Almost everyone experiences Insomnia – or sleeplessness – at times. Noise ,pain, coffee, irregular hours, unfamiliar surroundings and worry can lead to restlessness nights. Today we will discuss Do’s and Don’ts of Insomnia.
Because time drags when they are trying to sleep, most people overestimate their sleeplessness.
There are no rules about how much sleep is necessary: eyeryone’s need are different.
Babies and some teenagers may sleep up to 18 hours each day, but elderly people may require only five or six hours.
There are two types of sleep : Orthodox sleep and REM sleep i.e. rapid eye movement sleep during which dreaming occurs.
Both types of sleep are necessary if a person is to start next morning feeling refreshed.
Lack of sleep cause irritability, inefficiency and inability to concentrate at school or work.
However, the body can make up for sleep loss without catching up on every lost hour.
People who had several nights broken sleep can recover after a single sleep of about 12 hours.
Some insomnia sufferers become so wound up that they can not relax enough to sleep.
A vicious circle of overtiredness and insomnia develops and the victim becomes exhausted.
Insomnia, Particularly early waking, may be a symptom of depression. Sufferer also lack energy, finding everything an effort.
INSOMNIA – Do’s and Don’ts =
- Note your pattern in your diary: it will help you to find the cause of your insomnia.
- Preserve to find the alternative therapy that suits you.
- Take plenty of fresh air and exercise.
- Try to relax as often as possible during the day, and try to follow a regular routine.
- Keep regular sleeping hours.
- Ensure that your bedroom is ventilated but warm, quiet and dark
- Make sure that your bed is comfortable and gives your body proper support.
- Allow yourself time to relax and unwind before trying to sleep.
- Listen to soft, easy music while preparing for bed.
- Take a warm, not hot relaxing bath if required.
- Put the bedside clock out of sight.
- Relax in bed. For example, imagine doing something peaceful, such as sun bathing on a deserted beach.
- Take alcohol or stimulants such as tea, coffee, cola drinks before going to bed.
- Eat anything immediately before going to bed, or a heavy meal less then three hours before bedtime.
- Over stimulate your mind near bedtime- for example by smoking, taking a hot drink or watching a violent film .
- Put off going to bed.
- Lie awake hours for worrying, get up and do something relaxing for 20 minuted or until you feel tired again.
What the therapist recommend ?
Self help – Treatment of general health with homoeopathic remedies is said often to bring about an improvement in sleeping habits.
In the mean time, one of the following may help: Aconitum when kept awake by a sense of fear, panic, possibly following a shock or fight
Arnica when overtired mentally and physically, and when the bed feels too hard and constant movement is necessary to get relief.
Coffea when wide awake with an active mind.
Herbal Medicine :
Self Help : Infusion of camomile or lime blossom are gently relaxing, so take 2 tablespoon full at night.
Consultation : Individual treatment and counselling may be needed for chronic insomnia due to stress and tension.
In short term 1 teaspoon of passion flower or cowslip tincture each night can help.
The patients head rests gently on the pillow during treatment, and the body is kept well covered and warm.
The therapist uses mainly slow, rhythmic stroking movements with fairy deep kneadings.
A full massage of the legs and back is applied, taking extreme care to avoid hypersensitive area and abdomen.
Other Alternative Treatment –
Traditional Medicine : A glass of warm milk with a teaspoon of honey helps induce sleep.
An Orthodox View –
Doctors can treat some form of depression by prescribing antidepressants drugs and so relieve insomnia.
Other diseases that interfere with sleep, particularly painful ones, can also be diagnosed and treated.
Sleeping pills may be effective in breaking a vicious cycle of sleeplessness and overtiredness. However, users can become addicted within as little as three weeks of regular use, and the pills must therefore be only used for short period of times.