Sleep is as essential to us as food, air and water. Sometime in your life you may have difficulty sleeping - many people do. Anyone can suffer from insomnia, although sleeping problems are more common among women (especially menopausal), the ill, the elderly, smokers, and alcoholics.
Sleep problems are, however, surprisingly common among young people. While it is not an illness and is in no way life-threatening, insomnia can be very distressing, frustrating, exhausting, depressing and at worst it can make you feel like you're going crazy.
There are two broad categories:
- Chronic insomnia - lasting for several weeks, months or even years
- Transient insomnia - lasting for a few nights or weeks only, usually connected to a stressful event such as an exam, or a bereavement.
- Difficulty falling asleep - more common among young people
- Sleeping lightly and restlessly, waking often, lying awake in the middle of the night - more common in people over 40. In younger people it may be associated with depression
- Waking early and being unable to get back to sleep - this is more common in older people and anyone worrying about something in particular.
Common Symptoms
If you ...
- are tired during the day
- have frequent headaches, are irritable or lack concentration
- are tired and not refreshed on waking
- sleep better away from home
- take longer than 30-40 minutes to fall asleep
- wake repeatedly during the night
- wake far too early and are unable to get back to sleep
- only get to sleep with the aid of sleeping pills or alcohol
... then you are probably suffering from insomnia
Tips for improving sleep
Struggling to drift off to sleep, waking frequently or having nightmares can be common for survivors, here are some practical tips on how to get your recommended eight hours
- Caffeine is a stimulant and should be stopped four to six hours before bedtime. Caffeine is found in some painkillers, coffee, some fizzy drinks (pepsi, coke, etc), tea and chocolate. Caffeine builds up throughout the day so consumining it in the morning and afternoon can still have a stimulant effect at night. Caffeine can also worsen the effects of anxiety as it raises blood pressure.
- Nicotine is also a stimulant and should be avoided near bedtime and also avoided if you wake up during the night. Although those who smoke find it relaxing it does disrupt your sleeping pattern. Recent research has shown that if you do smoke take long, slow drags and pause between puffs. This eases the stimulating side effects, whereas short, quick inhaling can worsen the stimulant.
- Alcohol is a depressant; it can make it easier to fall asleep. However, as alcohol is digested your body goes into withdrawal, causing your sleep to disturb and often nightmares.
- Having a light snack before bed can make you feel sleepy but a heavy meal too close to bedtime can interfere with sleep! Stay way from protein such as eggs, meat, cheese, and stick to non-fatty carbohydrates. The old wives tale of warm milk before bed is actually true, milk contains L-tryptophan which has shown to help people go to sleep. Another good snack to have before bed is a banana. It's rich easy to disgest carbs also contain an ingredient found to help aid sleep.
- Create the right mood for sleep. Make sure your bedroom is a nice place to be, with soothing colours for the walls and bed linen such as pale blue, lilac, cream and soft pink.
- If nightmares are a problem start a dream off before you go to sleep. Picture your perfect place to be, at the beach, in a field full of flowers, building a snowman, whatever works for you! Create detail for your dream, what sound can you hear when you walk? Are birds singing? Can you smell flowers? Is the air crisp and cool or warm and sunny? Are you with someone or by yourself?
- Soft calming music playing quietly in the background can make going to sleep an easier experience
- Write down anything that needs to be done tomorrow before you go to bed. If something is bothering you talk to someone about it or write about it. Bottling up emotions especially at night will disrupt sleep.
- Get help, don't suffer in silence. Try over the counter remedies as a short term solution. Go to your GP if sleep problems continue over a longer period of time.
- Restrict the amount of time you spend in bed to the actual amount of time you sleep. You are not sleeping anyway, so do something worthwhile.
- Go to bed only when you are sleepy. This avoids that time you often spend trying to sleep but failing to do so. Get out of bed if you can't fall asleep or go back to sleep within 10 -15 minutes; return to bed only when you feel sleepy. Repeat this step as often as necessary during the night. You can read, listen to soft music, or watch a movie. Don't fall asleep on the couch.
- Use the bedroom for sleep and sex only; do not watch TV, listen to the radio, eat, or read in bed. (LOL, I'm doing this in bed right now and it's 4:00, total insomnia!)
- Get up at the same time each morning. Keep your biological clock going in the right direction, otherwise you will be fighting against it. Do not nap during the day. The time it takes you to fall asleep is decreased by the longer you have been awake.
- Allow yourself one hour to unwind before bed. Brush your teeth one hour before getting into bed and wash your face slowly with warm water. Set the mood for relaxation before bed. This is not a time to be rushing about or planning the following day's events. Do this earlier in the evening.
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