If it’s your neighborhood Banda band, you may be out of luck

Do you have trouble getting to sleep, wake up in the middle of the night or wake up too early? Do you feel tired all day even if you had a full night’s sleep? Have you had sleep issues throughout your life or have they begun as you’ve gotten older?

Thirty percent of the population suffers from insomnia and half of those have serious sleep issues.

Many things keep us from sleeping properly; stress, irregular sleep/wake patterns, anxiety and depression, illnesses, medications and hormonal changes can all be culprits. Having a few nightcaps might make you go to sleep more quickly but will more than likely wake you in the wee hours.

For mild to moderate sleep issues, the best cure is exercise. When you put in a hard day of physical labor, you’re wiped out, too tired to worry and muscularly ready to rest. Try adding more activity to your day and see what happens. Exercise also relieves stress and anxiety. Even a five-minute walk lowers one’s level of anxiety and boosts your mood. Don’t do anything too strenuous within two hours of bedtime, though, as it can have the reverse effect.

It’s also helpful to keep to a routine schedule as much as possible. When it comes to sleep, our bodies want a regimented schedule. Create a relaxing routine for at least an hour before bed. No adventure movies (it hypes up your adrenaline), no work, no worries. If reading makes you fall asleep – read.

Simple things – a cup of warm milk, keeping your bedroom dark, not going to bed too hungry or too full and wearing earplugs or creating some “white noise” if street noise is out of hand – can all assist with getting enough shut-eye. Maybe you sleep better with covers? By all means, cool the room before bedtime.

Be careful with your diet, too. Rich foods and of course, caffeine, can keep you up. Some believe sleep disorders are linked to a vitamin B12 deficiency, so taking a supplement might help.

Your body may just need some extra help relaxing before bed. Regular massage can help relieve muscular tension and contribute to a better night’s sleep. And let’s talk about sex: It’s been shown that men usually sleep more deeply after having sex, and women benefit too.

Forward-bending yoga postures, with your head resting on a chair or a pillow, can relax the body. Concentrate on your breathing, letting go of all outside sounds and thoughts and keep bringing your attention to your breath. Focus on five positive things that happened to you that day. If your mind wanders to more stressful situations, bring it back to your more positive focus.

If you snore loudly, make sure you don’t have sleep apnea. Ask your doctor for more information.

Don’t toss and turn. After half an hour of not being able to sleep, get up. Do something calming. Have a cup of tea, listen to soft music, write in your journal, make a list of whatever is on your mind or read a really boring book.

Use sleep aids only as a last resort and know that many, such as Ambien, are meant for short-term use only.

Men tend to sleep less than women and each individual has an ideal number of hours they need to function well and stay healthy. The standard 7-9 hours doesn’t work for everyone. Some studies show that folks who sleep less than five hours and more than 11 are likely to die at a younger age.

If you regularly miss out on sleep, by all means take a nap. It’s best to keep your siesta to an hour or less or you may find yourself wide awake at bedtime.

If all else fails, talk to your doctor or find yourself a good sleep clinic and get to the bottom of it.

Maureen “Mo” Geraghty M.A., a certified yoga teacher and Exercise Kinesiologist, has been teaching for over 20 years. She offers classes for all levels in Centro and north of the marina. Info: www.mazatlanyoga.com or 669-159-1655.