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Occasional periods of sleeplessness affect us all at some time or another and it can be very frustrating to deal with. But what if you are constantly faced with this problem every night as you lie in bed? Or do you fall asleep only to wake up shortly and be unable to go back to sleep? Do you go many nights-sometimes even weeks- with little or no sleep? If so, you are facing a serious problem. How do you cope?
Male and females of all ages both tend to get insomnia, but it does seem to be more common in females due to a history of depression and/or the onset of menopause. The elderly also encounter insomnia with the advancing of age. The ability to sleep versus the need for sleep decreases in the elderly making them a prime candidate for poor quality sleep.
The majority of people, including family and friends, tend to shove this discussion aside, believing it is mainly something that can be controlled. These people may have experienced a sleepless night here and there, known as, "Transient Insomnia" (lasting for a few nights) or "Short-term Insomnia" (two or three weeks) and last but not least, "Chronic Insomnia" (poor sleep that lasts three weeks or longer). But, they do not really understand the causes and effects, nor can they comprehend what it's like to live with such a disease. Chronic insomnia is just that, a disease. And it can have serious consequences. Hopefully, I will be able to give you the information needed to guide you to a clear understanding to the importance of "quality" sleep.
First you need to recognize what is causing your insomnia. Depression and stress play a huge role, as do physical pain or health problems, poor nutrition, certain foods and medication, poor exercise, or too much exercise close to bedtime.
Eating correctly can help. Some foods to avoid, especially close to bedtime are sugar, tobacco, eggplant, cheese, wine, bacon, ham, sausage, tomatoes, potatoes, spinach, sauerkraut and chocolate. These foods produce stimulants in the brain, making it hard for you to fall alseep.
Some foods that may help are turkey, bananas, figs, dates, grapefruit, tuna, yogurt, and whole grain crackers.
You should avoid napping during the day and avoid caffeine, exercise, and any stressful activity before bedtime.
Some people feel that taking a warm bath is soothing and helps them to wind down. Drinking a glass of warm milk might also help.
These are of course, only suggestions. If you are facing insomnia you should consult a physician, especially in the case of chronic insomnia (poor sleep that lasts three weeks or longer.)
Signs that you should see a doctor right away include decreased work productivity, incresed accidents, poor concentration, irritability, nervousness, fatigue and short or long-term memory loss.
You should not take over-the-counter sleep aides without first talking with your doctor because many people become addicted.
You do not have to live with insomnia. Chronic insomnia can also lead to other, more serious health problems. Don't wait for it to go away on its own. Get help.
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