Tired all the time??

To achieve the impossible dream, try going to sleep...Joan Klempner

Having trouble sleeping these days? You aren't alone. The National Sleep Foundation's recent study shows that some 30% of the U.S. population reports sleep disturbances. These include challenges with falling asleep, staying asleep or early-morning wakening with inability to get back to sleep. Chronic sleep deprivation is a widespread public health problem, related to health issues such as obesity, cardiovascular problems, and memory disturbances. In 2011, there were nearly 57,000,000 prescriptions written for sleep meds. That's 57 million! In his book "Sleep Thieves," Dr. Stanley Coren says that lack of sleep is causing us to be "clumsy, stupid, unhappy and dead."

The commonest reported cause for insomnia is stress, and financial stress is highest on the list. For many people living through tough economic times, financial stress is increasing, and causing a vicious cycle where stress causes sleep problems that lead to more stress. The phrase Tired All The Time (TAAT) is slipping into the medical vernacular. We are working harder, longer, getting paid less, eating poorly and exercising less. To capitalize on TAAT, a company called MetroNaps has set up shop in several countries to provide naps or "sleep pods" to stressed-out workers. Sleep clinics are popping up all over the country as more people seek answers to why they can't sleep.

Traders are notorious for having bad sleep habits. Many stay up into the early hours of the morning watching, studying or trading overnight, then struggling to stay awake during the day to trade the regular session. To trade well and consistently, it is critical to get good sleep, including adequate amounts of dream (REM- Rapid Eye Movement) sleep. Stable mental health correlates directly adequate REM sleep, since it has been shown that REM deprivation leads to anxiety, depression and behavioral disturbances. Tired traders do not trade well, make numerous mistakes and have increased anxiety and depression.

Some tips for traders to help with sleep-related issues:

• Limit xanthine intake (coffee, tea, caffeinated soft drinks) to two cups a day and avoid these for at least six hours prior to sleep
• Take flower teas (chamomile, valerian) to help with relax you before sleep
• Exercise in the morning or early evening and not less than three hours prior to sleep
• Develop a standard relaxing bedtime routine, including going to sleep at the same time each night
• Make your bedroom a quiet, peaceful place that is dark, cool, quiet and comfortable
• Remove all electronic equipment from your bedroom, including computers, cell phones, televisions and lighted clocks
• Learn how to "power nap"
• Practice yoga or meditation for 10-20 minutes prior to sleep
• Avoid self-medication with alcohol. You may fall asleep more quickly, but will likely suffer from very early-morning awakening and anxiety as unintended consequences
• Consult your medical professional help if sleep difficulties persist for more than one month.

There is a time for many words, and there is also a time for sleep...Homer, The Odyssey

-       Janice Drone  MD Phd