However, many people do not know the complexities of insomnia, including psychophysiological insomnia, and how each of us is at risk for it. As a result of this, you may feel lethargic and less productive the next day. To an ordinary person, insomnia is the inability to fall asleep or remain asleep throughout the night. It is known to affect up to 70 million Americans yearly, while its symptoms are experienced by 33%-50% of the adult US population. Sleep may be better in any place other than the insomniac's bedroom.Insomnia is perhaps, one of the most common sleep disorders known to us. Sleep often occurs when not trying too hard to fall asleep. This, in turn, increases anxiety about not being able to sleep. He or she may become tense and even more aroused. For instance, an insomniac may "try too hard" to fall sleep. Go to bed and get out of bed at the same times every day.īehaviors that disturb sleep can develop and become the major factors causing insomnia. Use your bed just for sleeping and sexual activity. If you must, limit the nap to 15-20 minutes. Performing activities in bed such as doing homework, talking on the telephone or watching television are also habits that may cause sleep problems. Frequent changes in bedtime or waking times and napping during the day can disrupt sleep. Strenuous exercise or stimulating mental activity can affect sleep as well. Caffeine, alcohol or smoking too close to bedtime can lead to poor sleep. Insomnia can begin with habits or activities that do not promote sleep. How to Cope with Insomniaĭecrease caffeine intake and limit caffeine to before the early afternoon.Īsk your doctor about possible stimulating side effects of your medications. View a list of medicines that can cause insomnia. Do not stop any medicines if you have not consulted with your doctor. If you take any of these medicines and you are having sleep disruptions, talk with your doctor. These can cause insomnia, often when taken close to bedtime or when the dose is increased. Some medicines have a stimulating effect, causing wakefulness and alertness. ![]() Stopping medicine that encourages sleep after long-term use can lead to severe insomnia. ![]() Medications can be a major cause of insomnia. It is best to talk with your doctor about ways to cope with insomnia caused by a medical condition.If you have insomnia and another health concern, such as anxiety, depression or menopause, you need to talk with your physician about the best way to manage both issues. Some medical conditions may cause insomnia. If your mate snores, he or she may have sleep apnea and should consult a doctor. How to Cope with InsominaĪddress these environmental factors to improve your sleep. Other disruptive environmental factors include concerns about safety in the house, caring for a family member or a rapid ascent to a high altitude. A snoring sleep partner or an uncomfortable bed can also disturb sleep. Loud noise, bad odors, bright lights and extremes in room temperature can disturb sleep. Keep a regular bedtime routine and schedule, even on days off from school. Identify and deal with attempts to delay bedtime by limiting activity before bed so sleep can occur naturally and quickly.Įliminate stimulating activities close to bedtime. Some children are unable to sleep unless a special blanket or pacifier is present. These include fear of the dark, fear of being left alone or an unreasonably early bedtime. However, several other factors may also affect a child's sleep. ![]() Once this is accomplished, sleep often occurs naturally and quickly. ![]() These attempts to delay the bedtime should be recognized by the caretaker and then limited before bedtime. A child may ask for one more bedtime story, take several trips to the bathroom, ask for food or water or ask to watch a few more minutes of television. Meditate on positive and pleasant thoughts or topics to redirect thoughts.Ĭhildren often attempt to delay bedtime. Tense then relax each muscle group to help your muscles relax. Sleep tends to return to normal once the stress is removed or reduced or when the person learns to cope with it. Sleeping in new settings such as a hotel or hospital room can also lead to insomnia. Acute stress, such as major life events (tragic loss, marriage, a job change or an exam) can lead to insomnia.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |