I have sleep problems, help!
A step by step approach
Learn how sleep works
Learn about sleep disorders
Seek solutions
Learn how sleep works….
Sleep, at times so elusive, seems magical and complicated. Sleep promotion is controlled by two systems, but a third system can interfere with this control.
Here is my simple explanation of what is known about sleep:
The “drive” – the homeostatic sleep drive. Your brain keeps track of how long you have been awake. The longer you are awake the higher your need to sleep rises. During the waking hours the drive to sleep is building as chemicals in the brain, for example, adenosine builds up. As the day progresses and the drive to sleep increases, we need something to press us to stay awake. That is where the “clock” comes in.
The “clock” – the circadian rhythm. As your sleep drive increases during the day, you stay awake because the circadian rhythm is preventing the shift from wakefulness to sleep. The “clock” says, “it is not time yet”. This daily rhythm of sleep is a self-sustained rhythm. It works even if you are not able to see the sun rise and set. It works without having any clocks or anything that tells you the time of day. After approximately 24 hours you naturally change from being awake to being asleep.
Sleep happens when the homeostatic sleep drive is very high and the circadian rhythm says it is time. Melatonin is released and this helps us to fall asleep. Melatonin also helps us consolidate our sleep across the night.
However, a third system, the arousal system which keeps us awake and helps us deal with threats, can interfere with the sleep promotion system. This can delay or disrupt sleep. For example, worry in bed (cognitive arousal) can certainly keep you awake.
How is your sleep?
If you experience disrupted sleep that means that one or more of the systems that control your sleep – the homeostatic sleep drive, the circadian rhythm, and the arousal system are being disrupted. Your systems are not broken, something is keeping the system from working as it is designed. Not all sleep problems are the same or have the same solutions. Some sleep problems may have serious consequences and may need specialized care.
Learn about sleep disorders…
More later, but you can reach more information now by going to this website.
Information about sleep disorders: Sleep Disorders | Sleep Foundation
More information about chronic insomnia in the next blog: the 3 P’s about chronic insomnia: predisposing, precipitating, and perpetuating factors.
If you want to know more about chronic insomnia now or you are interested in an evaluation, check my chronic insomnia page in “Services”.
Until next time….
your advocate,
