Sleep is something that every body craves. So why does everyone struggle with it periodically?
Causes of Insomnia: Uncontrollable Risk Factors
There are actually two different forms of insomnia--secondary (when insomnia occurs as a symptom or side effect of something else) and primary (when insomnia is a disorder in itself, not occurring as the side effect of another condition). Both are characterised by the inability to fall or stay asleep, but the causes insomnia are very individual.
There are two main categories of risks that can contribute to insomnia--those that you can't change, and those that you can.
Uncontrollable Risk Factors
These variables are out of your control. Although you can't do anything to change them, it's important to know what has been associated with the development of insomnia.
Your age. As you get older, your sleep patterns change, resulting in more awakenings during the middle of the night and a harder time staying asleep.
Your gender. Insomnia is more common among women, but experts aren't exactly sure why. Some theories include hormonal changes; greater sensitivity to the sounds of their children; and higher incidence for conditions that can result in secondary insomnia, such as depression and anxiety.
Your health history. Several medications can cause secondary insomnia, but many medical problems--emotional, neurological, respiratory, heart, thyroid, gastrointestinal, and chronic pain disorders--can all disrupt sleep quality and quantity.
Your socioeconomic status. Insomnia is more common in people of low socioeconomic status.
Your work hours. Shift workers are at a high risk for insomnia. Shift workers over the age of 50, and those whose shift hours change on a regular basis are even more prone to sleeping problems.
Do's & Don'ts to Improve Your Sleep
Try to incorporate these do's and don'ts into your lifestyle:
Sleep-Improving Do's
DO create the right environment. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include closing the blinds and curtains and turning the temperature down a few notches.
DO stick to a routine. Try to go to bed and wake up at the same times each day--including weekends.
DO nap wisely. Keep daytime naps shorter than 20 minutes so you don't mess up your sleep schedule.
DO add white noise. A little bit of sound can be relaxing, so turn on a fan or a CD of rain sounds
DO exercise regularly. A consistent fitness program can go a long way to improving your sleeping patterns. Just don't do it close to bedtime.
Sleep- Improving Don'ts'
DON'T use your bedroom for other activities. Your bed should be associated with sleep, not "daytime" activities like paying bills, watching TV or talking on the phone.
DON'T eat big meals before bed. This can cause heartburn, indigestion, and increased energy levels. Limit your intake of foods high in protein and fat at night as they're harder to digest.
DON'T drink or smoke to relax and fall asleep. Alcohol and nicotine interfere with sleep and are unhealthy habits to rely on.
DON'T stress out. Uncontrolled stress can prevent you from falling asleep. Try stress-reducing activities like yoga, meditation, relaxation music, and exercise each day.
DON'T just lie there. If worry is keeping you awake, get up and be productive. Make a list, pay a bill, or send the important email--then go back to bed.
The side effects of poor sleep can be debilitating to your lifestyle and productivity and dangerous for your health, so talk to your doctor If small changes don't limit your tossing and turning, as it may be time for a checkup
Yours in health,
Dirk Hansen
Comments