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Health Corner September 2006

Insomnia No More

Insomnia—difficulty to sleep and staying asleep and the feeling of being unrefreshed upon awakening—is an issue for many people at some point in life.

Occasional insomnia is common.  10% to 15% of people have difficulties with sleep nightly. Unfortunately, the effects of sleeplessness aren’t limited to the twilight hours. After spending a night counting sheep instead of catching zzzzzzzzzzzzzzzs, you might experience some of the following: find yourself snapping at family members, dragging yourself through the day feeling fatigued or tense, or battling to concentrate, think clearly or remember even simple lists.

Most insomnia is caused by poor sleep habits or other lifestyle factors. It may be related to a number of medical conditions, such as chronic pain and thyroid or neurological disorders.  Side effects of medications, such as those used to treat asthma, high blood pressure, or heart condition, may also effect your ability to sleep soundly. Depression, stress or anxiety may cause insomnia.  The likelihood of experiencing insomnia typically increases with age. This is probably related to the fact that people awaken more easily after age 50, due to changing sleep patterns.

Things to avoid or limit:

            Caffeine

            Nicotine

            Alcohol

            Inactivity

            Large meals before bedtime

Naps

Checklist for a Health Sleep Environment:

ü      Unwind. Slow the pace of your activities in the evening. A relaxing ritual may help. Allow for a time of transition.

ü      Minimize interruptions. Close your bedroom door to keep it quiet, or create a subtle background noise, such as a running fan.

ü      Get comfy.  Make sure that your mattress and pillow provide adequate support so that you awake without feeling stiff and sore. Keeping you bedroom comfortably cool may also help.

ü      Limit time in bed. Too much time in bed can promote shallow, unrestful sleep.

ü      Don’t “try” to sleep. The harder you try, the more awake you’ll become. Read or watch TV until you become drowsy, and then go to you bedroom to fall asleep.

ü      Hide the clock. Place clocks where they aren’t visible or reachable so that you won’t keep checking the time.

Source: Mayo Clinic Women’s Healthsource