Denver Sleep: Altitude Lies Crashing Summer Livers?
By Franklin Everett ShawForget the postcards and the “Welcome to Colorful Colorado” banners. The real welcome wagon in Denver involves a pounding headache, a night of restless tossing, and the sudden realization that your usual two glasses of wine have turned you into a lightweight. Denver’s altitude, especially during the summer influx of tourists and new residents, is a sleep thief of epic proportions. But don’t despair, you can reclaim your slumber.
The problem isn’t just the thinner air; it’s the cascade of physiological changes it triggers. At 5,280 feet (a mile high, hence the city’s nickname), your body has to work harder to get the oxygen it needs. This leads to a host of issues, all conspiring to ruin your sleep.
First, let’s talk about hypoxia, the reduced oxygen saturation in your blood. Your body responds by increasing your breathing rate, even while you’re asleep. This can lead to fragmented sleep and frequent awakenings. It’s like trying to sleep through a marathon – your body is working overtime.
Then there’s the issue of sleep apnea. If you’re already prone to sleep apnea, Denver’s altitude can exacerbate the condition. The lower oxygen levels can trigger more frequent and longer apneas (pauses in breathing), leading to even more disrupted sleep and daytime fatigue. If you suspect you have sleep apnea, even mildly, get it checked out before you move to Denver. A sleep study is crucial.
But the altitude sickness doesn’t stop there. Dehydration is a major culprit. The air in Denver is drier than a bone in the desert, and you lose moisture more quickly through respiration. Dehydration thickens your blood, making it harder for your heart to pump and further reducing oxygen delivery. This vicious cycle can lead to headaches, fatigue, and, you guessed it, poor sleep.
And let’s not forget the liver. Your liver is responsible for processing toxins, including alcohol. At altitude, your liver’s efficiency can be compromised due to the reduced oxygen supply. This means alcohol hits you harder and faster. That seemingly innocent craft beer at a Rockies game can lead to a night of tossing and turning, followed by a brutal hangover.
So, how do you fight back? Here’s a Denver-specific sleep survival guide:
Hydration is King (and Queen): Don’t just drink when you’re thirsty. Set a hydration schedule. Aim for at least a gallon of water per day, especially in the first few weeks. Add electrolytes to your water to help your body absorb it more effectively. Avoid sugary drinks, as they can actually dehydrate you further. A good strategy is to drink 16oz of water every 2 hours.
Breathe Right: Practice diaphragmatic breathing exercises. This type of breathing helps you take deeper, more efficient breaths, increasing oxygen intake. Lie on your back, place one hand on your chest and the other on your stomach. Inhale slowly through your nose, allowing your stomach to rise while keeping your chest relatively still. Exhale slowly through your mouth. Do this for 5-10 minutes before bed.
Limit Alcohol (Seriously): This isn’t just generic advice. Denver’s altitude amplifies the effects of alcohol. Cut your usual intake in half, at least for the first few weeks. Drink plenty of water between alcoholic beverages. Consider abstaining altogether until your body acclimatizes.
Iron Supplementation (Consult Your Doctor): Low iron levels can worsen the effects of altitude sickness. Talk to your doctor about whether iron supplementation is right for you. Don’t self-medicate, as too much iron can be harmful.
Consider a Humidifier: Combat the dry air by using a humidifier in your bedroom. This can help keep your nasal passages moist and reduce the risk of dehydration.
Gradual Ascent (If Possible): If you’re driving to Denver, spend a night or two at a slightly lower altitude (like Colorado Springs) to allow your body to adjust gradually.
Be Aware of Sleep Apnea: If you snore loudly, wake up gasping for air, or feel excessively tired during the day, talk to your doctor about getting tested for sleep apnea. Altitude can worsen existing sleep apnea, so it’s important to get it treated.
Embrace the Darkness: Make sure your bedroom is dark, quiet, and cool. Use blackout curtains to block out the summer sun, which rises early in Denver.
Listen to Your Body: Don’t push yourself too hard in the first few weeks. Take it easy on the hiking and skiing until you’re fully acclimatized.
Avoid Late Night Eating: Eating a large meal before bed can disrupt your sleep, especially at altitude. Try to eat your last meal at least 2-3 hours before bedtime.
Consider Acetazolamide (Diamox): This medication can help your body acclimatize to altitude more quickly. However, it has potential side effects, so talk to your doctor before taking it.
Monitor Your Liver: Consider milk thistle supplements to support liver function. The liver is working overtime to process toxins at altitude, and milk thistle can help protect it.
Don’t Ignore Persistent Symptoms: If your sleep problems persist for more than a few weeks, or if you experience severe symptoms like shortness of breath or chest pain, see a doctor.
Moving to Denver is an exciting adventure, but it’s important to be prepared for the challenges of altitude. By following these tips, you can minimize the impact on your sleep and enjoy all that the Mile High City has to offer. Remember, acclimatization takes time, so be patient with yourself and your body. And don’t underestimate the power of a good night’s sleep – it’s essential for thriving in Denver.