SLEEP DISORDERS (Insomnia)
What is a sleep disorder?
Sleep disorders are fairly common, and are basically problems with the quanity and/or quality of sleep. One may have difficulty falling asleep, or they may wake frequently or too early. One might even sleep for a reasonable length of time, but still be tired on awakening.
What is normal sleep?
Normal sleep involves a 90 minute cycle through several levels. It is in the deeper levels where one becomes rejuvenated. There can be certain behaviors that people practice regarding sleep. For some people, sleeping patters are a habit.
What are the consequences of a sleep disorder?
Though not usually serious, it can cause you to feel tired, depressed, irritable, and have poor concentration.
What causes sleep disorders?
Many things can affect sleep, including stress, depression, shift-work, pain, and a poor sleeping environment. Sleep can be adversely affected by caffeine, tobacco, alcohol, decongestants, and other medications. Physical problems can also impair breathing during sleep.
How much sleep do you need?
You've gotten enough sleep if you feel rested when you wake. The average adult needs about 7-8 hours of sleep a night. Sleep patterns usually change with age. Older people often sleep less at night, but take naps during the day.
How are sleep disorders treated?
Underlying health problems need to be treated, if present. Medications can be used to establish more normal sleep patterns. Some of these medications may have significant side effects, and some should not be taken for a long time. Making a few changes in their sleep habits helps.
What can you do?
- Establish a regular sleep pattern. Go to bed and get up at the same time every day, including weekends and holidays. This enables your body to develop a sleep routine or habit.
- Develop a bedtime routine prior to going to bed. Repeat the same sequence every night. For example, you might take a warm bath and then read for 10 minutes every night. Soon these activities will be associated with sleeping, and by doing them you will become sleepy.
- Use the bedroom for sleep, pre-sleep reading, and intimacy, if appropriate. Don't use the bedroom to eat, use the phone, or watch TV.
- Keep your bedroom quiet and dark. Use a fan to mask any noise, or use ear plugs. If you must sleep during the day, install dark blinds/curtains, or wear an eye mask.
- If you're still awake after trying to fall asleep for 30 minutes, get up and go to another room. Sit quietly for about 20 minutes before going back to bed. Repeat this as needed.
Other Tips:
- Avoid or limit intake of caffeine (coffee, tea, soda, chocolate), alcohol, tobacco, and decongestants.
- Exercise more often, but don't exercise within a few hours before bed.
- Learn to reduce or manage the stress in your life.
- If you are compelled to worry, don't lie in bed to do it. Set aside another time and location for worrying. For instance, you can spend 30 minutes after dinner writing down what's bothering you and what you can do about it.
- You might try eating a light snack before going to bed, but don't eat too much. A glass of warm milk or some cheese and crackers may be all you need.
- Don't nap during the day if naps seem to make your insomnia worse.
Adapted from the American Academy of Family Practice