Let's Talk Life - Overcoming the insomnia that is killing my nights

•  Overcoming the insomnia that is killing my nights

Dear Counsellor,

I have a problem that's been going on for a year now. I have difficulty falling asleep at nights and I am unable to sleep throughout the nights. Whenever I am awake at nights, I think of all my problems and everything seems catastrophic in the dead of the night. I would like to get some sleep at nights.

- Sonia

Dear Sonia,

Sleep is essential to adequate functioning of an individual. We need seven to 10 hours of sleep each night. Babies sleep for longer, while the elderly sleeps for a shorter time. There are many reasons for the inability to sleep. Sometimes the individual is overstressed, depressed or anxious. If an individual is having pain, then they will not be able to sleep well. Stress, depression and anxiety are common reasons why people can't sleep well.

You need to examine your routine to identify stressors and issues that are causing you anxiety. The violence in society is causing great fear in people and this can cause you to lose your night's rest. Death of loved ones can interfere with sleep as we grieve the loss. Depression is a common condition and is easily treated. There are therapies and medications, which are effective in the treatment of depression.

Many people have negative thoughts and ideas, which can interfere with getting peaceful rest at nights. Some medical illnesses can present with depression and cause loss of sleep. Whenever an individual has a sleep problem, he should see a doctor for a physical examination and investigations. An annual physical is always a good idea.

Some individuals develop intense anxiety that interfere with their sleep. They need to be de-conditioned about their anxieties so that they are able to sleep at nights. There are some simple things to do to facilitate sleep. Keep the bedroom sleep-friendly by using pillows, linen and soft music that are sleep-inducing. Sometimes you need to make a list of the issues that need to be dealt with in the day. Having emptied your mind, you will be able to sleep.

• Ready to lose the pounds

Dear Counsellor,

I am 40 years old and overweight. I am interested in a healthy lifestyle programme.

- Marcia

Dear Marcia,

It is good that you are interested in a healthy lifestyle programme. A healthy lifestyle programme is essential to longevity and freedom from illnesses. The bases of the programme are exercise, healthy nutrition and getting an annual check-up. There are many exercise programmes but it can be quite simple. Walking for half an hour everyday can be beneficial. You may lose some weight, firm the muscles in your body and improve the circulation in the body, which makes for a healthy heart. It is advantageous to have a walking partner to provide encouragement, consistency and perseverance. Exercise will help you to think and also to manage stress. Exercising can make you feel energised.

Your nutritional assessment needs to be done by a dietician. Your daily calorie intake can be measured and a nutritional programme implemented. The nutritional programme can be made easy by making a list of the foods you will consume each day and add fruits and vegetables to each meal. Drink plenty of water to prevent dehydration and thirst. It is recommended that you have breakfast in the morning and eat fish and take Omega-oil. Nutritional supplements are helpful also. Sleep is important and you should get adequate rest on a daily basis. Many people are sleep-deprived and this affects their functioning at work and driving vehicles.

Hobbies are entertaining and fulfilling. It is good to have hobbies to enrich your life. Volunteering is worthwhile and can increase your social support. Doing activities that enhance dealing with people will go a long way towards improving your mental health.

Email questions and feedback for Dr Yvonnie Bailey-Davidson to yvonniebd@hotmail.com or call 978-8602.