Mental Health Problems and Mind-Body Wellness

The term insomnia can mean:

• Trouble getting to sleep (taking more than 45 minutes to fall asleep).

• Frequent awakenings with inability to fall back asleep.

• Early morning awakening.

  None of these are problems unless they make you feel chronically tired. If you are less sleepy at night or wake up early in the morning, but still feel rested and alert, there is little need to worry.Short-term insomnia, lasting from a few nights to a few weeks, is usually caused by worry over a stressful situation. Long-term insomnia, which can last months or even years, is often caused by general anxiety, medications, chronic pain, depression, or other physical disorders.

  Sleep apnea is a sleep disorder that is usually caused by a blockage in the upper airways. When airflow through the nose and mouth is blocked, breathing repeatedly stops for 10 to 15 seconds or longer. People who have sleep apnea usually snore loudly and are very tired during the day. They are not aware of waking up at night but do have very restless sleep. Sleep apnea can affect children and adults.

  Mild sleep apnea may be cured by changing some of your pre-bedtime habits. More severe sleep apnea may require medical treatment.

  Prevention

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  • Get regular exercise, but avoid strenuous exercise within 2 hours before bedtime.

  • Avoid alcohol and smoking before bedtime. Drink caffeine in moderation and not after noon.

  • Drink a glass of warm milk at bedtime. But don't drink more than 1 glass of fluid before going to bed.

  Home Treatment

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  • Don't take sleeping pills. They can cause daytime confusion, memory loss, and dizziness. Continued use of sleeping pills actually increases sleeplessness in many people.

  • Try the following 7-step formula for 2 weeks:

  • 1. Engage in relaxing activities in the evening (e.g., take a warm bath, read, or do some slow, easy stretches).

  • 2. Use your bed for sleeping. Don't eat, watch TV, or read in bed.

  • 3. Sleep only at bedtime. Don't take naps. (However, naps are fine if you don't have sleep problems.)

  • 4. Go to bed only when you feel sleepy.

  • 5. If you lie awake for more than 15 minutes, get up and leave the bedroom.

  • 6. Repeat steps 4 and 5 until it is time to get up.

  • 7. Get up at the same time each day, no matter how sleepy you are.

• Review the sleeping tips for snorers on See Snoring.

• Review all of your prescription and nonprescription medications with a pharmacist to rule out drug-related sleep problems.

• Read about anxiety on See Anxiety.

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