Experiencing problems falling asleep or being able to stay asleep is insomnia, and will happen to most people occasionally.
The loss of a single night's sleep will result in poor concentration and performance the next day, but is otherwise not a need for concern if it is because of a temporary circumstance, such as caring for a sick family member.
However, consistent insomnia that occurs three or more times a week will eventually take a toll on both physical and mental health.
While there are no known cases of insomnia causing death, the body must have rest for restoration and chronic insomnia will hinder this process, leading to fatigue that will negatively affect daytime activities.
There is no need for anyone to continue to suffer from this potentially debilitating condition, as there are many methods to help overcome insomnia.
The first step to overcome insomnia is to analyze the underlying cause.
One of the most common types of insomnia in today's busy world is brought about by tension, stress or worry.
This can often lead to difficulty shutting down the thought processes that continue to worry about the next day's problems or schedule.
When this occurs, get up immediately and make a written list of everything on your mind, return to bed and allow your mind to relax, knowing the list will be there to help you take up the problems needing to be addressed tomorrow.
Never try to force sleep, just allow yourself to rest because you have done all you can until tomorrow.
If difficulty sleeping is caused by pain or other physical discomfort, such as indigestion, address this before attempting to rest.
For severe or chronic conditions, a visit to a physician may be necessary, but relief can often be obtained by over the counter treatments, such as topical creams, antacids or the many available pain relieving medications.
If insomnia is caused by external factors, such as noise or light, this can be easily cured.
If any light is disturbing you, block it with room darkening curtains.
If your partner snores, try moving to another room or try some of the anti-snoring products available.
Often, the use of white noise, such as running a fan or soft music can block out disturbing noises.
There are several well established tips to help overcome insomnia that are easily implemented into your lifestyle.
It is important to establish a regular bedtime because the body likes routine and usually adjusts to consistent behaviors.
The bedroom should be reserved for sleep only, not for watching television or working on the laptop.
It may be helpful to read a book, but do not choose an exciting page turner.
Turn the alarm clock away from sight so you will not constantly be thinking about how late it is and worrying about not falling asleep.
If you lead a relatively sedentary lifestyle, a few minutes of light exercise or stretching about half an hour before bedtime may help your body become ready for rest.
A warm drink before bed can have a relaxing effect, but choose only milk or herbal tea, not anything that contains caffeine, which is too stimulating, or alcohol, which can make you drowsy, but often causes interrupted sleep, waking you after the alcohol has been metabolized.
A small snack before bed can be helpful, but make it a protein snack, such as a boiled egg, cottage cheese or nuts, especially cashews, which contain an amino acid conducive to sleep.
The dietary supplement Melatonin may also help establish normal sleep patterns.
After implementing these tips, give your body time to adjust to the new routines.
However, if insomnia continues to be a problem, see a physician for further advice or help and if sleeping pills are prescribed, use them sparingly, as they can be highly addictive and do not provide the same restorative powers of natural sleep.
The loss of a single night's sleep will result in poor concentration and performance the next day, but is otherwise not a need for concern if it is because of a temporary circumstance, such as caring for a sick family member.
However, consistent insomnia that occurs three or more times a week will eventually take a toll on both physical and mental health.
While there are no known cases of insomnia causing death, the body must have rest for restoration and chronic insomnia will hinder this process, leading to fatigue that will negatively affect daytime activities.
There is no need for anyone to continue to suffer from this potentially debilitating condition, as there are many methods to help overcome insomnia.
The first step to overcome insomnia is to analyze the underlying cause.
One of the most common types of insomnia in today's busy world is brought about by tension, stress or worry.
This can often lead to difficulty shutting down the thought processes that continue to worry about the next day's problems or schedule.
When this occurs, get up immediately and make a written list of everything on your mind, return to bed and allow your mind to relax, knowing the list will be there to help you take up the problems needing to be addressed tomorrow.
Never try to force sleep, just allow yourself to rest because you have done all you can until tomorrow.
If difficulty sleeping is caused by pain or other physical discomfort, such as indigestion, address this before attempting to rest.
For severe or chronic conditions, a visit to a physician may be necessary, but relief can often be obtained by over the counter treatments, such as topical creams, antacids or the many available pain relieving medications.
If insomnia is caused by external factors, such as noise or light, this can be easily cured.
If any light is disturbing you, block it with room darkening curtains.
If your partner snores, try moving to another room or try some of the anti-snoring products available.
Often, the use of white noise, such as running a fan or soft music can block out disturbing noises.
There are several well established tips to help overcome insomnia that are easily implemented into your lifestyle.
It is important to establish a regular bedtime because the body likes routine and usually adjusts to consistent behaviors.
The bedroom should be reserved for sleep only, not for watching television or working on the laptop.
It may be helpful to read a book, but do not choose an exciting page turner.
Turn the alarm clock away from sight so you will not constantly be thinking about how late it is and worrying about not falling asleep.
If you lead a relatively sedentary lifestyle, a few minutes of light exercise or stretching about half an hour before bedtime may help your body become ready for rest.
A warm drink before bed can have a relaxing effect, but choose only milk or herbal tea, not anything that contains caffeine, which is too stimulating, or alcohol, which can make you drowsy, but often causes interrupted sleep, waking you after the alcohol has been metabolized.
A small snack before bed can be helpful, but make it a protein snack, such as a boiled egg, cottage cheese or nuts, especially cashews, which contain an amino acid conducive to sleep.
The dietary supplement Melatonin may also help establish normal sleep patterns.
After implementing these tips, give your body time to adjust to the new routines.
However, if insomnia continues to be a problem, see a physician for further advice or help and if sleeping pills are prescribed, use them sparingly, as they can be highly addictive and do not provide the same restorative powers of natural sleep.