Insomnia

In simple language insomnia means an inability to fall asleep initially, or after premature awakening. Some may fall asleep without much difficulty but find themselves waking up too frequently, while others wake up too early in the morning and find it difficult to fall asleep again. Most of them do so because of a mental or physical problem or sometimes because of both. Therefore it is necessary to look for a reason for insomnia and attempt to remedy the primary condition. Some of the common mental or psychological reasons for insomnia are depression, anxiety, worries and stress. Dependence on substances such as alcohol is another well known cause of insomnia. Tobacco and too much coffee are also “enemies” of good sleep. Any physical illness or condition, which causes pain and discomfort, as well as excessive heat, cold, noise, or an uncomfortable bed, are the common physical conditions which cause  insomnia. 

We must also remember that anyone of us may not be able to sleep for a few days during times of bereavement or during a time when we are acutely excited or tired. These situations do not require any treatment. Sleep will return to its normal pattern once the situation or the acute state is over. However if you are unable to fall asleep for a longer period, it may be necessary to take measures to obtain the natural rhythm of sleep. The best known procedure is to follow a health sleep routine which includes going to bed only when sleepy, avoiding day time sleep, choosing the most conformable room to sleep in, waking up at the same time everyday to allow your brain to set the biological clock to a patten, and gradually slowing down your work towards the evening. Things to avoid include strong tea and coffee, alcohol and tobacco at bed time. It is best not to chase sleep. instead it is best to allow sleep to come to you. This can be done by telling yourself that you will sleep if you become sleepy. Peace of mind at bedtime without getting engaged in worries and problems, a relaxing walk, soft soothing music, a hot bath or a hot beverage (usually not coffee), engaging in some light activity such as reading a newspaper or a magazine also helps. If all this fails it may be advisable to consult a doctor. 

Do not use sleeping tablets without medical advice. There are no over the counter sleep remedies that can be recommended though some drug manufacturers may like you to think otherwise. An ideal sleeping medication would produce normal sleep; it should be non-habit forming and free of side effects such as lethargy or drowsiness the next morning. There is hardly any drug that meets all these qualities. Even when a doctor prescribes a sleeping tablet its efficacy does not usually last more than two weeks. Sleeping tablets are useful for short periods only. No drug manufacturer has produced a sleeping tablet, which works for long periods. All sleeping tablets currently available cause dependence if taken on a regular basis and one may get hooked in a matter of a couple of weeks. A good sleeping habit remains the best sleep remedy. 

Generally an adult needs about 8 hours of sleep a day: and less as they grow older. There are exceptional people who have done well with more or less hours of sleep. Many busy persons engaged in business, politics and other busy professions have been reported to function effectively with about 4-5 hours of sleep without any apparent consequences of ill health. However if you have  less or more sleep do not worry.