SLEEP; IRRELEVANT OR A NECESSITY Part 2: Improve Your Sleep

Sleep problems are nothing new. Today, millions of people have difficulty sleeping well. It is estimated that about 35 percent of the world’s population suffers from insomnia (the inability to enjoy normal and sufficient sleep). It is one of the most serious epidemics today. To make matters worse, many insomniacs suffer in ignorance. Many simply accept sleeping badly as part of life and resign themselves to spending their waking hours feeling irritated and drowsy.

The principal causes of insomnia can be grouped into 4 categories;

Medical: Alzheimer’s disease, Parkinson’s disease, apnea, closure of the upper air passage during sleep, asthma, heart, and digestive diseases.

Psychiatric: depression, anxiety, panic, post-traumatic stress disorder

Environmental: light, noise, heat, cold, restless mate

Other Causes: Alcohol and drug abuse, and side effects of some drugs.

Recognizing the need for help is half the battle of curing a sleep disorder. However, for appropriate treatment to be given, it is important to know exactly what is causing the insomnia.

A medical examination called a polysomnogram has contributed to the diagnosis and treatment of many sleep disorders. A polysomnogram is a group of tests performed to map sleep while the patient is sleeping under the most normal conditions possible.

One of the most common causes of insomnia among adults is related to snoring. If you have ever slept near someone who snores, you will testify to the fact that it can be extremely uncomfortable. Snoring can be a symptom of obstructive sleep apnea syndrome (OSAS), in which the closure of the throat temporarily prevents a sleeper from inhaling enough air down to the lungs.
Children can also suffer from insomnia. The signs of sleep deprivation may appear at school-poor academic achievement, irritation, and lack of concentration-perhaps leading to a wrong diagnosis of hyperactivity. Some Children may be afraid to sleep because of frequent nightmares related to horror movies, violent news programs, or quarreling at home. By promoting a peaceful and loving atmosphere at home, parents can help to avoid these problems. Obviously, medical advice should be sought if symptoms persist. Without a doubt, a good night’s sleep is as important for children as it is for adults. But how can we get a good night’s sleep?

Sleeping well depends on a series of factors beyond just controlling anxiety and stress. These are known collectively as sleep hygiene. Effective sleep hygiene amounts to a way of life. It includes getting regular exercise at the right time of the day. Exercise during the morning or afternoon can help one to be drowsy at bedtime. But working out close to bedtime can interfere with sleep. Exciting films or engrossing reading material can also have a stimulating effect. Before going to bed, it may be better to read something relaxing, listen to soothing music, or take a warm bath.

Preparing the body for restful sleep also involves watching your diet. While alcoholic drinks make a person feel drowsy, they can actually impair sleep quality. Coffee, tea, cocoa, chocolate, and cola-based drinks should be avoided at night because they are stimulants. On the other hand, small quantities of mango, sweet potato, banana, rice, or nuts stimulate the production of serotonin and can thus be sleep-inducing. Note: eating a heavy meal late at night can be as harmful to sleep as going to bed on an empty stomach.

Just as important as our pre-sleep routine, so also the environment in which we sleep. A pleasant temperature, a dark and noise-free room, and a comfortable mattress and pillows are an invitation to a good night's sleep.

Sleep is just as vital as any part of the body that should not be neglected or underestimated. Sleep is a necessity and not superfluity. So can you improve your sleeping habits? Why not start tonight!