Insomnia is a common problem. One third of adults have trouble sleeping from time to time, while another 10 percent to 15 percent have chronic sleep problems, according to the Mayo Clinic. But there are several things insomniacs can do to sleep better.
There are many causes of insomnia. Some may be related to ingesting substances and stimulants. Drinking too many caffeinated beverages and taking certain medications can cause sleep problems.
Emotions also can play a role in insomnia. People who are depressed, anxious or under stress may experience difficulty sleeping. Children may have insomnia after being frightened by nightmares.
Behavioral patterns may cause sleep problems. Changes in sleep patterns – such as taking a night-shift job and switching to a pattern of sleeping during daylight hours – can cause insomnia. Engaging in exercise or other forms of physical exertion too close to bed time also can cause restless nights.
Dangers of Insomnia
People who can't sleep may experience various physical and emotional problems. Lack of sleep makes people tired and less productive during waking hours. It also slows reaction time, increasing the risk of car accidents and other mishaps.
Sleep problems also increase the risk of health problems such as:
- obesity
- heart problems and high blood pressure
- diabetes
- depression
- anxiety
Tips to Beat Insomnia and Sleep Better
People with sleep problems can take several steps to improve the quality of their rest. They include:
Set up a sleep routine and stick to it. Go to bed and wake up at the same time every day, even on weekends. Try not to nap during the daytime. Also, establish a pattern of behaviors that increases relaxation right before bedtime. Such behaviors may include taking a warm bath and reading.
Use the bed for sleep and intimacy only. It's important for the mind to associate the bed with sleeping, so activities such as reading, watching TV and talking on the phone should be done elsewhere.
Keep the bedroom dark, quiet and cool. If necessary, dark blinds should be installed to keep out any excess light.
Do not lie in bed waiting for sleep. People who cannot fall asleep within about a half-hour should get up and leave the room. Return to bed after 20 minutes of sitting quietly.
Avoid foods and activities that interfere with sleep. Reduce consumption of coffee, colas, chocolate and other foods and beverages that contain caffeine. Do not exercise within a few hours of going to bed.
Following these five tips can help people with insomnia sleep better and reduce risks to their health.
Sources:
American Academy of Physicians
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