March 29, 2024 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: Mission: Impossible – Dead Reckoning Part One

July 19, 2023

July 19, 2023

FILM REVIEWMISSION IMPOSSIBLE – DEAD RECKONING PART ONERated PG-13163 MinutesReleased July 11th The story in this “Mission: Impossible” chapter, “Dead...

Film Review: Indiana Jones and the Dial of Destiny

July 5, 2023

July 5, 2023

FILM REVIEWINDIANA JONES AND THE DIAL OF DESTINYRated PG-13154 MinutesReleased June 30th The director of Indiana Jones and the Dial...

Film Review: Past Lives

June 27, 2023

June 27, 2023

FILM REVIEWPAST LIVESRated PG-13105 MinutesLimited Releases June 2nd and June 9th, Full Release June 23rd The Korean concept of “In...

Film Review: Sanctuary

June 8, 2023

June 8, 2023

FILM REVIEWSANCTUARYRated R96 MinutesReleased May 19th In my humble estimation, this is one of the best movies of the year....

Film Review: The Little Mermaid

June 2, 2023

June 2, 2023

FILM REVIEWTHE LITTLE MERMAIDRated PG135 MinutesReleased May 26th With today’s technological developments, a live-action The Little Mermaid is not only...

A Riveting Revival of the Pulitzer Prize-Winning “A Soldier’s Play” Now Playing At The Ahmanson Theatre

May 31, 2023

May 31, 2023

On Stage With… Murder mysteries, whether cinematic or theatrical, are one of the most popular subjects. The list is quite...

Film Review: Chevalier

May 12, 2023

May 12, 2023

By Kathryn Boole  RATED PG-13107 MinutesReleased April 21, 2023 Chevalier is based on the true story of a historical figure...

Ballet at the Broad Stage Memorial Weekend – Meet the Talent!

May 10, 2023

May 10, 2023

Westside Ballet of Santa Monica returns to the Broad Stage with special guest artists kicking off Friday May 26th with...

Elizabeth McGovern Lights Up The Stage in “Ava – The Secret Conversations”

April 26, 2023

April 26, 2023

Play About Legendary Screen Star Runs Until May 14 At The Geffen Playhouse By Beverly Cohn Ava Gardner, born Ava...

Unconventional Art Festival “The Other Art Fair” Returns to Santa Monica This Weekend

March 31, 2023

March 31, 2023

140 independent artists, immersive installations, performances, DJs, and a fully stocked bar await visitors at Barker Hangar The Other Art...

Samohi Theatre’s “The Drowsy Chaperone” Takes the Stage in Santa Monica

March 1, 2023

March 1, 2023

Shows will take place at Barnum Hall on March 3 and 4 at 7 p.m. and March 5 at 3...

Film Review: “Marlow”

February 23, 2023

February 23, 2023

FILM REVIEW“MARLOWE”Rated R109 MinutesReleased February 15th “Marlowe” is a beautifully shot period piece that takes place in the late 1930’s....

Film Review: All Quite on the Western Front

February 22, 2023

February 22, 2023

I have never been a soldier at war, although I have close friends and relatives who have been. Universally they...

SMC Emeritus Concert Band to Hold Free Concert This Weekend at the Broad Stage

February 22, 2023

February 22, 2023

Concert February 26 will feature musical selections with an outdoor theme Santa Monica College’s Emeritus Concert Band, under the baton...