How to cope with insomnia

Insomnia is the condition of lack of sleep or difficulty in falling asleep. Sleep is devised by nature to provide relaxation to the mind and body. Sleep is necessary to remove fatigue and refresh an individual after a day’s work. It also helps in rejuvenating the body’s cells and tissues. In children, the growth hormone secreted during sleep helps in physical growth of the child. If a person is unable to sleep, he tends to be irritable and feels exhausted throughout the day. Lack of sleep for many days can result in forgetfulness, irritability, headache and exhaustion. It can also increase the blood pressure and precipitate heart attacks in those who are susceptible to it. The number of hours of sleep needed varies from person to person. But on an average 6 to 8 hours sleep is necessary for an adult. Due to multiple factors one may have insomnia for few days. Sleeping in a new place, mental stress, irregular work schedules, travelling, e.t.c., are some of the causes depriving one of good sleep. But in this situation, as soon as one gets the opportunity or the problem causing insomnia reduces, he falls into a deep slumber.If one has insomnia for many days, he is sure to develop health problems. There are many reasons for insomnia. The amount of sleep needed reduces with advancing age. Hence many elderly people sleep with difficulty. Chronic sickness can deprive one of sleep. Insomnia is also a manifestation of various psychiatric disorders like maniac depressive psychosis, schizophrenia, e.t.c. Here, treatment of the disease cures insomnia also.Use of substances like alcohol and tea, coffee, e.t.c., during the night also deprives one of sleep. Many people suffering from insomnia use sedative drugs like benzodiazepine (eg. diazepam), for sleeping. But using these drugs beyond few days is not advisable. Consuming them for many days carries the risk of habit formation. In that situation, the dose taken will fail to induce sleep and one has to take higher doses to be effective. These drugs have to be taken just when a person is ready to sleep and on the bed. If one takes a sedative tablet and moves around talking or doing some work, the desired effect of the tablet does not occur. Then instead of sleeping, a person can experience unpleasant sensations like hangover or headache and discomfort. It is advisable to take meals early in the evening. This prevents the abdominal discomfort and flatulence which occurs after a meal and disturbs one in falling asleep. One should avoid taking coffee and other stimulant substances one to 2 hours prior to sleep time. Choice of the night dress also helps in improving sleep. The clothes worn for sleeping should always be loose and comfortable. The material should preferably be cotton. This is because; nylon tends to stick to the body causing discomfort. Barring very cold climate, nylon also feels warm hence a person feels uneasy because of it. Saying a prayer before sleeping was a tradition started by wise old men for solving the problem of insomnia. In whatever form one says a prayer, the mind becomes relaxed after that and deep sleep automatically follows in majority of people. Reading a good book after reaching the bed is also a good exercise to induce sleep. The book should be soothing to the mind like a good classic or spiritual/philosophical one. Being glued to the television throughout the evening, watching news or thrilling series excites the mind and hampers sleep. Hence a person having problem to sleep should avoid watching television or movies. A very simple measure to get good sleep is to do some deep breathing after reaching the bed. Taking slow and deep breath up to a count of 50 to 100 will relax the mind and induce sleep. Breathing exercises of Yoga when done regularly are also very effective in curing insomnia. The problem of insomnia can be solved very well without drugs. The only thing needed is that the individual follows the necessary measures regularly and patiently. rachna212002@yahoo.co.uk