Insomnia And Sleep Therapy

Off late insomnia has been hitting the headlines due to the increase in stress related problems,  Lack of sleep, anxiety and depression are the major symptoms associated with insomnia.  Individuals who have significant depression symptoms wake up frequently in the middle of the night, while others are affected with early morning walking sickness.  Individuals deprived of sleep are at the risk of developing heart attacks, diabetes and other health related issues such as backaches and rheumatoid arthritis.  The causes of insomnia are many such as going to bed at different hours, consumption of caffeine at odd hours, staying late for work, watching movies, etc.  Ideally speaking the most appropriate and effective way to tackle is something called as sleep therapy. 

Sleep pattern should be carefully changed. It would be appropriate to restrict consumption of tea, coffee, and aerated drinks especially in the evening period. 

Set a fixed bed time and follow the pattern moving forward.  This will bring back the ability to sleep naturally.  Listen to music, that is soothing in nature and avoid watching television for an hour or so before going to bed.  A cup of warm milk before bedtime will help induce sleep.

The most important is to use your bed for the purpose it’s meant.  Move out your laptop, television, and Smartphone out of your sleeping area.  If you are unable to sleep after 20 minutes, get out of bed read a book or listen to music till you feel sleepy.  Even after doing this routine and if you are unable to get sleep do this routine in 20 minute cycles.  This may sound simple but the fact of the matter is that the areas of the brain that are involved in inducing sleep respond to environmental factors and not mental commands.  Establish a normal sleep pattern and wake up at fixed time period each morning.  Make sure you avoid taking naps in day time.  When it’s time to sleep it would be appropriate not to think about what has happened in the office or for that matter family conflict.  This will delay the onset of sleep.

If you are unable to follow a sleep pattern even after doing the above mentioned things, it would be prudent to seek the advice of a sleep disorder specialist.