You Don’t Have to Settle for Sleeplessness
Please Bookmark:        |
Insomnia generally refers to the condition of getting very little sleep or sleep of a very poor quality. You may not be able to fall asleep at all or wake up often through the night but are unable to fall asleep again. Also, your sleep may not have refreshed you in spite of having slept for the usual number of hours. This will obviously affect your functioning the next day when you may be overfatigued, feel sleepy through the day, have trouble focusing on the job at hand, and feel irritable or depressed.
Insomnia can be for a night or a few nights in a week, say because of jet lag, and then taper off so you enjoy a good night’s sleep thereafter. This is short-term insomnia. Chronic insomnia is when you are unable to sleep on most nights. It may be also connected to any other health problem that you are suffering from or any mental stress that you may be undergoing. The place you sleep could also affect you if its poorly ventilated or if you have a partner who snores. Sleeplessness increases with age; and pregnancy is also a factor. Perimenopausal women are likely to suffer as well, as hot flashes and night sweats can keep them awake or disturb their sleep.
If you suspect that you are in fact suffering from insomnia then you should first record your sleep patterns and then approach a doctor with your observations. You will be asked about your physical and mental health and your medical history will be discussed. The doctor will first treat any such problems you may have if in fact these are disturbing your sleep. Stress and illness need to be tackled. Sleeping pills may be prescribed for you though this should not be a long-term solution.
You can do other common sense things to sleep better. Don’t drink alcohol at night and avoid caffeine or nicotine. Develop a habit of exercising during the day so that you are pleasantly tired. Eat your dinner a couple of hours before going to bed. If it helps, drink a glass of warm milk before sleeping or have a warm bath. Change your sleep environment—make it a cool, dark, quiet place; use a sleep mask to shut out light and earplugs if your partner snores. Listen to music and try a relaxation therapy. Don’t stimulate your mind before going to sleep so avoid reading or watching TV. Try getting a massage before sleeping. If you can’t fall asleep then get up and do something but don’t toss and turn. Try getting up earlier in the morning and don’t take naps during the day so that you are drowsy at bedtime.
Work out any problems that you have either in your life or in your work. If you suffer from depression or are bitter or resentful about things then talk to a therapist. Clear your mind and life of all stresses. Try one or all of the above remedies but most of all don’t worry about not falling asleep!