Having trouble sleeping?

Dr Douglas Street, Contributor

Sleep is no waste of time and, in fact, is the period when the body undergoes growth and repair. Without getting enough sleep, we do not function properly.

Insomnia is defined as difficulty falling asleep or staying asleep, or both. It is seen that this condition is more common in women. Most of us face this problem at some point in our lives but when it starts affecting our ability to function properly, then we need to address it.

There is no set number of hours to sleep, as this varies from person to person and usually older persons require less sleep. A general recommendation is that one sleeps at least for six to eight hours, preferably during the earlier part of the night.

Difficulty in sleeping can be caused by jet lag, changes in work shift, excessive and unpleasant noises, uncomfortable room temperature, stressful situations and illness. Some illnesses that may cause difficulty sleeping include arthritis and headaches, asthma, chronic obstructive airway disease and certain heart diseases. Insomnia can also be caused by certain medications as well as drugs such as caffeine and nicotine (in tobacco).

Inadequate sleep can cause poor concentration and memory, poor job performance, irritability and difficulty staying awake during the day. It can cause accidents at work, at home and on the road. It can even cause headaches, increased blood pressure, weakened immune system and worsen many chronic illnesses, such as diabetes.

Interventions

• Get 20 minutes exercise daily four to five hours before bedtime.
  
• Avoid forcing yourself to sleep. Get out of bed if sleep does not come in 30 minutes and try relaxation technique(s).
  
• Keep a regular sleep schedule.
  
• Avoid caffeine and nicotine, especially in the last half of the day.
  
• Avoid going to bed hungry.
  
• Ensure room is quiet and darkened.
  
• Try resolving problems before going to bed.
  
• Use bed for sleeping and intimate relations only. Do not read, watch television or eat in bed. In fact, do not work in the bedroom.
  
• Go to bed when sleepy.
  
• Avoid napping in the daytime (except if you work in shifts).
  
• Avoid large meals and excessive fluids before bedtime.
  
• Control painful condition(s).
  
• Avoid using alcohol to treat problem as it does not give good quality sleep and is addictive. DPH can be used for short periods. Chamomile and melatonin are also found to be useful to address this condition.

Dr Douglas Street is a general practitioner and has private practices at Trinity Medical Centre, Trinity Mall, 3 Barnett Street, Montego Bay, and Omega Medical Centre, Plaza de Negril, Negril. Send feedback to drdougstreet@yahoo.com.