Top Six Sleep Killers

By Robin Westen

Most of my friends talk about sleep like it was sex. They haven’t had much, miss it, and wish they could just roll over in bed and enjoy it. A funny analogy, but lack of sleep isn’t amusing. Health experts say it can lead to anxiety, depression, weight gain, immune dysfunction, and heart disease – not to mention exhaustion. Yet, one quarter of Americans say they’re not getting enough sleep.

What's keeping us awake? Read on . . .



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When and What We Eat Spicy foods like garlic, chilies, cayenne, and other intense spices are yummy going down but can keep you awake with heartburn or indigestion. Avoid MSG too, as it can trigger dreams that are too vivid. Also, eat lightly at night. An overtaxed digestive system takes hours to settle down. When sleep's critical, make lunch your largest meal and enjoy a no more than 500-calorie dinner early in the evening.

Post-Breakfast Coffee Caffeine can linger in your body for as long as 12 hours. So if you're often wide-eyed at bedtime, make sure you're caffeine-clean for at least 12 hours. Also skip tea, chocolate, cola, or other caffeine culprits. If that doesn’t work, try weaning yourself off coffee altogether. But be prepared to go through a bout of headaches, a common result of caffeine withdrawal.

Alcohol Nix the nightcap. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, stay away from alcohol in the hours before bed.

Napping Taking a nap can be a great way to recharge, especially for older adults, but it can make insomnia worse. Consider eliminating napping. If you must nap, do it in the early afternoon and for no more than thirty minutes. If you find yourself getting sleepy way before your bedtime, do something mildly stimulating to avoid falling asleep. If you give in to drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Television Lots of us use the television in an attempt to fall asleep or relax at the end of the day. However, not only does the light suppress melatonin production but television can actually stimulate the mind rather than relaxing it. Try listening to music or audio books instead, or practice relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.

Worry or Bedtime Brainstorms If you’re awake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a brainstorm or great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive and creative after a good night’s rest.



To comment on sleep problems, click here.

About the Author

Robin Westen is ThirdAge's Medical Director. Check for her updates every day Her latest book, co-authored with Dr. Alyssa Dweck, is "V is for Vagina."