Insomnia And How To Prevent It
By: Archan Mehta
Do you suffer from insomnia?
Insomnia is about difficulty initiating or/and maintaining sleep. In adults, insomnia is the most common sleep complaint. Approximately, one in ten adults have a long-term problem. Moreover, women are affected twice as often as men, but there is no gender difference prior to pubert, according to experts.
The causes of insomnia are multiple.
Often, insomnia is a result of hormonal changes–for example, during menopause. In fact, any condition that results in chronic pain can cause insomnia. Restless legs syndrome and bladder problems can also cause insomnia. Alcohol, cigarettes, caffeine and late-night eating can also cause insomnia. Depression, anxiety and work or domestic factors, such as babies, discord or shift work may be involved as well. Early morning wakening i.e. waking up at 4 a.m.–and being unable to get back to sleep–is a classic symptom of insomnia.
Initial insomnia and broken sleep can be a sign of stress and anxiety. Inability to go to sleep at all may signify a period of mania, as in bipolar affective disorder. Those who indulge in recreational cocaine and alcohol binges are likely to find it hard to "come down" and often report sleep problems.
So, what's the solution?
It goes without saying that a healthy diet, moderation and exercise are a must. Also, avoid eating large amounts at night or eating spicy foods. Avoid caffeine culprits, such as chocolate, cola and tea before bedtime as they are stimulating.. Being overweight can affect sleep, so address this as well. Use your bed only for sleep and not for eating or TV. Make sure the temperature and noise levels are optimum. Hide the bedroom clock, or you'll watch and hear it tick-tock throughout the night. If you can't sleep after thirty minutes, get up and do something else, preferably relaxing and in dim lights.
It is vital to stick to a schedule, so avoid taking naps, if possible. In addition, cognitive-behavioural therapy can help by changing negative thoughts about sleep, so relaxation therapy is beneficial. The role of acupuncture and hypnosis can also play a role, although they have not been fully verified.
By contrast, melatonin is the naturally occuring hormone that regulates our sleep pattern and is also the jet-lag hormone. It can regulate short-term insomnia and is available to the over-fifty fives on prescription in the U.K. In the States, it can be bought over the counter. In Australia, you can get it over the counter or on prescription. However, it would be wise to talk to your physician, since over-the-counter brands may not be fully therapeutic.
Furthermore, foods like milk which contain tryptophan are sleep-inducing. Other sources are bananas, poultry and honey. This helps to explain why we tend to snooze after Sunday lunch.
Does this resonate with your experience? What steps did you take to cope with insomnia? Please share your ideas in the comments. Thanks for your patronage.
{ 5 comments… read them below or add one }
That's quite a list, Anastasiya. I'm surprised ANY of us sleeps at all!
But in the end, I guess it's a matter of making sleep a priority. If you do, you'll probably also not be doing the majority of the "culprits" you listed … so removing the last few won't be so daunting! (I'm not making light of it; I know how critical sound sleep is!)
Anastasiya,
Thank you for posting this guest article. I hope you and your readers find it useful and interesting to read. Cheers.
Anastaysia, So funny as I sit here at 2:40 a.m…..can't sleep, drinking warm water with honey and lemon. This is something that happens to me at least once a week…annoying. I will have a look at your article again when I am feeling a bit more alert and plan on implementing some of your suggestions. Thanks!
I have struggled with insomnia over a long period of time, off and on. Occasional stress or anxiety always seems t to have exacerbated this. I have certainly attempted to keep caffeine intake more minimal and I have abstained completely after early afternoon. I have found that if I partake in an occasional glass of wine too late in the evening, though it is relaxing, it allows me to fall asleep and then after a short while I am awake again. Now, this is not necessarily consistent. I assume that it could be attributed to the sugar found in wine. A chiropractor recommended a sleep mask, which though reluctant, I tried and do not leave home without it. I also sleep on a temperpedic foam contour pillow that works for me and also travels with me. I have tried a combination over-the-counter supplement with Melatonin, Chamomile and Valerian (root) combination. That works for awhile, if the stress is not too high. Meditation helps considerably. Going to sleep after mentally compiling a gratitude list always is beneficial. I do have a television in my bedroom and that works for me with a sleep timer and a careful selection of what program I choose before I drift off. I have gotten away from this practice and really only use the television if I awake in the middle of the night and sometimes I mute the sound, set the sleep timer for a very short period (10 minutes, not exceeding 30 minutes), with no violence, only an uplifting program. This last offering has been my most recent addition: a very hot shower, immediately prior to retiring and I stand under that hot water for some time, drop my shoulders, relax and breathe deeply (not exaggerated breathing, though). The chiropractor really wanted me to take a hot bath with a mixture epsom salt, baking soda and a few drops of Jasmine essential oil added to the hot water and soak. This is good, too. I just prefer the shower and it has been extremely helpful, as of late, with the other things mentioned above: meditation during the day and after shower: using a sleep mask and comfortable pillow that fits my head and neck and aligns my back and a mental gratitude list. I hope this has been helpful……sweet dreams.
I have struggled with insomnia over a long period of time, off and on. Occasional stress or anxiety always seems to have exacerbated this. I have certainly attempted to keep caffeine intake more minimal and I have abstained completely after early afternoon. I have found that if I partake in an occasional glass of wine too late in the evening, though it is relaxing, it allows me to fall asleep and then after a short while I am awake again. Now, this is not necessarily consistent. I assume that it could be attributed to the sugar found in wine. A chiropractor recommended a sleep mask, which though reluctant, I tried and do not leave home without it. I also sleep on a temperpedic foam contour pillow that works for me and also travels with me. I have tried a combination over-the-counter supplement with Melatonin, Chamomile and Valerian (root) combination. That works for awhile, if the stress is not too high. Meditation helps considerably. Going to sleep after mentally compiling a gratitude list always is beneficial. I do have a television in my bedroom and that works for me with a sleep timer and a careful selection of what program I choose before I drift off. I have gotten away from this practice and really only use the television if I awake in the middle of the night and sometimes I mute the sound, set the sleep timer for a very short period (10 minutes, not exceeding 30 minutes), with no violence, only an uplifting program. This last offering has been my most recent addition: a very hot shower, immediately prior to retiring and I stand under that hot water for some time, drop my shoulders, relax and breathe deeply (not exaggerated breathing, though). The chiropractor really wanted me to take a hot bath with a mixture epsom salt, baking soda and a few drops of Jasmine essential oil added to the hot water and soak. This is good, too. I just prefer the shower and it has been extremely helpful, as of late, with the other things mentioned above: meditation during the day and after shower: using a sleep mask and comfortable pillow that fits my head and neck and aligns my back and a mental gratitude list. I hope this has been helpful……sweet dreams.