Counseling Sheet

Agatha M. Thrash, M.D.
Preventive Medicine

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Seven to eight times more women than men suffer from insomnia. Six hundred tons of sleeping pills are taken by Americans yearly. Correct sleep is important, not too much, not too little, and at the same time each day of the week, including holidays. Sleep before midnight is twice as beneficial as sleep after midnight, as growth hormone (useful in adults for repair and healing, cheerfulness and a strong mind) is produced mainly during the hours before midnight, and only when one is sleeping. Short sleepers tend to be outgoing, lively, contented, and efficient. Long sleepers tend to worry, to be depressed, anxious, and introverted. It is better to sleep between 6 and 9 hours daily, as persons who sleep less than 6 or more than 9 hours tend to live shorter lives than those sleeping 7-8 hours. Weight gain increases sleep needs. Weight loss decreases sleep needs. Getting older increases sleep needs.

Several sleep cycles occur each night. The first lasts 70-90 minutes, the second lasts 110 minutes, the third lasts 120 minutes, the fourth and subsequent last 90 minutes each. Studies suggest that REM (Rapid-eye movement) sleep is a periodic discharge to mounting excitement in certain centers of the brain. Without this release, perverted activity is more likely. Cats deprived of REM sleep show voracious and uncontrolled hunger, as well as perverted sexual behavior. REM sleep is important to learning, memory, and adaptation. Irritability, anxiety, and mental disturbance follow REM deprivation. Depression and lethargy follow stage IV deprivation. Growth hormone is produced in deep sleep. Sleep loss is associated with retention of nitrogen, sodium, and water; more protein is required to compensate for excessive losses, which occur on the second day of sleep deprivation.

Following are some suggestions to induce sleep without drugs.

1. Have vigorous exercise daily preferably out-of-doors in the soil.
2. No new activity late in the day. No nap after dinner; make up lost sleep in mid-day or before to avoid in interference with evening sleep.
3. Have an evening ritual. Let bedtime and arising time be constant.
4. Take no evening meals or snacks. The last food of the day should be taken several hours before going to bed. Sleep after eating is not restful.
5. Avoid stimulants: TV and other visual stimuli, stress, too much food, evening meals, stimulating foods such as animal products, refined foods, and sugar. Caffeine drinks alter sleep patterns, cause "restless leg syndrome," and chronic anxiety, hostility, and depression, all of which interfere with sleep.
6. Keep well hydrated. Sleep is a positive action of the brain not the absence of all action, and the cells need adequate hydration. Practice staying alert during waking hours. Do not doze in meetings. To do so may rob you of evening sleep.
7. Have fresh air circulating, but no drafts (currents of air chilling the skin) in the bedroom. Air out the sleeping rooms thoroughly during the day.
8. Have a comfortable bed, learn to completely relax. Never cover the face while sleeping. Have warm clothing, especially around neck and on arms. Use light-weight bedcovers. Chilled feet and legs promote leg cramps, which disturb sleep. Wear warm stockings.
9. Get an average of 7-8 hours of sleep or bed rest each day, and arise promptly on signal.
10. Drink catnip or hops tea at bedtime and again during the night, if needed.
11. Slowly take forty to fifty deep breaths.
12. Soak in a neutral or slightly warm bath for 30 to 90 minutes. Blot the skin dry without friction. Move slowly and return to bed.
13. Prayer. Train the mind to dwell on heavenly themes, while awake. This will control the quality of the dreams.