Insomnia Concerns

Though many people think of insomnia as the inability to fall asleep, it also involves not being able to stay asleep or continually waking up earlier than planned. Sleep problems that last just a couple of nights or a few weeks are often related to stress or to excitement. But insomnia can become chronic, lasting for months or even years.

Insomnia is considered a symptom of many underlying conditions or situations that may be hard to identify. Dietary and lifestyle factors, physical pain, a major illness, medications, even a bad mattress, can all contribute to sleeplessness. For most people, however, tension, anxiety and depressiondefine lie at the root of insomnia. Discovering the basic cause or causes of your sleep problems may take some detective work, but it is ultimately the best way of finding a cure.

Dos and Don’ts of insomnia

• Keep your worries and problems out of your bedroom. Entering it should not make you think of the bills you have not paid or the work you need to do the next day.

• Make the hours before going to bed as relaxing as possible to keep your mind off the day’s problems. Take a warm bath, listen to some soothing music or read a book.

• Make a list of your worries if they are keeping you awake, so you can deal with them at another time. But don’t leave the list by your bedside.

• Relax in bed. Imagine doing something peaceful. Try to relax all the muscles in your body; start with your forehead and jaw, and work down to your feet.

• Get up at your normal time.

• Don’t take a nap during the day.

• Don’t smoke or drink excessive amounts of alcohol or stimulants such as tea and coffee too soon before going to bed.

• Don’t eat a rich or heavy meal less than three hours before bedtime.

• Don’t over stimulate your mind near bedtime.

• Don’t exercise late at night. Evening workouts can keep you awake.

• Don’t keep looking at the clock at the side of your bed.

• Don’t lie awake for hours worrying; get up and do something useful but relaxing for 20 minutes or so, until you fee tired again.