Asthma And Sleep

I probably don't need to tell you that asthma and sleep are not friends. Sleep is, however, one of our most important bodily functions and the foundation on which our health rests. Sleep deprivation weakens the immune system, limits the ability to concentrate and remember, and is a major contributor to automobile accidents. One study from the University of Oxford found that "children with asthma [had] significantly more disturbed sleep [and] performed less well on some tests of memory and concentration." Sleeping is a serious business.

 

So how does an asthmatic get a good night's sleep? The first step is to understand that sleep is, in part, a learned behavior. The best sleepers never need an alarm clock and have trained their bodies to hit the sack and arise every day at the same time. We all have an internal clock that tells us when to sleep and when to wake up. Training this clock and habituating sleep are the keys to sound slumber. If you follow these seven "rules," you'll establish a healthy routine and sleep like a baby.

 

 

By waking up at the same time every day, you tell your internal clock, "This is the time I need to get up." When I say "every day," I mean religiously waking up at the same time every weekday and on the weekend. Waking up late resets your internal clock, which is why people who sleep in on weekends have a terrible time getting up Monday morning.

 

 

By going to bed only when you are tired, you're more likely to fall asleep quickly with a minimum of tossing and turning. In fact, tossing and turning is one of the worst things you can do in bed. If you can't fall asleep after twenty minutes, get up and do something relaxing until you're tired and ready to return to bed. This same advice applies to when you wake up in the middle of the night and can't get back to sleep.

 

 

We're training your body and internal clock to associate the bed with a full night's sleep. Daytime naps fragment and reduce your overall sleep quality by telling your body it's OK to be tired and fall asleep during the day. If you have an irresistible urge to nap, I suggest doing something stimulating like exercise or showering. The same advice applies to night-shift workers: Only go to bed when you're ready to commit yourself to six to ten hours of sleep.

 

 

Make your bedroom a refuge from the troubles and stresses of life, a haven of peace and relaxation. This means no TV, work, or food in the bedroom. Train your body and mind to associate the bedroom and the bed with sleep and sex only. Also, keep your bedroom as quiet and dark as possible, since lights and noise fragment sleep.

 

 

When you hit the sack, make sure your alarm clock is set and turned away from you so you can't roll over at three in the morning and say, "Oh no, it's three in the morning and I'm still awake!" By checking your clock, you'll realize how late it is and start calculating how many hours you can sleep. Thus begins a vicious cycle of clock-watching and worrying that will never allow you to rest comfortably. Losing a night's sleep is no big deal, so stop worrying about the time.

 

 

Alcohol may help you fall asleep but will ultimately corrupt your sleep quality. Caffeine, a stimulant, can prevent you from falling asleep. If you can't live without caffeine, get your fix in the morning. Also, avoid heavy meals three to four hours before bed. Having a full stomach while laying flat increases your risk of gastroesophageal reflux, a major contributor to GERD and asthma that can ruin a good night's sleep. It's OK to eat a light snack before bed, just don't make it a five-course meal. Avoid sweet snacks before bedtime, since sugar is a stimulant and, like caffeine, can prevent you from falling asleep. Finally, do not exercise during the four to five hours prior to bedtime, as the stimulating effects of exercise may keep you awake.

 

 

Always do something relaxing before bed, such as reading a book or taking a warm bath. Don't take a shower before bed, since showers tend to stimulate rather than relax. By performing the same relaxing activity an hour prior to bedtime, you clear your mind of everyday concerns and tell your body that bedtime is near. Don't go to bed immediately after returning home from a hard day's work, as you'll only spend half the night tossing and turning. Take an hour and do something nice to forget the day's stress.

Perhaps the most important thing you can do to get a good night's sleep is to relax. If you worry about falling asleep, you virtually guarantee a night of tossing, turning, and clock-watching. If you follow these rules, you may be sleepy and uncomfortable for a week or two as your body adjusts, but then you'll establish a healthy sleep cycle and get the sleep you need.

 

How much sleep do you need? Everybody is different with respect to how much sleep they need. Some people live on five hours a night, others need ten. On average, people need six to ten hours of sleep a night. Don't worry about how much sleep you get; rather, concentrate on establishing healthy sleep habits and your body will let you know how much sleep it wants.