Getting a Good Night’s Sleep-Dealing with Insomnia
There’s a quiet epidemic going on, and while it won’t kill us, it certainly isn’t making anyone stronger. It’s a crisis of insomnia, with around one-third of people worldwide not getting enough sleep. Part of the problem is natural; with 78 million Baby Boomers in the U.S. alone, more of the population is experiencing age-related insomnia. It’s one of the dubious joys of aging, to find oneself waking between the hours of 2 and 4am on a regular basis. But other people aren’t sleeping because of economic worries, familial problems, digestive issues or the side effects of medication. Noisy neighbors and the inability to calm oneself after a stressful day also play an important part in insomnia. Hot rooms, uncomfortable pajamas and partners who hog the bed contribute to sleeplessness, too. With all this wakefulness, it’s surprising that more coffeehouses aren’t open around the clock!
Insomnia contributes to driving accidents, failed tests, bad business decisions and sexless marriages. Kids get screamed at, dogs are kicked and co-workers dissed over sleepless nights. But there’s hope; there really is. There are many ways to combat insomnia, and chances are, some of them will work for you.
Insomnia Affects Mental Health
Insomnia is a powerful mood-changer and it affects the way our brains function. People who don’t get enough sleep can’t think clearly, which is why sleep deprivation is a preferred technique of torturers and cult recruiters. Insomnia lowers your resistance to illness and disease, increases negative emotions and despair and wrecks your looks. People make mistakes when they’re sleepy, from driving errors to not being able to walk straight or make good decisions. But insomnia can be handled; in most cases, it can be cured. For many people, it’s a temporary situation that clears up when a deadline is past-a wedding, a test, a relocation or new job. But when you’re lying there in the darkness, every hour feels like a year. No wonder a few days of insomnia makes us feel it will go on forever! Take heart, dear Reader, it won’t.
Underlying Conditions Causing Sleeplessness
Some causes of insomnia include hormonal fluctuations, medications with side effects of sleeplessness (like antihistamines and some antidepressants), and pain. If you take medication and are experiencing insomnia without having a psychological reason (such as worry, anxiety or depression), call your pharmacist and ask if your prescription has insomnia, restlessness or jitteriness as a listed side effect. If it does, try to switch to a medication that doesn’t cause sleeplessness. If you can’t change medications, consult with your pharmacist about the potential interaction effects of any herbal remedies you want to try.
Baby-Related Insomnia
New parents can always experience several months to a year of sleep deprivation, which goes in hand with crying babies, frequent feedings and teething toddlers. It’s an expected part of the parenting process, but piled on top of stressed bodies, raging post-partum hormones and the shakeup of household routines, lack of sleep can wreak havoc in the relationship between partners. In this case, the remedy for insomnia is to band together, spelling each other with the children. One takes the kids to the park while the other has a much-needed nap. Taking turns at late-night feedings cuts the stress in half; keeping the crib in your room also makes access to your baby easier.
Other Causes of Insomnia
For women over 40, insomnia can be part and parcel of menopause, as hot flashes are a guaranteed wakeup call. In others, caffeine intake, an alcoholic nightcap or a snoring partner can make the wee hours of the morning irritatingly wakeful. These are all problems that can be solved; figure out what causes your insomnia, and you’re halfway to a good night’s sleep.
Why Can’t I Sleep? (Which of these are true for you?)
____ I drink coffee, tea, soft drinks or liquor in the afternoon or evening.
____ I eat a heavy dinner.
____ I eat less than three hours before going to bed.
____ I eat sugary snacks at night.
____ I take medicine that has insomnia or restlessness as a side effect.
____ I worry at night, or in the early morning hours before dawn.
____ My partner snores.
____ I snore.
____ I have chronic pain.
____ I’m starting or in menopause.
____ I have an infant or teething toddler in the house.
____ I’m stressed out or excited about changes in my life or an upcoming event.
____ I don’t get daily exercise.
____ I take medication that makes me sleepy in the daytime.
____ I’ve had insomnia for so long, I’m starting to think I’ll never sleep again.
____ I’m a night owl or morning person working shifts opposite my natural tendencies.
____ I have noisy neighbors or live in a noisy place.
____ My pets wake me up.
____ My bedroom is too light, too dark, too warm or otherwise uncomfortable.
