February 27, 2021 Breaking News, Latest News, and Videos

How to Get Better Zzzz’s:

Sleepless in Santa Monica? That’s not surprising because we live in a sleep-deprived society.

According to the National Sleep Foundation, which conducts annual “Sleep in America” polls, approximately 70 million Americans are affected by a sleep problem. Moreover, 40 million Americans suffer from a chronic sleep disorder and an additional 20 to 30 million people experience intermittent sleep-related problems. Unfortunately, the vast majority of these disorders remain undiagnosed and untreated.

Most people need eight hours of sleep daily for good health, safety, and optimum performance. But few actually get the recommended shuteye. In fact, nearly one-third of all Americans say they sleep less than seven hours each weeknight.

When is “trouble sleeping” considered a sleep disorder? Generally, when the problem lasts at least two weeks and/or affects daytime functioning. Once a person has trouble sleeping, anxiety about the difficulty may contribute to “anticipatory insomnia,” which can become a vicious cycle and make the original problem worse.

The following suggestions may help prevent sleep problems, particularly insomnia, defined as a “chronic inability to fall asleep or remain asleep for a length of time”:

• Have regular sleeping and waking times for both weekdays and weekends.

• Establish a regular, relaxing pre-bedtime routine, such as soaking in a bath or hot tub, reading a book, or listening to soothing music.

• Create a sleep-conducive environment that is dark, quiet, and without distractions.

• Remove work materials, computers, PDAs, and televisions from your bedroom.

• Finish eating at least 2 to 3 hours before your regular bedtime.

• Get outdoor light or intense artificial light for 30 to 90 minutes every day to help reset your biological clock.

• Exercise regularly and complete your workouts at least a few hours before bedtime.

• Avoid excessive alcohol, caffeine, nicotine, or sugary foods close to bedtime.

Insomnia may be treated with cognitive behavior therapy, relaxation training and prescription medications. However, some prescription sleep aids can become ineffective over time and result in “rebound insomnia” when discontinued. Many over-the-counter medications for insomnia contain diphenhydramine, which can cause unpleasant side effects, including dry mouth.

Discuss chronic sleep problems with your primary-care physician, who may refer you to a sleep specialist for evaluation. In addition to its effects on health, sleep deprivation causes a major public safety issue: drowsy driving. More than half of adults reported driving while drowsy at least once during the past year and almost a third reported doing so at least once per month.

Sleep apnea, a problem characterized by breathing interruptions during sleep, and other severe sleep disorders should be evaluated by a board-certified sleep specialist at an accredited facility. Treatment should be tailored to the patient’s specific needs.

Dr. Frisca Yan-Go is director of the UCLA Sleep Disorders Center in Santa Monica and a clinical professor of neurology at the David Geffen School of Medicine at UCLA.

Related Posts

Film Review: Bliss

February 14, 2021

February 14, 2021

FILM REVIEWBLISSRated R103 MinutesReleased February 5th on Amazon Prime Do you find that when return home from travels to another...

Art of Recovery Projects Connect the Community and Brighten Santa Monica Streets

February 9, 2021

February 9, 2021

The City of Santa Monica’s Cultural Affairs Division’s next round of Art of Recovery projects will be implemented throughout Santa Monica in the...

5 Promising Medical Breakthroughs On The Horizon

February 3, 2021

February 3, 2021

Although we’re in a worldwide pandemic, many of us are still enjoying the comfort and convenience of being cared for...

The International Gem & Jewelry Show Is Coming

February 3, 2021

February 3, 2021

The last time the International Gem & Jewelry Show was highlighted in Santa Monica, offers ranged from $5 to $5000...

We-Drive Ins Opening New Location In Santa Monica

February 2, 2021

February 2, 2021

WE Drive-Ins has announced the opening of an exclusive premiere drive-in experience featuring all new release films, with their newest...

Film Review: One Night in Miami

January 28, 2021

January 28, 2021

One Night in Miami is an extraordinary film crafted by a superb team of filmmakers and cast. Four men who...

“The Marksman” – Liam Neeson Delivers Another Knock-Out Performance

January 28, 2021

January 28, 2021

There is a reason why award-winning actor Liam Neeson is one of the highest box office grossing actors in the...

Brian Dennehy Stars In The Tender DRIVEWAYS – His Final Film

January 21, 2021

January 21, 2021

What makes DRIVEWAYS particularly poignant is that it was Brian Dennehy’s last film before he died and his cinematic presence...

Santa Monica Pier Closed for Five Days in a Row

January 13, 2021

January 13, 2021

City cites warm weather forecasted for Santa Monica By Sam Catanzaro With temperatures reaching the 80s expected, city officials are...

What To Pack When Traveling

January 4, 2021

January 4, 2021

When you are traveling, whether it is for vacation or business, you need to consider many things. Obviously, to begin,...

Do You Make These 3 New Year Resolution Mistakes?

January 4, 2021

January 4, 2021

Every new year, you feel a ray of hope. Perhaps this year, you can start your life all over again,...

Activities to do with your children during COVID-19

January 4, 2021

January 4, 2021

Typically, living in LA means eating out, art museums, and playgrounds– all things children love. With numbers of COVID-19 cases...

PIQUE Health Not Your Average Medical Practice

December 7, 2020

December 7, 2020

PIQUE Health is the very first comprehensive mens health center in Beverly Hills. With highly personalized treatment plans that fit...