Insomnia or sleeplessness – it is a disease which haunts many. The lack of proper sleep leads to a number of other problems. Family and work life is affected, the persons suffering from insomnia tend to become short-tempered and overall there is a feeling of ‘unwellness’. Unless tackled the proper way, sleeplessness can really create havoc in a person’s life.
Insomnia is a very common problem that takes a toll on your energy, mood, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. But then don’t worry, there are simple means and methods to beat the disease.
But then what is insomnia? It is inability to get the required amount of sleep at night to refresh the body for the next day. There is this myth that if a person sleeps for eight hours in the night he/she is not suffering from the disease. But then that is wrong. The sleep requirement varies from person to person. For one it may be five hours and for another eight. The failure to achieve the required amount of sleep is called insomnia. Even if you are spending eight hours sleeping and still feeling drowsy and tired the next day, the chances are you are suffering from insomnia.
The problem causing the insomnia differs from person to person. It could be something as simple as drinking too much caffeine or a more complex issue like an underlying medical condition or feeling overloaded with responsibilities at the workplace.
Here’s how you can get a good night’s sleep.
Create a proper sleeping atmosphere: One must be ready to black out light and sound and try sleeping in a room which is cool and has free-flowing air. One can use ear plugs and eye masks to block sound and light. Also one should have the right mattress as it helps a long way in getting proper sleep.
Turn of all electronic gadgets: This should happen an hour before you actually doze off. Mobile phones, television all should be turned off. Electronic screens emit a blue light; it disrupts the body’s production of melatonin and combats sleepiness. Instead try reading a book or listening to soft music.
Regular sleeping schedule: Have fixed hours of sleeping and don’t deviate. One should get up in the morning at the regular time even if one is still tired. It will then enable the person to sleep properly the next day. Frequent changes of sleeping time disrupt the body’s biological clock.
Proper liquid intake: The body should have the proper liquid intake. Too much of it will force one to go to the bathroom constantly and less of liquid will lead to dehydration of the body. Both can hamper sleep.
Avoid spicy food at night: This is important simply because it can cause stomach trouble and heartburn which can affect sleep. It will definitely force you to get up a couple of times in the night which again will lead to sleeplessness.
Avoidance of excess caffeine: The Academy of Sleep Medicine in the United States recommends that one should stop taking caffeine-laced drinks at least seven hours before going to bed. For people sensitive to caffeine, the gap should be a minimum of 10 hours.
PNN & Agencies