Most adults need seven to eight hours of uninterrupted sleep each night. People with insomnia, a sleep disorder, struggle to fall and/or stay asleep. Many insomniacs will take 30 minutes or more to fall asleep and may get less than six hours of sleep at least three nights a week. The two types of insomnia are primary and secondary insomnia. Primary insomnia is a sleep disorder not directly caused by a health problem. Secondary insomnia is a sleep disorder caused by other factors, such as indigestion, cancer or alcohol. Insomnia is also characterized as acute (temporary) or chronic (long-lasting). Acute insomnia can be triggered by emotional trauma like divorce, ill health, worry, noise, temperature, medication, or jet lag. Chronic insomnia can be triggered by chronic pain, chronic stress, depression or anxiety.
Warning signs:
- Trouble falling asleep
- Waking several times during the night
- Feeling drained and lethargic during the day
- Never feeling re-energized after sleep
- Sleeping during the daylight hours
- Feeling irritable, unreasonable or anxious
- Lacking focus
- Encountering problems with recollection
- Suffering with tension headaches
Coping strategies:
- Create a sleep schedule and stick to it.
- When awake get out of bed and do something relaxing until you get sleepy, and then go back to bed.
- Reserve the bedroom for sleep and sex - do not work, eat, or watch TV in the bedroom.
- Maintain a comfortable sleep environment – avoid computer or TV illuminations.
- Create a calming bedtime routine - yoga, showering, or reading.
- Steer clear of trying too hard to fall asleep - avoid looking at the clock after you lay down.
- Do not exercise right before bed.
- Curb alcohol, nicotine, and caffeine intake before bed.
- Limit food and drinks before bed, especially large meals.
- Ask your doctor if your medications could be keeping you awake.
- Manage your pain so that you can get a restful night of sleep.
- Write in a journal before lying down.
