A
good night's sleep is imperative for those of us with autoimmune diseases like
multiple sclerosis. Sleep interruptions can cause an immune system response
worsening our symptoms. Nevertheless, quality sleep is extremely
important for those with healthy immune systems as well.
Interestingly, women are
most apt to be sleep deprived. Why and what can we do about
it? Read along to find out.
Why is sleep important?
According
to the National
Institutes of Health uninterrupted, quality sleep is like a magic
pill, protecting us mentally and physically. They even point to the quality of life and safety issues, in that with inadequate sleep we could cause
an accident, increase our chances of disease, or cause friction in our
relationships. Additionally, our immune system uses sleep time to
heal the body; we are better equipped to fight off infections.
Are mothers at risk?
When
my children were young, they woke multiple times during the
night. This nocturnal behavior wasn't insolated to their baby
years, for which all moms can confirm. Children get sick, they have
nightmares, and they need us...constantly. What do they typically do
when they want mom? They migrate to our bed or call for us to visit
theirs.
This
constant lack of sleep can lead to health issues. Additionally,
sleep aids the brain to operate properly allowing for concentration and
decision-making, which mothers dearly need. Nevertheless, how do moms get
enough sleep?
What
can mothers of young children do to get more sleep?
The
first step is to teach young children to sleep all night in their own
beds. Begin by slowing the pace, quieting the place, and soothing
them. Dim the lights a bit about an hour before
bedtime. Lower the volume on the television, or better yet turn it
off. Bathe your child and then walk her or him to
bed. Follow with bedtime stories. Most likely your
toddler may be too young to understand the story. Nonetheless, your
tone of voice and demeanor will calm her or him. If your child
resists staying in bed, just rub his or her back while you tell your
story.
If
you receive a night visitor, just calmly walk your little one back to
bed. This may take some time and some of your precious sleep, but it
will pay off in the end with a full night's sleep, eventually, for both of
you.
What can menopausal women do about the loss of sleep?
As
one who has suffered through the burning fires of menopause, I can attest to
the difficulty of sleeping
through the night. Additionally, due to vaginal changes that affect the bladder, we are up multiple times during the night. What can we do?
Luckily,
the advice for achieving a good night's sleep is the same for sleepy people
everywhere. Here it is:
Avoid
bright lights directly before bed, as the brain identifies bright light with the morning. So, keep your bedroom dark and cool.
Use
your bedroom for only sleep and sex, so nix the television, cellphones, and
books.
Skip
late-night snacks, meals, alcohol, and caffeine all disrupt deep
sleep.
Finally,
avoid vigorous exercise directly before bed. Instead, try relaxation
methods, like yoga, meditation, or a warm bath.
Keep Reading
How Does Diet
and Exercise Affect Those with Multiple Sclerosis?
Why the
Mediterranean Diet is Best for Long-Term Weight Loss
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