Insomnia
Smells Affect Your Dreams
A German study which used a good smell (roses) and a bad smell (rotten eggs) or a neutral smell has led scientists to believe that you dream what you smell.
The scientists injected the odors into the sleep lab’s air as the subjects of this study (15 young healthy women) slept. When the women began the REM phase of their sleep the researchers woke them up and asked them what was on their minds just before waking. The women talked about their dreams and rated how positive or negative they felt about them.
The women reported a high percentage of positive dreams when they had smelled the roses while they were sleeping and more negative dreams when they had smelled the rotten eggs.
The scent didn’t affect how long the dreams were or how weird they were.
The authors of this study suggest that the use of aromatherapy is a possible low-cost, non med treatment for insomnia.
8 Snooze tips for when you can’t sleep:
1. Let go of your worries-
Worries seem bigger in the dark of the night. If you deal with them before you lie down you often can stop the anxiety/insomnia connection. Start by writing down everything that is worrying you and some possible solutions; or at least some places to start. Write out your to-do list for the next day.
2. Do some deep breathing-
Tension causes us to breathe shallowly, deep breathing can provide the oxygen your brain needs to function normally. It can also help you relax.
3. Make the room really dark-
Any kind of light stimulates the brain. Dim light at least an hour before bedtime. Put masking tape over even the tiniest lights like the green on light on the computer. Even better, turn the computer off.
4. After 20 minutes of trying to sleep get up-
If you can’t fall asleep after 20 minutes, or if you wake in the night and can’t go back to sleep after 20 minutes get up and do something else until you feel tired.
5. Visualize-
Don’t torture yourself with negative thoughts. Instead focus on your toes, or imagine going down in an elevator. Repetitive thoughts or mindlessness will help youir brain shut down.
6. Eat turkey-
Turkey contains tryptophan which helps your brain build serotonin which sends messages that cause feelings of sleepiness. So keep some turkey in the frig for a middle of the night snack.
7. Make your bedroom sleep-friendly-
To sleep your best your room needs to have a consistent temperature and be well ventilated. It also needs to be quiet. A fan or other “white noise” can help block outside noises. Clutter can also induce restlessness so take a few minutes to tidy up before bed.
8. Wake up with the sun-
If possible expose yourself to bright light within an hour of waking. You can take a walk or simply have your coffee in a sunny room. Sunlight sets your brain’s schedule which gets you ready for a good nights sleep.
4 Symptoms of Insomnia:
- Difficulty falling asleep.
- Waking up too early and not being able to fall back asleep.
- Frequent wakenings
- Waking up feeling unrefreshed
Some people are more likely to experience insomnia than others, however, sometimes life situations can bring it into anyone’s life.
Below are 9 things that can cause insomnia:
- Vulnerability to insomnia- some people tend to get headaches or stomach upset, and some people tend to get insomnia.
- Persistent Stress- A chronically ill family member, relationship problems, career problems, financial stress, or personal struggles all can contribute to sleeplessness.
- Learned insomnia- If you try too hard to sleep you can teach yourself to be sleepless.
- Use of stimulants- Caffeine, nicotine and the ingredients in may common drugs, including OTC for weigh loss, asthma, or colds, can disrupt sleep.
- Alcohol- a glass of wine may help you fall asleep more quickly but alcohol consumption often produces interrupted sleep just a few hours after you fall asleep.
- Erratic hours- shift work, later hours on weekends or different hours when traveling can cause sleep problems.
- Inactive behavior- people who live very quiet or restricted lives often have trouble sleeping.
- Noise- traffic, airplanes television and other noises can disturb you even if you don’t wake all the way up.
- Light- bright light just before sleep can slow the sleep onset. Light that enters the bedroom can shorten sleep.
All these things should be considered if you feel tired most days even when you think you have had a good night’s sleep.
The 2002 National Sleep Foundation Sleep in America poll found that 74 percent of American adults are experiencing a sleeping problem a few nights a week or more. With artificial light and busier than ever schedules society had changed but our brains and bodies have not. Sleeplessness is affecting all of us and we are paying the price.
Sleep is as important to our health as air, food and water. When we sleep well we wake up ready to face the day’s challenges. When we are sleep deprived every part of our lives suffer.
If being sleepy is interfering with you being able to perform your daily activities you need more sleep. Sleep requirements vary but most experts agree the average is 7-9 hours a night. If you can’t get that much sleep then it is essential to supplement your sleep time with daytime naps.
