How to catch a few winks

According to Dr Sandra Reid, one’s bed should be used almost exclusively for sleep, and when one lies down on one’s bed it should act as a stimulus to help one sleep. She said too many people organise much of their lives around their beds. They do their homework, read, play cards, eat and watch television — all in the very place that should be reserved for sleep.

Dr Reid was speaking at yesterday’s launch of Sanofi Aventis and Kappa Drugs Sleep Awareness Week, which runs from September 11-18, 2005, at The Marriott Courtyard Hotel, Invaders Bay, Mucurapo.

Dr Reid said the inability to feel refreshed and rested in the morning, irritable behaviour, difficulty concentrating and daytime drowsiness are all common indications of insomnia. The symptoms may seem harmless enough, but long-term insomnia poses serious health problems for many people.

Left untreated, she said, sleep disorders can reduce daytime productivity and increase the risk of accidents, including road accidents caused by drowsiness behind the wheel. The physical effects of insomnia include reduced energy levels, disorientation, dark circles under the eyes, posture changes, fatigue and, in some cases, even depression.

Although most cases of insomnia are harmless and can be addressed with a few simple changes, Dr Reid noted that many medical conditions can also cause insomnia. Unfortunately, most people are largely unaware of their individual sleep requirements and the toll that a lack of sleep can exact on their health.

She added that most adults need about seven to eight hours of sleep each night and this stays the same throughout adulthood. However, sleep patterns may change with age — for example older people may sleep less at night and take naps during the day.

Dr Reid said insomnia can be addressed by observing these routines — going to bed and waking up at the same time everyday, developing a bedtime routine — eg take a warm bath, read for ten minutes, use the bedroom only for sleeping or having sex. Do not eat, talk on the phone or watch TV while in bed. Make sure the bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use earplugs. If you must sleep during the day, hang dark blinds over the windows or wear an eyemask.

She added if one is still awake after trying to fall asleep for 30 minutes, her advice is to get up and go to another room. Sit quietly for about 20 minutes before going back to bed.

She said sleeping pills can help in some cases, but are not a cure for insomnia. They are only a temporary form of relief. They are best used only for a few days as regular use can lead to a rebound on insomnia.