Sleep, oh beautiful sleep

If you were to ask me what are my favorite things in the world, my answer would be family/friends, animals, chocolate, cricket, music and SLEEP.


For those of you who fall asleep as soon as your head hits the pillow, you are so lucky.
If this does not apply to you, I am sure it will apply to many people you know, so please feel free to share this with them.


The inability to fall asleep and stay asleep is known as insomnia.
The definition of which is according to guidelines from a physician group: 
Insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.
Insomnia can be acute or chronic.




What are the effects of insomnia?
Suffering from insomnia can lead to day time sleepiness and lethargy and a general feeling of being unwell, both physically and mentally.
Although insomnia can affect people at any age, it is more common in adult females than adult males. The sleeping disorder can undermine school and work performance, as well as being a cause of obesity, anxiety, depression, irritability, concentration problems, memory problems, poor immune system function, and reduced reaction time. Insomnia has also been associated with a higher risk of developing chronic diseases.


What can cause insomnia?
There are many possible cause.
- Disruptions in circadian rhythm: jet lag, job shift changes, high altitudes, noisiness, overheated room or a cold room
- Psychological issues
- Medical conditions
- Medications
- Having media technology in the bedroom, for example: televisions, computers
- other factors like the environment, people snoring, noise, an uncomfortable bed or pillow to name just a few


How can insomnia be treated?
Unfortunately many physicians go straight to medications that are sometimes potentially addictive but there are many other options that you can try first.
Melatonin is one you can discuss with your physician.
Over the counter sleep aids, antihistamines, valerian.
Please check with your physician or pharmacist before taking any of these.
There are many other practices that can help with insomnia and these are often called sleep hygiene.


What can I try that does not involve taking medication?
- try to get into a routine of going to bed and rising at the same time
- remove illuminated clocks from your room
- remove any items like computers from your room
- do not watch TV in your rom, it is for sleeping in
- have a shower before bed in summer, when your body starts to cool down you are more likely to fall sleep
- try and keep your room at a temperature that is comfortable for you
- cut down fluids and caffeine prior to going to bed
- enjoy a cup of warm milk, when milk is heated a substance called tryptophan becomes active and can induce sleep
- If you do not fall asleep within half an hour, don't lie there tossing and turning, get up and do an activity until you feel tired then go back to bed
- Try putting a few drop sof lavender oil on a cotton wool ball and place inside your pillow slip
- Try meditation, there are many good videos available for free on YouTube.
- Listening to soothing medication can help some people
- Make sure you have done some physical exercise but no later than 2 hours before your bed time
- Some people find that "white noise" can help, eg the sound of a fan


If the above do not help and you continue to suffer from insomnia then please see your physician.


I would love to hear how many of you suffer from insomnia, what you have tried, what has or has not worked.
If you decide to try some of the above suggestions, please give us feedback regarding how you found them.