Sleeping Problems

 

Sleeping Problems

According to The Free Dictionary by Farlex, sleep is defined as a natural periodic state of rest for the mind and body, in which the eyes usually close and consciousness is completely or partially lost. Therefore, there is a decrease in bodily movement and responsiveness to external stimuli. Sleeping problems are very common and insomnia is the most common sleeping disorder. Sleeping problems are particularly common in women, children and in the elderly.

How much sleep do we actually need daily? The answer is that people vary greatly in their need for sleep. The amount of sleep that a person needs depends on several factors such as age. Infants sleep most of the day (about 16 hours); teenagers usually need about 9 hours a day; and adults need an average of 7 to 8 hours a day. Although elderly adults require about as much sleep as young adults, they usually sleep for shorter periods and spend less time in deep stages of sleep. Besides, the need of sleep also varies depending on level of activity. For instance, someone who has retired from work may be less active and therefore require less sleep. In contrast, someone who is constantly on the go, will need more sleep compared to the less active person.

Signs & Symptoms

  • Trouble falling asleep
    • The most common sleeping problem and sometimes may take several hours to fall asleep.
  • Staying asleep
    • This is a disturbed sleeping pattern, with frequent waking in the middle of night and difficulty getting back to sleep.
  • Waking up too early
    • Waking up earlier than is desired, with difficulty getting back to sleep.
  • Poor quality sleep
    • Restless, disturbed and inconsistent sleep.
  • Using sleeping pills or alcohol to fall asleep
  • Daytime drowsiness, fatigue, irritability, difficulty concentrating, impaired ability to perform routine activities

Causes

  • Normal effects of ageing
    • When people get older they tend to sleep less deeply and need less sleep.
  • Medications
    • Some medicines may interfere with one’s sleeping routine.
  • Taking quarrels or problems to bed
  • Going to bed on an empty or full stomach
  • Being over-stimulated
    • From late exercises; television; radio; stimulants such as caffeine (coffee, tea, etc.); tobacco and alcohol.
  • Physical discomfort or medical illness
    • Sometimes, sleeping may be interrupted by body discomfort such as pain caused by joint pains such as arthritis or muscle pain. In addition, many common health conditions can interfere with sleep such as increased frequency to urinate, asthma, diabetes mellitus, osteoporosis, nighttime heartburn, menopause and Alzheimer's.
  • Stress, anxiety or worry
    • If someone is worrying about something or suffering from stress, very often they will find it hard to sleep.
  • Surroundings
    • It can make a big difference in sleeping habits. For instance, a bed that is too soft or too hard, a bedroom that is overly hot or cold, poorly-ventilated bedroom, noise and bright lights can all make a difference to how well someone sleeps.
  • Disrupted sleep routine
    • It is especially true for those working in frequently changing shifts or time zones.
  • Boredom, loneliness, unhappiness

Self care

  • Stick to regular bedtime schedule even on weekends or holidays.
  • Avoid taking naps during the day.
  • Avoid stressful activities and vigorous exercise two hours before going to bed.
  • Do light, gentle exercises regularly earlier in the day.
  • Try relaxation techniques, such as deep breathing, yoga or meditation before going to bed.
  • Eliminate all the disturbances and make a comfortable sleeping environment in the bedroom.
  • Avoid substances that contain caffeine, tobacco and alcohol.
  • If you lie awake for longer than 15 minutes, get up, leave the bedroom and do something quiet until you feel sleepy again.
  • Take naps if you need to but keep them short (20 to 60 minutes) and try to avoid napping late in the day or evening.
  • Try to avoid medications that will interfere with sleep late in the evening.
  • Do not go to bed on a full stomach or empty stomach.
  • Try taking supplements that will improve the health conditions (e.g. prostate problem) or nonprescription pain medications to relieve muscle or joint pain and headaches to avoid discomforts that will disrupt sleep.
  • Some health supplement also can help ones falling asleep and improving quality of sleep. E.g. valerian, milk protein hydrolysate (Rilax), L-theanine (Sunlax Night).
  • Join a support group that can provide information and tips for managing your problems and share your frustrations.

Medication

  • Medication should be the last resort for sleeping problems.
  • Avoid all sedatives during pregnancy.
  • Sleep medicines can have side effects, including a “hangover” effect the next morning.
  • * Contact your healthcare professionals if:
  • Sleeping problems become persistent and unbearable, despite home treatment.
  • Sleeping problems occur more than 3 nights weekly for more than 1 month.
  • The insomnia is accompanied by other worrisome symptoms, such as chest pain or shortness of breath.