Insomnia is rarely diagnosed as a disorder in its own right, so it's impact on our society is not fully noticed.
Insomnia is generally seen as part of some other disorder. Chronic insomnia can decrease productivity at work, impair concentration and attention, and may cause accidents while driving or operating machinery. Insomnia affects twenty to forty percent adults. Women and elderly are more likely to be the victims of insomnia.
There are three types of insomnia:
1. "Initial" insomnia, that is, after turning
out the lights, it takes longer than 30 minutes before
one can fall asleep.
2. "Middle" insomnia, that is, after going to
sleep, one has difficulty in maintaining sleep and
remains awake for more than 30 minutes before the morning
waking time.
3. "Late" or "terminal" insomnia,
that is, premature awakening in the morning with less
than 6.5 hour of sleep.
A minimum of 6.5 hours of sleep is considered standard requirement because two thirds of adults report between 7 to 8.5 hours of sleep per night. However, some people may need more or fewer hours of sleep.
One third of adults are either "short sleepers," needing 4 to 5 hours of sleep or "long sleepers" needing 9 to 10 hours of sleep.
We first determine how much sleep one requires and how much sleep he or she is actually getting. A person with insomnia may have one or all the three problems, the initial , middle, and late insomnia or, a combination of any two.
Insomnia is also evaluated by the "sleep efficiency." Sleep efficiency is computed by the number of sleep hours over the total hours in bed. The sleep hours should be 85 % of the total time in bed. If a person was in bed for eight hours, of which he was awake 2 hours, his sleep hours filled only 75 % of the total time in bed. Sleep efficiency in this case was poor.
Insomnia is treated inadequately and generally limited
to a prescription of sleeping pills.
Sleeping pills work for a short time as the patient
develops a tolerance for the pills and requires more and
more medication. Other factors, such as, a physical or a
mental disorder, family, health, and work-related stress,
divorce, separation, and grief, may cause insomnia, and
need to be dealt with first.
Treatment of a long-term insomnia, includes giving up
faulty sleeping habits and developing good sleeping
habits. Faulty habits that contribute to insomnia:
1. Going to bed when you are wide awake and your body and
mind do not want to do anything with sleeping.
2. Staying in bed awake too long, even though you can't
fall sleep. Occupying the mind with problem solving,
thinking, worrying, etc. , makes mind more awake.
3. Lying in bed awake and trying harder and harder to go
to sleep only increases anxiety and frustration which
makes the sleeping problem worse.
4. Oversleeping in the morning hours on weekdays or
weekends may not be a problem for others but it has a
harmful effect on a person with insomnia.
5. Reading a book or watching TV in bed induces sleep in
some people, but if you do not fall asleep in 30 minutes,
it can make your sleep problem worse.
6. If you fall asleep in places, other than bed, you get
out of the habit of sleeping in bed.
Good sleeping habits induce sleep.
1. Avoid caffeine and alcohol in any form, four to six
hours before bed time.
2. Avoid nicotine near bedtime and upon awaking during
night.
3. Avoid a heavy meal in the evening. On the other hand,
a light snack before bed time may be sleep
inducing.
4. Avoid vigorous exercise within 3-4 hours of bed time.
On the other hand,
regular exercise in the late afternoon may deepen
sleep.
5. Minimize noise, light, excessive temperature during
sleep by using ear plugs, window blinds, electrical
blanket/ air conditioner, etc.
6. Spend no more than 8 hours in bed per night.
9. If you must take a daytime nap, keep it less than an
hour and complete it before 3 p.m.
10 Go to bed only when sleepy.
11. Get out of bed when unable to fall asleep for more
than 30 minutes and return to sleep within 30 minutes.
During this time, do only a manual activity or count your
breaths while breathing abdominally.
12. Repeat this procedure as often as necessary.
13. Arise at the same time every morning.
13. Practice relaxation technique
14. Do not use your bed and the bedroom for non-sleeping
activities, such as eating, paying bills, talking on
phone, etc. Bed/bedroom should be used for sleeping
purposes only.
I need to clarify something here real quickly. When I ordain this last rule, I am not suggesting celibacy is the cure for insomnia. I mean, with reasonable exceptions, use your bed and bedroom for sleeping activity only!
* This is an educational article for general
information and not professional advice. Consult a
professional for your specific case.
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Copyright 1996,
Mind Publications
Dr. Vijai Sharma
Your Life Coach
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