Can't sleep? Why counting 'Sheep' doesn't work

  • Published
  • By Master Sgt. Claudette Hutchinson
  • 8th Fighter Wing Public Affairs
Kunsan Air Base, Republic of Korea --  It has been two months since I arrived here at Kunsan, and I still can't sleep. I am so frustrated when I am not able to sleep. I toss and turn (counting sheep doesn't help). My mind races over everything that happened that day and everything I need to do for the next day. I get to work the next day and I am exhausted.

At first, I blamed my tossing and turning on my changing environment; that I came a day before an operational readiness exercise; I was suffering from jet lag;  I was sleeping in a different bed, and the 24 hours it took me to get here threw off my circadian rhythm (biological clock). But, it's been two months now. So, why can't I sleep? Sleep is one of the most natural human activities. This should be easy.

Not so easy, according to Master Sgt. Stephen Boice, non-commissioned officer in charge of the Mental Health Clinic. It is not unusual here for the first few months on the Peninsula to have a disruption of sleep pattern, he explained during a Sleep Hygiene Clinic offered by the Mental Health Clinic.

The reason Sergeant Boice thinks it may be harder for me (and others) who travel to the Peninsula to catch enough zzzzs these days is a disruption in our circadian rhythms. These are affected by changes in work schedule, lack of sunlight, jet lag, disruption in routine, small living/multi-use space, stress, and lack of exercise.

The National Institute of Health defines circadian rhythm as an internal biological clock that regulates a variety of biological processes according to an approximate 24-hour period. Most of a person's body systems demonstrate circadian variations. However, this still didn't explain why after two months I was still functioning on Colorado (MT) time.

Apparently, the act of sleep is really not that simple and doesn't come naturally for some. Many psychological and physiological causes also play a role such as insomnia, sleep apnea, seasonal affective disorder, post traumatic stress disorder and the fact that people are just too busy.

According to an article in the Orlando Medical Examiner, one study shows that as many as 30 percent of Americans get less than six hours of sleep per night; consistently getting too little sleep can affect activities of daily living, especially reaction times.

This is an especially dangerous problem for doctors, pilots, firefighters, policemen, truck drivers and anyone who spends any amount of time behind the wheel. Doctors explain that not only can you not "cheat" on getting enough sleep that you really cannot "catch up" on lost sleep either.

Like food and water, sleep is a vital physiological function and is necessary for survival. Not getting enough sleep can result in significant health risks. I guess this would explain the spike in my blood pressure levels. The National Institutes of Health say adults need seven to nine hours of sleep for good health; regularly getting too little increases the risk of health problems, including memory impairment, a weakened immune system, obesity and cardiovascular problems.

According to Sergeant Boice sleep medications may be the answer for some people with more serious psychological and physiological sleep disorders. However, for minor disruptions he recommends proven natural options such as regular exercise, sticking to a schedule and relaxation techniques.

Of course, the last thing I want to see is a treadmill when I am exhausted and sleepy. I want nothing more than to go home and flop in front of my TV. However, that's the last thing to do Sergeant Boice cautions. He said doing some form of exercise during the day, whether morning or evening, will help you sleep better as well as make you more alert during the day. But each person should schedule different times of the day for exercise, to see which time works best for him/her.

Another recommendation is to stick to a schedule, even on weekends. This is where the light bulb moment came for me. I was not sticking to a schedule, especially on weekends. On weekends, my main mission is to "catch-up" on my sleep. I'll sleep most of the day. Wake up late on Sundays, do chores, take naps throughout the day. Now, it is 11 p.m., and I can't sleep. I have to be at work early on Monday. I am exhausted. The cycle continues....

After I attended my Sleep Hygiene class, I decided to put my lessons learned to the test. I kept to my schedule, even on weekends. I went to the gym after work, and listened to a deep muscle relaxation CD I received from the Mental Health Clinic as I got ready for bed. Then like magic, it happened. I am not sure how, but the next thing I heard was my alarm clock going off and it was 6 a.m. I woke up refreshed. So, for me, incorporating some simple Sleep Hygiene methods worked.

The fact is that sleep is an important part of our day-to-day health and wellness and not getting enough can have serious implications. I urge anyone who is having trouble sleeping to get it checked out. The cause may be as serious as physiological and psychological disorders or as minor as just sticking to a schedule. Nevertheless, lack of sleep can be critical to your healtlh and as well as the mission.

Sleep Hygiene tips:
· Sleep only when sleepy
· If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
· Don't take naps
· Get up and go to bed at the same time every day
· Refrain from exercise at least 4 hours before bedtime
· Develop sleep rituals
· Only use your bed for sleeping
· Stay away from caffeine, nicotine and alcohol at least 4-6 hour before bed
· Have a light snack before bed
· Take a hot bath 90 minutes before bedtime
· Make sure your bed and bedroom are quiet and comfortable
· Use sunlight to set your biological clock

http://abcnews.go.com/WN/change-life-sleep-improve-health/story?id=9879694&page=1
http://www.sleep-deprivation.com/articles/effects-of-sleep-deprivation/exercise-and-sleep.php
http://www.umm.edu/sleep/sleep_hyg.htm