| Friday, May 07, 2004
|INSOMIA/ TOSS AND TURN NO MORE
(abstracted from an article of Harriet Edleson)
what is it?
an inability to fall or stay asleep through the night that lasts for at least a month and affects daytime functioning. the incidence of insomia tends to increase with age and affects about 40pct or women and 30pct men.
Primary Insomia has no known physical or psychological cause. it can be the result of stress, anxiety, caffein or alcohol.
Secondary Insomia is often a symptom of an underlying condition such as depression, anxiety, substance abuse, pulmonary disease, Parkinson's or Alzheimer's disease, chronic pain, diabetes, sleep apnea or perimenopause. certain medications, such as those used for high blood pressure, can also disrupt sleep patterns.
* irritability or bad mood
* lack of concentration
* memory lapse
* difficulty learning
* a constant preoccupation with getting enoug sleep
some incomia is most often the symptom of a bigger problem, it is difficult to prevent without solving the underlying cause. however, certain lifestyle may help. for instance.
** if you think stress is the cause of your insomia, look for ways to lighten your load. ask your spouse(if married) or say no too many social engagements.
** avoid daytime napping.
** eliminate caffeine, including coffee, chocolate, soft drinks and some pain relievers.
** don't smoke or drink alcohol.
** try distracting yourself from the day's events with light reading to relax and induce sleep.
** avoid large meals near bedtime, they can contribute to indigestion, which disrupts sleep.
** go to bed and get up at the same time each day.
** exercise 20 to 30 mins each day, at least five to six hours before bedtime.
** take a hot bath to relax just before bedtime.
** keep your bedroom cool, dark and quiet, temperature extremes can disrupt sleep or prevent falling asleep.
** try sleeping in different room (if married) than your spouse.
** practice evening relaxation routines such as progressive muscle relaxation or meditation.
** expose yourself to an hour of morning sunlight each day. this help the body's interna;l logical clock reset itslef daily.
|posted by infraternam meam @ 1:16 AM