Insomnia means having difficulty
in fallen asleep, waking up too early, or waking intermittently,
resulting in insufficient sleep.
What causes insomnia?
There is no single cause for
insomnia, but a number of factors are known to contribute:
Psychological - including stress, anxiety or depression
Lifestyle - jet lag, smoking, consuming drinks
with caffeine or other stimulants just before bed-time
Environment - noise, light or strange odour, insect
bits, or uncomfortable bed or extreme room temperatures
(hot or cold)
Physical - frequent urination, coughing, pain
and other forms of discomfort.
A local survey in 2001 showed that about
one in nine men self-reported of not sleeping
well
Statistics have shown that insufficient
sleep can double the chance of having an accident
while operating machinery or driving a car.
Insomnia is not
defined by how long you sleep every night
because the amount of sleep a person needs
varies. While the average night's sleep
for an adult is around seven or eight
hours, some people only need four (such
as Napolean Bonaparte or Dr Sun Yat Sin),
while others like up to 10 hours or more.
What are the effects
of insomnia?
Occasional nights of disturbed
sleep will not have a great effect on your physical
health. If insomnia lasts for an extended period of
time, it can cause:
Reduction of creativity
Slowing of response
Loss of memory
Inability to perform complicated tasks.
The irritability that results
from insomnia may also affect your partner, family
and work colleagues.
How can I deal with insomnia?
Determine and treat the cause
of insomnia. If insomnia is only temporary, it can
be resolved by methods, other than medication, such
as:
Get into a daily routine, especially in relation
to sleep
Stop smoking
Get regular exercise, but avoid strenuous activity
immediately before going to bed.
Do not go to bed with a full or empty stomach.
Avoid caffeine-containing drinks such as coffee,
cola or tea.
Make your sleeping place comfortable: dark, quiet,
not too warm or too cold.
Do something to relax, such as meditation, listen
to soothing music, or have a warm bath.
If you can't sleep, get up and do something else
until you feel sleepy again.
Persistent insomnia needs professional
support. Do not take over the-counter treatment. Consult
your doctor who will look out for any underlying cause
of insomnia and prescribe appropriate treatment for
you.
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