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Forgotten by the Sandman

  • Published
  • By Jaclyn E. Urmey
  • 514th Air Mobility Wing Director of Psychological Health
JOINT BASE MCGUIRE-DIX-LAKEHURST, N.J. --  Do you need more sleep?  If so, you are not alone. Sleep is critical to our health and development, yet we spend so little time with it. Quality sleep can evade us.  However, we can make changes in our lives that will help us gain control over our sleep. First, let's briefly take the National Sleep Foundation's Sleepiness Test, using experiences from the past two weeks only, to determine the significance of your need for better sleep:

1. Have you unintentionally fallen asleep during the day? Choose 0-1 times (0 pt.) or 2 + times (1 pt.)
2. Have you unintentionally fallen asleep in a public place? Choose 0-1 times (0 pt.) or 2 + times (1 pt.)
3. Have you nodded off or fallen asleep while behind the wheel of a car? Choose never (0 pt.) or 1 + times (1 pt.)
4. Did you get the sleep you need to feel your best the following day? Choose almost every day (0 pt.) or less than half the time (1 pt.)
5. Have friends, family, or coworkers told you that you look sleepy? Choose yes (1 pt.) or no (0 pt.)
6. Have you felt so sleepy that you required a nap? Choose yes (1 pt.) or no (0 pt.)

Add your points. If you scored 0-2, you are alert and fall within the normal range of sleepiness. If you scored 3-4, you are sleepy and may need to reevaluate your sleep hygiene, or practices that help you have good sleep and good daytime alertness. If you scored 5-6, you are very sleepy, and may need to talk to a doctor if you feel your sleepiness is negatively impacting your daily functioning.

Now that you know where you fall, you can create a plan that meets your sleep needs. 

First, take a look at your work schedule, sleeping conditions, and, if applicable, any combat exposure or traumatic events that you may have experienced. All of these can impact sleep. 

Sleep disruption is a common symptom in a variety of disorders. If you are experiencing any of the following symptoms, a visit to your doctor would be a good idea: insomnia, nightmares, sleep apnea, thrashing movements and difficulty with wakefulness and alertness.

If you are not experiencing any of the above symptoms, then you can benefit from trying to improve your sleep hygiene.

Sleep hygiene tips are available at the National Sleep Foundation's website at http://sleepfoundation.org and several will be reviewed here to give you a head start.       

An important factor of sleeping well is to have a nighttime routine with minimal stimulation. Try to prepare for bed, maybe by reading and taking a shower, or washing your face and brushing your teeth, at the same time each night before sleep. You may be familiar with the adage "use your bed only for sleep and sex."  True story. If your bed is where you watch TV and use your computer, your brain will associate the bed with stimulation and you will find difficulty in calming your mind. 

Another tip is to be mindful of what you eat and drink before bed. Caffeine and sugar should be consumed well in advance of bedtime; for some people, that means no caffeine after 12pm and no sugar after 6 p.m. Minimizing the amount of liquid you drink before bedtime can decrease the need to get out of bed several times during the night.

Try these and other healthy, positive sleep hygiene tips until you discover your perfect recipe for good sleep.

For more information on sleep hygiene, visit the National Sleep Foundation at the above link, or contact me at (609) 754-2542. Free Chill Drills are available by download through Military OneSource. The Getting to Sleep drill provides exercises designed to help you fall asleep and improve the quality of your sleep so that you become mentally stronger and more alert.