Insomnia
Wednesday 8 April 2009
Do you find it difficult to sleep at night? If so, you might be suffering from insomnia. Find out what it is and ways to help you get some kip.
What is insomnia?
Insomnia is a disorder that makes it very difficult for someone to fall asleep. Insomniacs often complain of not being able to relax or calm down before bed, whilst some can’t even close their eyes! Many also suffer from 'frequent nocturnal awakening', which means they wake up soon after falling asleep.
Sleep gives your body the time it needs to rest and also builds up energy for the day after. Therefore, insomniacs commonly feel tired and irritated, and may also have problems concentrating.
Insomnia is very common and a third of people in the UK suffer from it at one point in their lives.
Types of insomnia
There are three types of insomnia, all of which affects someone for different lengths of time.
Transient insomnia lasts for two to three days, whilst short-term insomnia can vary from a few days to three weeks.
Chronic insomnia sufferers often cannot sleep most nights of the week, and this can last for three weeks or longer.
Treatment
Before insomnia can be diagnosed, underlying causes such as depression will be checked for first.
Non-drug treatments such as counseling and lifestyle advice, plus advice on sleeping and relaxation will be next.
If this doesn’t work, GPs may prescribe sleeping tablets. However, they are very cautious to do so as tablets do not actually treat insomnia, they only work around it.
Before you decide to take any treatment, you should contact your local GP for more information.
The causes
Young people need between seven and ten hours of sleep per night – but not everyone is so lucky. Here are some possible causes of insomnia and ways to deal with it.
Stressed out
Try not to think or worry about your problems just before bed, it will only make it more difficult to fall asleep. Talking to someone will help to ease worries and will make life a little easier.
A hectic work or social life may have you feeling frantic and on edge which can affect sleeping habits too. Organise the week ahead by planning when to do homework, chores and other duties and when to have some fun. This will help to keep you focused.
No matter how busy your life is, always reserve half an hour before bed to wind down. Chill out by listening to music, writing or reading a book – watching TV might sound relaxing, but could wake you up even more.
Food junkie
Eating a meal just before bed will only give you more energy just when it's time to doze off. Late night munches will also restart your digestive system and can lead to heartburn or stomach aches, which makes it harder to fall asleep. To avoid this eat dinner at least four hours before bed.
Try not to drink too many caffeinated drinks like tea, coffee and fizzy liquids. Caffeine is a stimulant which provides instant ‘pick-me-ups’ and keeps you from feeling tired.
Exercise your life
Sometimes lack of exercise can make you feel restless or fidgety. To get rid of unwanted energy you need to get on your feet and start moving – even a 30 minute walk could do good and will keep you fit too.
Try not to exercise just before bed though - your body needs time to wind down.
Comfort mattress
Your mattress may feel comfortable, but it might not be what your body needs – especially when it’s time to sleep.
When lying on your back your spine should be level without making your shoulders and hips feel uncomfortable. If you feel like you’re sinking in to your mattress try turning it over or layering it with a thick duvet. You could also slip a thick board underneath for extra support.
