March 24, 2003
Coping With War
When Anxiety Turns Into A Sleep Problem
Davenport, IA - These days, there are a lot of things that could keep us up at night. Balancing the images from the war in Iraq, fear for our loved ones who are fighting overseas, and the pressures of everyday life means many of us are anxious. Stress, anxiety and worry can lead to insomnia.
Studies by the National Sleep Foundation indicate that 58 percent of the U.S. adult population has some trouble with insomnia at least a few nights a week.
"It becomes a problem when left unchecked for a period of more than a few weeks," says neurologist Stephen Rasmus, M.D., Medical Director for the Genesis Sleep Disorders Center. "Insomnia comes in many different forms. You may have difficulty falling asleep or staying asleep. You could be waking up too early or waking up feeling tired." Many insomniacs report their thoughts are 'racing' - a product of generalized worrying.
"Persons with insomnia may be internalizing conflict with the result of emotional and physiologic arousal interfering with sleep. Left unchecked, insomnia can lead to depression," says Dr. Rasmus. "It is often difficult for individuals to gauge their own level of chronic stress. Many people adapt to stress and then lose perspective on the cost to their health and sense of well-being."
Too much stress over stimulates the body. The brain is flooded with neurochemicals that keep us awake, such as epinephrine and adrenaline, making it difficult to wind down at the end of the day.
Dr. Rasmus suggests creating a decompression or winding-down period in the evening before bedtime. "Create a safe haven for sleep," he adds. "Don't work or socialize late into the evening. Get prepared to go to sleep and only use the bedroom for sleep. The demarcation line between the room where you sleep and your waking activities must be clearly defined."
Practice good sleep hygiene. Persons suffering from insomnia should be particularly sensitive to not allowing smoking, drinking alcohol, eating or exercise habits interfere with sleep. Each of these activities produces a physiological response that can interrupt sleep patterns. Make sure the bedroom is dark and stick to a fixed sleeping schedule, even on the weekends.
"Try to change your waking and sleeping habits. If no relief is found, then consult your family physician. There are a number of anti-anxiety drugs and sleep aids that may be helpful to you," says Dr. Rasmus.
The Genesis Sleep Disorder Center specializes in diagnosing, treating and providing long-term management of sleep disorders. The Center is the region's only fully accredited sleep center. For more information on sleep hygiene tips or services available, visit the Genesis Health System Web site at www.genesishealth.com or contact Genesis On Call 421-200 or 1-800-383-2575.
