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Sleep Difficulties
Everyone has the occasional sleepless night. It is extremely common among both
adults and children to experience difficulty falling or maintaining restful
sleep. Depending on your age and level of daily activity, you will require
different amounts of sleep throughout your lifetime. Up until the age of 60,
adults usually require approximately 8 hours of sleep. Most people say they
don’t get enough sleep every night, but if you awake feeling rested and
refreshed, chances are, you are getting enough sleep.
adults and children to experience difficulty falling or maintaining restful
sleep. Depending on your age and level of daily activity, you will require
different amounts of sleep throughout your lifetime. Up until the age of 60,
adults usually require approximately 8 hours of sleep. Most people say they
don’t get enough sleep every night, but if you awake feeling rested and
refreshed, chances are, you are getting enough sleep.
Do I have a sleep problem?
If you are not able to fall asleep within 30
minutes, maintain sleep through the night, or awake an hour before your alarm
clock every morning, you may be experiencing insomnia. Insomnia consists of poor
sleeping patterns that usually persist for a few weeks, and may leave you
feeling:
minutes, maintain sleep through the night, or awake an hour before your alarm
clock every morning, you may be experiencing insomnia. Insomnia consists of poor
sleeping patterns that usually persist for a few weeks, and may leave you
feeling:
- Drowsy
- Unable to concentrate
- Irritable
- Disoriented
- Less Energetic
Insomnia can come in different forms, depending on what your individual sleep patterns that are preventing you from getting the restful night you need. Various types of insomnia include:
-Difficulty falling asleep (sleep onset insomnia)- You often have difficulty falling asleep when your minds is preoccupied with
worry and fear. The inability to allow your mind to relax can certainly prevent you from getting the necessary amount of sleep. Often, your body is out of sync with the time of day, leaving you unable to fall asleep at the appropriate time. This type of insomnia is highly common among adolescents.
worry and fear. The inability to allow your mind to relax can certainly prevent you from getting the necessary amount of sleep. Often, your body is out of sync with the time of day, leaving you unable to fall asleep at the appropriate time. This type of insomnia is highly common among adolescents.
continuing to sleep through the night is. Older people generally experience this problem, and awake feeling unsatisfied with the amount and quality of sleep they experienced.
sleep problems last for more than three weeks, you may be experiencing long term or chronic insomnia.
Who experiences sleep difficulties?
Insomnia affects people all around the world of all age groups. Certain people are at a higher risk for developing insomnia, including:
- The elderly
- Pregnant Women
- Adolescent Students
- Alcoholics and Drug Abusers
- Menopausal Women
Insomnia prevents you from functioning properly and feeling well rested throughout the day. In some cases it is also a potential symptom of other psychological disorders including depression, psychological stress, or anxiety disorders. Talk to your doctor if you think your insomnia may be linked to one of these things.
How can I get a diagnosis?
To properly diagnose insomnia, you should seek help from your doctor or a mental health professional. He or she will ask about your sleeping patterns and everyday behaviors. Certain behaviors including near bedtime activities, drug use, psychological stress, medical history, and daily
physical activity, will allow doctors to assess your sleep issues.
physical activity, will allow doctors to assess your sleep issues.
Can I be treated?
Insomnia is an entirely treatable. In some cases, over the counter or prescription drugs may be necessary to improve the quality of your sleep, but in other cases there are easy ways for you to change your sleeping patterns on your own. You can try to:
- Establish a regular bedtime
- Avoid emotional distress before bedtime
- Avoid caffeine up to 8 hours before bedtime
- Avoid surgery products in the evening
- Exercise and be more physically active throughout the day
- Remove computer and TV stimulation from your bedroom
- Avoid daytime naps
- Don’t get into bed until 15 minutes before going to sleep
- Try to resist the urge to take a nap during the day
If you awake in the middle of the night and cannot get back to sleep within 15 minutes, try getting out of bed and doing something really boring. A famous hypnotherapist cured a patient who was suffering from insomnia for over 20 years by having him mop his kitchen floor. The first night he mopped the floor and felt no benefit. The second night he mopped half the floor, got tired and went to sleep. The third night the patient forgot to mop the floor and slept that night. Now you don’t have tomop the floor, but if you can’t fall back to sleep and you start having those distressing thoughts, or can’t think of anything, try getting up and paying bills, or reading a technical manual. Get the Idea?
Try some of these lifestyle changes to help with your sleep problems. You may find that you are able to help yourself. However, if you still have trouble sleeping, seek help from a mental health professional who can properly help you. Know that you are not alone. 30% to 50% of the general population report occasional sleeping problems and about 10% report chronic sleeping problems. There is a diagnosis, treatment, and help available for you. It is important for you to know that your health is not at risk if you do not get 6-8 hours of sleep every night. Different people require different amounts of sleep. The important thing is that you get the amount and quality of sleep that feels good for your body.
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