Wendel Abel
MANY OF us take a good night's sleep for granted. There are many persons who do not sleep well and suffer from insomnia.
Insomnia refers to a group of disorders that may be associated with difficulty falling asleep, difficulty maintaining sleep, waking up too early, or not experiencing sleep that is refreshing.
People with insomnia may wake frequently throughout the night, or feel groggy and not well rested when they awake, and often try to remain longer in bed in order get a little more sleep.
HOW MUCH SLEEP DOES ONE NEED?
How much sleep does one need? Most persons need seven to nine hours of sleep to function effectively. Some persons who are able to function on less and others need more. We all need adequate amount of sleep as sleep is restorative in activity.
What common condition may cause insomnia? Common conditions include anxiety, depression, excessive worry and concern and other mental disorders. Medication and stimulants such as caffeine, chocolate and theophylline in tea may cause insomnia.
What are the effects of not getting adequate sleep? Common effects include irritability, difficulty concentrating, memory problems, decrease in alertness, difficulty functioning on the job, interpersonal problems and intolerance.
TIPS FOR A BETTER SLEEP
1 - Take care of your diet. Heavy meals may present problems with digestion and heartburn, so will spicy and fatty foods.
2 - Avoid drinking. Drinking alcohol may delay your falling sleep. Sleep may also be interrupted and you may have a hangover on waking up.
3 - Avoid late exercising. Late exercising may keep you awake. Exercise is important. Afternoons are great for exercise.
4 - Pay attention to your medication. Many medica-tions we take may keep us awake. Medications that make you drowsy should preferably be taken at nights. Those that keep you awake are sometimes better taken earlier in the day. Always discuss your medication with your doctor or pharmacist.
5 - Avoid stimulants such as caffeine, chocolate and theophylline in tea. These may keep you awake. Withdrawal from nicotine may also result in difficulty sleeping. So smokers, beware!
6 - Avoid sleeping during the day. If you sleep a lot during the day then you may have difficulty sleeping at nights. Use your days for productive activities. Get a life!
7 - Avoid sleeping pills if possible. Many sleeping pills are addictive, try to avoid them. Some conditions or situation may necessitate your taking sleeping pills. This is a decision you should discuss with you doctor. Most sleeping pills are not encouraged for long-term use.
8 - Learn to reduce worry and anxiety. Excessive worry and anxiety are very common causes of insomnia. Try to reduce your anxiety levels. There are many natural methods such as yoga, meditation, relaxa-tion and breathing exercises which may be used to control worry and anxiety.
9 - Make your bedroom comfortable. Ensure that your bed is comfortable. Invest in a good mattress. Avoid excessive noise at nights. Mosquitoes and other irritants may affect your sleep. You may need to mesh your windows.
10 - Seek professional help. If you have major problems with sleeping you may need to seek professional help and get a sleep test to ascertain if you are having a major sleep disorder and the best treatment option available.
CHILDREN
Children who may have difficulty falling asleep may be ill. Do not get angry or slap them. Seek help.
THE OLDER PERSON AND SLEEP
As we get older our sleep patterns may change. In addition, medication, illness, depression and anxiety may interfere with our sleep.
ADULTS WHO WORK ON SHIFT
Adults who work shifts or at nights may have sleep problems. Policemen, health care workers, firemen, airline workers and others who work nights and on shift could find their sleep patterns constantly changing.
STUDENTS AND SLEEP
Students should avoid medication to aid sleep. Many medication may affect your short-term memory and your performance in class or examination.
WHAT ABOUT HERBAL PREPARATIONS?
Herbal preparations such as valerian root, melatonin and nutritional supplement such as L-Tryptophan may work for some persons.
MEDICATION MAY BE USEFUL
Some persons suffering from insomnia may need to take medication. You do not need to suffer the effects of poor sleep, there are many newer and safer drugs available. Discuss your options with your doctor, try to avoid taking sleeping pills for too long and ensure that your sleeping pills do not react with other medications which you may be taking.
Dr. Wendel Abel is a consultant psychiatrist and senior lecturer, University
of the West Indies; phone: 922-3216; email yourhealth@gleanerjm.com.
