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| GETTING A GOOD NIGHT'S
SLEEP |
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Going to sleep is one of the most wonderful sensation
a person can have. However, it is estimated that millions of people around
the world suffer from insomnia and have trouble getting quality night
sleep. This is the beginning of sleep-anxiety where the mere worrying
about getting enough sleep will keep you awake all night. Left untreated,
these sleep disorders can turn into long-term problems that will adversely
affect the quality of your life.
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| "You should have your
dinner at least 3 hours before bedtime because a digesting stomach
will not let you sleep." |
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Why do we need sleep?
It is yet to be discovered the full benefits of sleep. It is generally
thought however, that sleep is a regenerating process that restores
the body's energy supplies. Most repair work is also done during
sleep where damages or torn body tissues are rebuilt. Mental
energy is also restored, hence the saying that if you sleep on
a problem, you will find a solution when you wake up. When deprived
of sleep, you become moody and less coordinated, make more mistakes
and is more prone to illnesses.
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| What is Insomnia? |
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| Insomnia is inadequate or poor quality sleep due to
one or more of the following: |
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Difficulty in falling asleep
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Waking up frequently during the night
with difficulty returning to sleep
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Waking up too early in the morning
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Unrefreshing sleep
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It may cause problems during the
day, such as tiredness, lack of energy, difficulty concentrating
and irritability.
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Types of Insomnia
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Transient - lasts
from one night to a few days
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Intermittent - lasts
a few days to a few weeks
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Chronic - lasts a
few weeks to a few months
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What causes Insomnia?
Transient and intermittent insomnia generally occur in people who
are temporarily experiencing one or more of the following:
stress, environmental noise, extreme temperatures, varying
bedtimes, changing work shifts, and the side effects of medication.
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Chronic insomnia is more complex
and may be due to a combination of factors including underlying
physical or mental disorders. One of the most common causes of
chronic insomnia is depression. Other underlying causes include
heart problems, breathing disorders, kidney disease, asthma, Parkinson's
disease and arthritis. Chronic insomnia may also be due to behavioral
factors including the misuse of caffeine, cigarettes, alcohol or
other substances, disrupted sleep/wake cycles, excessive napping
in the daytime, and chronic stress.
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Some behaviors may prolong existing
insomnia, and may be responsible for causing the sleep problem
in the first place: expecting and worrying about difficulty sleeping,
taking excessive amounts of caffeine, consuming alcohol or smoking
before bedtime, excessive napping in the daytime, and irregular
or continually disrupted sleep/wake schedules. Stopping these behaviors
may eliminate the insomnia altogether.
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What is the treatment?
Transient and intermittent insomnia may not require treatment since
they last only a few days at a time. However, for some people
who experience daytime sleepiness and impaired performance
as a result of transient insomnia, the use of short-acting
sleeping pills may improve sleep and alertness the following
day. As with any medication, there are potential side effects.
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Treatment for diagnosed chronic
insomnia includes identifying behaviors that may worsen insomnia.
by stopping or reducing them. Sleeping pills may be used (although
the long-term use of sleeping pills for chronic insomnia is controversial)
with behavioral techniques such as relaxation therapy, sleep restriction
therapy and reconditioning to improve sleep. Contact your family
doctor for further advice.
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Food
A diet that promotes health naturally promotes good sleep.
Replace instant foods such as canned foods and preserved
items with fresh wholesome foods. Instant foods additives
such as sugar, salt, coloring and flavorings stimulate
the body into hyperactivity. Insomnia sufferers should
take more Vitamin B found in whole meal breads and brown
rice because it is known to alleviate symptoms. You should
also have your dinner at least 3 hours before bedtime because
a digesting stomach will not let you sleep.
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Exercise
Sleep is a body's natural response to tiredness. By building
exercise into your daily routine, you help yourself sleep
better because it releases tension in the muscles and nerves.
Avoid exercising late in the evening or at night however,
because raised adrenaline will keep you awake throughout
the night. If it is the only time you can exercise, choose
deep relaxation exercises such as yoga or t'ai chi.
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Environment
If you live in a city and you find the environment too noisy,
opt to move to a quieter area or sleep in a room with less
exposure to noise. Use curtains to block out the noise
or light from windows and close your room door if it helps.
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Sleeping Habits
Modern living plays a big part in meddling with our sleeping
schedules. Due to work and our need for entertainment,
most people have irregular sleeping habits. Sleep researchers
suggest waking up at the same time each day regardless
of how many hours you got to sleep the night before. Replacing
sleep debts on weekends also do not work- you just end
up more tired than before!
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Emotional Distress
When your mind is not in peace, it is next to impossible
to sleep. Anxiety, resentment, jealousy, guilt and grief
are negative feelings that can ruin sleep. If you suffer
from depression, you are likely to suffer from insomnia.
Advising an insomniac to leave all their troubles before
going to bed is easier said than done. Learning how to
do this takes practice and a commitment to improve one's
waking life. Re-orientate your long-term plans and always
reassure yourself that things are never as bad as they
seem.
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Substance Abuse
Relying on quick fixes to banish stress can be another sleep
hazard. It is ironic how we load ourselves up with cigarettes
and coffee in the daytime to keep us awake and turning
to alcohol and sedatives to go to sleep at night. Notorious
sleep- thieves such as caffeine and smoking keeps you awake,
edgy and anxious by triggering adrenaline and stimulating
the nervous system.
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Illness and Medication
Having illnesses such as breathing problems and pain can
affect the quality of your sleep. Medications such as those
used for arthritis can actually cause insomnia in some
people. Find out the side effects of the medication or
drug that you are using and whether there are alternative
medication that you can take for your condition.
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When to seek help?
It's important to ask for help if you are having sleep problems.
You should consider getting medical advice if your sleep has
been disturbed at least several times over the past month,
or if sleep problems interfere with the way you feel or function
during the day. Your doctor will evaluate your general health
and ask about your usual sleep habits. Sometimes all that is
needed is helpful advice.
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Disclaimer:
While every effort has been made to ensure accuracy of facts,
the articles and information above must never be construed
as giving professional health advice and as such Kurnia does
not give any warranty on accuracy, completeness, functionality,
usefulness or other assurances as to the content appearing
in the above article. Kurnia cannot be held responsible for
any losses, injury or death resulting from the use of the
above information.
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