Sleep

[Insight329]

This came to my work email today. We've probably all heard this, but sometimes it's nice to be reminded.

Sleeping Better -- from SimplyWell/healthwise Newsletter June, 2018

Topic Overview:

Sleep is important for your physical and emotional health. Sleep can help you stay healthy by keeping your immune system strong. Getting enough sleep can help your mood and make you feel less stressed.

But we all have trouble sleeping sometimes. This can be for many reasons. You may have trouble sleeping because of depression, insomnia, or fatigue. If you feel anxious or have post-traumatic stress disorder (PTSD), you may also have trouble falling or staying asleep.

Whatever the cause, there are things you can do.

Your sleeping area:

Your sleeping area and what you do during the day can affect how well you sleep. Too much noise, light, or activity in your bedroom can make sleeping harder. Creating a quiet, comfortable sleeping area can help. Here are some things you can do to sleep better.

•Use your bedroom only for sleeping and sex.

•Move the TV and radio out of your bedroom.

•Try not to use your computer, smartphone, or tablet to compute, text, or use the Internet while you are in bed.

•Keep your bedroom quiet, dark, and cool. Use curtains or blinds to block out light. Consider using soothing music or a "white noise" machine to block out noise.

Your evening and bedtime routine:

Having an evening routine and a set bedtime will help your body get used to a sleeping schedule. You may want to ask others in your household to help you with your routine.

•Try to not use technology devices such as smartphones, computers, or tablets during the hours before bedtime. The light from these devices and the emotions that can result from checking email or social media sites can make it harder to unwind and fall asleep.

•Create a relaxing bedtime routine. You might want to take a warm shower or bath, listen to soothing music, or drink a cup of noncaffeinated tea.

•Go to bed at the same time every night. And get up at the same time every morning, even if you feel tired.

•Use a sleep mask and earplugs, if light and noise bother you.

If you can't sleep:

•Imagine yourself in a peaceful, pleasant scene. Focus on the details and feelings of being in a place that is relaxing.

•Get up and do a quiet or boring activity until you feel sleepy.

•Don't drink any liquids after 6 p.m. if you wake up often because you have to go to the bathroom.

Your activities during the day:

Your habits and activities can affect how well you sleep. Here are some tips.

•Get regular exercise. Figure out what time of day works best for your sleep patterns.

•Get outside during daylight hours. Spending time in sunlight helps to reset your body's sleep and wake cycles.

•Limit caffeine (coffee, tea, caffeinated sodas) during the day. And don't have any for at least 4 to 6 hours before bedtime.

•Don't drink alcohol before bedtime. Alcohol can cause you to wake up more often during the night.

•Don't smoke or use tobacco, especially in the evening. Nicotine can keep you awake.

•Don't take naps during the day, especially close to bedtime.

•Don't take medicine that may keep you awake, or make you feel hyper or energized, right before bed. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.

If you can't sleep because you are in great pain or have an injury, or you often feel anxious at night, or you often have bad dreams or nightmares, talk with your doctor.

[Soraya_PMR]

I’ve just read ‘Why We Sleep’ by Matthew Walker (sleep scientist). It was intriguing, and very common sensible. It explains the science behind the things you’ve shared, such as why your bedroom should be cool, why a bath before bed helps cool your core temperature, why blue light from LED’s etc is so detrimental to sleep. Definitely worth a read for anyone who feels they’re not getting enough sleep, and there’s an enlightening section on sleeping pills!

It seems worldwide we’re suffering a chronic shortage of sleep, and the damage done to our bodies is astronomical. I can quite believe that lack of sleep is a precursor to AI problems, doesn’t say this in the book, but it wouldn’t take much to convince me of the connection. After all how many of us experienced chronic emotional/physical stress prior to PMR? And that comes hand in hand with sleep shortage/problems.

So with that in mind, I’m taking a much closer look at my sleep, as I’m getting a definite feeling that good sleep for remission of PMR could be a very positive step. (One of several). Aided by a birthday pressy from my sons of a ‘FitBit’ which monitors my sleep (and lots of other things).

Good sleep apparently improves your memory, that’s got to be good for us PMR-predders!

I have noticed since I’ve been giving myself more ‘sleep opportunity’ at night, that I’m remembering dreams more. This was initiated by an absolutely awful nightmare, but has now turned to normal dreams. Dreaming is good 😴

I’m currently napping in the afternoons as well, not unusual after a pred dose reduction, now on 7mg day 9.

[Insight329 in reply to Soraya_PMR]

Years ago I did a report on Fetal Alcohol Syndrome. One of the things that I remember is that those afflicted with it have difficulties getting REM sleep and that REM was crucial for processing memory, learning, and critical thinking. That without that REM sleep, they have difficulty with cause/effect situations and thus got into harmful or criminal situations without realizing the implications. When you said 'good sleep improves memory', I flashed back to this.

I've stopped taking my iPad to bed with me. Which is another reason I've been MIA from the forum as I used to wake up, grab my iPad, and log on to HealthUnlocked to see what was going on. I'd get involved and then realize that I'd been an hour (many times much more) on it in the wee hours of the morning on a work day. I still reach for it; however, I purposefully keep it in another room so I'd have to get out of bed to go get it.

I definitely think sleep contributed to my illness. I've always been a poor sleeper -- great napper on Sundays, but a poor sleeper at night. I'm going to try to change that!

Thanks so much, Soraya, for the book recommendation. I'll have to take a look at it.

[scats in reply to Soraya_PMR]

I too sleep in the afternoon after a reduction, and sometimes in the morning as well.

How do we deal with 'don't take medicine that keeps you awake? I never had this problem before pred.

[Soraya_PMR in reply to scats]

Yup! I can succumb to a morning nap too. Sometimes wonder why I bothered getting up!

Re meds that keep you awake: timing of administration is one thing I suppose. Checking with pharmacist for any contradindications. Reducing/stopping non essentials. But yes, some, particularly pred is a non-stopper. It kept me awake ?12mg and higher. Not a noticeable problem now, mostly.

As you can daytime nap you can at least catch up on 💤, but don’t sleep too late in the PM as it’ll have a knock on effect. Also get out in the 🌞 in the morning to reinforce your circadian rhythm.

[scats in reply to Soraya_PMR]

There's hope for me yet then, Ive just reduced to 12mg

[Soraya_PMR in reply to scats]

I hope so 😴

Sleep tight 🛌

[HeronNS]

I'm just now reading the book, Why We Sleep.

[xdbx]

Thanks for posting this Soraya. It’s an excellent reminder. I’m convinced sleep is absolutely the No. 1 most important lifestyle factor for us peeps with inflammatory autoimmune conditions. More important even than diet, exercise, meditation and socialising although clearly all of these are essential to our wellbeing too.

[Soraya_PMR in reply to xdbx]

I agree, exercise and diet may be pillars of support, but sleep is the bedrock the pillars stand on.

[xdbx in reply to Soraya_PMR]

Ooh yes, nice metaphor! 😊

[Jackoh]

Thanks for posting this Insight329 .I always used to read books on my iPad kindle before I went to sleep. Know it isn't a bright light but decided to stop it. Also if book was good I was always late getting to sleep because I couldn't put it down!!!

[Insight329]

I get that! I was doing way too much in bed: reading books, playing on iPad, earphones in listening to music, eating, talking on the phone. The one thing that I didn't do was watch tv, but that's only because I put the tv in the guest bedroom. I'm trying to to 'be good' now, too, to see if it will change my sleep patterns.

[Leilagirl]

Aww thank you so much for the great advice!