| Wednesday , October 27, 1999 |
A bad's night sleep often makes us tired and, ultimately, less productive than usual. Many people who are not getting enough sleep have insomnia, one of the most common sleep disorders. Insomnia includes difficulty going to sleep, staying asleep or going back to sleep when you awaken early. Insomnia may be temporary or chronic. It is a symptom, not a disease. The Mayo Clinic Guide to Self-Care identifies common causes of insomnia as: • Stress related to work, school, health or family concerns. • Depression • Use of stimulants like caffeine or nicotine, herbal supplements and over-the-counter and prescription medications. • Alcohol • Change in environment or work schedule • Long term use of sleep medications • Chronic Medical problems, including fibromyalgia or complex diseases of the nerves or muscles. • Behavioral insomnia, worrying excessively about not being able to sleep well and trying too hard to fall asleep. The Mayo Clinic guide recommends several ways to combat insomnia. It is important to establish and follow a ritual for going to bed. Make sure that you go to bed at the same time and follow similar procedures. Other tips include: • Avoid taking afternoon or evening naps. Sleeping before bedtime will only make you less tired. • Avoid strenuous exercise right before bedtime. However, moderate exercise four to six hours before bedtime is helpful. • Set aside a “worry time” during the day. • Don't take work materials to bed. • Take a warm bath one to two hours before bedtime. • Drink a glass of milk, warm or cold. • Avoid eating a large snack or meal or consuming alcohol close to bedtime. • Keep your sleeping environment dark, quiet and comfortably cool. • Try relaxation exercises • Lower or eliminate use of stimulants • Avoid beverages and medications with caffeine. • Do not smoke before bedtime • If you can't sleep, get up and stay up until you feel tired. (However, do not shift your rising time. • Keep a sleep diary. If, after a week or two, you still can't sleep, see your physician. Tests may uncover the cause of your insomnia. Mayo Clinic Guide to Self-Care provides reliable, practical, easy to understand information on issues relating to health. Much of the information comes directly from the experience of Mayo Clinic physicians, nurses, research scientists, health educators, therapists and other healthcare professionals. This book supplements the advice of your regular physician, whom you should consult for all individual medical problems.
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