weekend retreat together. The focus of this getaway should be rest and making a commitment to improve your sleep hygiene now and in the future.

Many people are having difficulty sleeping these days and thousands are turning to sedative hypnotics that are being pushed by pharmaceutical companies. There are many side effects from these drugs and they are not inducing a healing state of sleep. Instead, they put you into a resting state of suspension but not into a restorative sleep state.

Sleep is an essential activity for self care. Experts tell us we need at least 7-9 hours each night. Many of us are amassing a sleep debt that will eventually have serious physical and psychological effects. Going without sleep is similar to having too much to drink. Lack of sleep can negatively impact your immune system, contribute to weight gain, and increase the risk of developing type two diabetes and high blood pressure.

Seventy million Americans have sleep-related problems according to the National Institute of Health. Women have more trouble with insomnia then men. Hormonal fluctuations and high levels of stress hormones, such as cortisol and adrenaline, can intrude on a good night’s rest. Another factor that interferes with rest in women is the fact that we tend to ruminate more than men.

There are simple things we can do to improve sleep.

• Sleep in on weekends until you wake up naturally.
• Be sure to allow sleep to come to you by taking your brain off-line from the outside world; let it drift away. Listening to relaxing music helps in this situation.
• Establish a “wind down” ritual. For example, take a hot bath, massage your hands and feet, drink soothing herbal tea, and listen to relaxation tapes.
• T.V. can be stimulating so turn it off 1 hour before turning in. Avoid the news just before sleep it can stimulate your system.
• Practice peaceful moments (such as stretching and deep belly breathing) during the day. This makes for more peaceful sleep at night.
• Exercise for at least ½ hour during the day.
• Create a calm sanctuary for yourself. If you can’t find a room in your home, make a quiet corner in the garden. Place items there to remind you of the things that matter to you, such as sculptures, paintings, and photo’s of people you love.
• Getting ready for sleep might include taking a nature walk, reading inspirational books, gazing at art work, reading poetry or biographies of outstanding people, writing in a journal, playing music, painting, drawing, or creating a collage.
• Drift off to sleep thinking of what you are grateful for.
• Light a candle or incense as a reminder to wind down.
• Go to sleep two to three hours before midnight.
• Sleep in a dark room.

Remember, sleep is not a luxury...it’s a necessity.

Sleep Peacefully,

Dr. Betty