Insomnia also known as sleeplessness affects more than 30% of the population. Although some people associate insomnia with not sleeping for several nights in a row, it is also defined as:
- Waking for long periods during the night
- Waking up too early
- Taking more than 30 minutes to fall asleep
- Not feeling like you’ve been asleep
Although insomnia is more common in women than men, anyone can suffer from it during their life, and the likelihood of insomnia does increase in men after the age of 44.
Often it is a temporary (one to four weeks) condition resulting from stress, family trouble, a change of routine, feeling uncomfortable (strange bed or mattress needs changing), or jetlag. Longer lasting insomnia also known as persistent insomnia (more than four weeks) can be a symptom of illnesses such as anxiety and depression, and sleep apnoea. If insomnia persists, it’s best to consult a doctor. For temporary insomniacs there are some self-help remedies you can try.
Daytime Routine:
Changing your routine during the day can help to ensure a better sleep. If you find yourself exhausted during the day due to lack of sleep and decide to take naps during the day, try to resist this even though you’re tired. Sleeping in the day can prevent you from sleeping at night.
Regular exercise is another way to overcome insomnia. Just thirty minutes of exercise can help you improve the quality of your sleep, but make sure that you don’t exercise within four hours of your scheduled bedtime, if you are struggling with insomnia. The body needs time to cool down and relax before bed, and rigorous activities before this can cause insomnia.
Exercise during the day also helps you to wake up and be more alert of your surroundings, thereby being able to avoid any dangers to your person. Insomniacs find it difficult to concentrate during the day due to the lack of sleep, but a good workout refocuses the mind and awakens the body.
Setting a specific time to get up and then sticking to this time seven days a week can help you regain a more peaceful slumber. It gives your body time to readjust to when it needs to be awake and when it should be asleep.
Night-time Routine:
Creating a night-time routine can greatly help against insomnia. A set bedtime with a half hour to an hours preparing for bed can help the body relax and your mind know that it is time to stop thinking.
Having a warm or cool shower/bath depending on the season can be part of this routine, as well as drinking a hot beverage half an hour before bed. Milk is the traditional one and most effective. Be sure to avoid coffees, and only drink relaxing teas such as camomile or jasmine tea.
Once in bed make sure that you’re not staring at a clock, digital or otherwise, as you’ll end up worrying about how much time has gone by and that you’re not asleep.
If after an hour you simply can’t sleep, then stop trying. Get up and go into another room. Watch some TV or listen to some relaxing music on the radio until you start feeling sleepy, then go back to bed and try again.
This article was written by Sarah Oxley on behalf of Pannone LLP, experts in personal injury and accident claims. Sarah is an enthusiastic fencer and enjoys Ju-Jitsu bo staff, but has suffered from bouts of temporary insomnia.
Sources:
Better Sleep Better Life, Insomnia Statistics: http://www.better-sleep-better-life.com/insomnia-statistics.html
Patient-Trusted Medical Advice And Support, Insomnia (Poor Sleep): http://www.patient.co.uk/health/Insomnia-Poor-Sleep.htm
Insomnia 911, Insomnia Statistics: http://www.insomnia911.com/insomnia-facts/statistics.htm
NHS, Insomnia Self-Help: http://www.nhs.uk/Conditions/Insomnia/Pages/Prevention.aspx