The term Insomnia refers to an
inability to fall asleep or to remain awake for a
considerable length of time. This may cause chronic
tiredness, which badly affects your daily life. This
being the case, it is important to understand that
virtually everybody has problems with sleep at sometime
or the other. Stress, depression and worries are well-known
causes of insomnia. Illness is another possible cause,
especially if there is pain or discomfort.
How to overcome?
Exercise often helps you sleep, but avoid exercising
shortly before you go to bed.
Write down your worries rather than fret about
them while you're trying to sleep.
A warm bath before going to bed can help.
Don't have a heavy dinner.
Drinking alcohol may also disturb your night's
sleep, though a small nightcap can help you to
fall asleep in the first place.
down on drinks containing caffeine (coffee, tea, cocoa,
and colas), especially at late nights.
Make sure you have a comfortable bed. The bedroom
itself should be well-ventilated and cool and as dark
and quiet as possible.
Don't go to bed until you feel tired.
Sex just before bedtime can both promote and impede
sleep. Men may sleep well after sex whereas women
may liven up.
Read a book until you feel dozy. Get up again if you
are not able to sleep within half-an-hour. Sit down,
listen to some music and go back to sleep with in
Get up at the same time every morning. Set the alarm
and get out of bed quickly, even if you had a late
or sleepless night. This way, at the end of the day
you'll probably feel tired and sleepy at just the
right time. If you do this for a sufficient number
of days, you will successfully adjust your inner clock
and get tired when you need to.
For long trips by bus or plane, it might be worth
taking a sleeping pill if you expect to have problems
with sleeping. This should be an acting-fast pill
with a limited effect - about five or six hours. You
need to consult your GP to get it prescribed.
Most people can overcome their insomnia
by following the above given advices. If these don't
work, consult the doctor.