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“НАШЕ ЖИТТЯ”, ВЕРЕСЕНЬ 2015 WWW.UNWLA.ORG 33 Why Can’t I Sleep? by Maximilian Magun, PharmD Candidate Nothing is better than waking up in the morning well-rested after a great night of sleep. Lying down and immediately falling asleep is what we dream about, but unfortunately many of us suffer from insomnia. So what can you do to stop yourself from tossing and turning in bed? Insomnia is defined as taking longer than 30 minutes to fall asleep, awakening throughout the night with difficulty falling back asleep, early morning awakening, or sleeping less than a total of 6 hours per night. Sleepless nights lead to di- minished mental and physical functioning and decrease the productivity of daily activities. It has been shown that cognitive- behavioral therapies (using your thoughts, feel- ings, and behaviors to condition your mind) are the most effective interventions to fight insomnia. Identify and block negative thought patterns that interfere with sleep by avoiding thoughts such as “I’m never going to sleep” or allowing 15 minutes a night to think about any outstanding problems before hitting the sheets. The sleep environment should be dark and comfortable, free from noise and distractions. Establishing regular sleep hours, using the bed and bedroom solely for sleep, and avoiding large meals, alcohol, caffeine, and stren- uous physical exercise prior to bedtime will all help you to fall and remain asleep. If you find yourself tossing, turning, or worrying, get out of bed and stretch, read, or listen to soft music to relax. Over-the-counter medications are also available to assist with insomnia. Most non- prescription sleep aids contain antihistamines such as diphenhydramine or doxylamine that should be taken prior to bedtime. These antihis- tamines cause drowsiness and can aid in falling asleep. Antihistamine may cause you to feel slow and not mentally sharp the following morning, and should only be used daily for up to 7 days be- fore consulting your doctor. Avoid buying sleep aid products with added ingredients, such as ibu- profen (Advil PM) or acetaminophen (Tylenol PM), for it is not necessary (unless you have pain) and may cause additional side effects. Stick to products that contain only an antihistamine as the active ingredient. Melatonin is another sup- plement that can be used to aid in falling asleep. Melatonin is a naturally occurring hormone in the body, available as a supplement, that should be taken 30 minutes prior to bedtime, ideally before 10 PM . Melatonin helps reduce the amount of time it takes to fall asleep, but it has not shown evidence of improvement of sleep duration and quality. Developing a regular sleep pattern, avoid- ing unnecessary distractions and activities, and using over-the-counter medication can all help with insomnia. A good night of sleep keeps you physically and mentally sharp, ready to take on daily activities. Sweet dreams! attend the event, but many did. The rest helped one way or another, either by baking the delicious apricot platsok for our sale; or by helping to set up, man the booth, and take down the display that day; or by lending display items and other needed materials. I wish to thank them all, as well as their husbands, who, like mine, helped out throughout the day. This togetherness showed how close we are as a community and a branch, demonstrating therefore one of the best charac- teristics of our culture. We look forward to participating in the same event next year. We enjoy meeting new peo- ple and introducing them to our heritage. The more we, Ukrainian Americans, take part in such celebrations around the country, the more we will be recognized and appreciated for our ethnic identity and heritage. Marianna Szczawinsky Crans, Branch 95
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