Some people find it hard to fall asleep, others fall asleep and wake up during the night or too early in the morning. They are agitated and irritated and everything they want is just a restful sleep. This type of people are always worried, even when they’re not aware, are people who want to solve problems, every time looking for more.
Several people have told me that they suddenly wake up at three in the morning every night and can not sleep. Someone who has his own business told me: “The irony is that when I wake up I find the best solution for my business.” Moreover many of those that don’t have a restful sleep, because they are dreaming to much, are those who want to solve problems and go to sleep with that in mind.
One of the roles of dreams is to find other solutions than those found during the day.
Someone told me that he wakes up as if an alarm was set then he struggles in vain to fall asleep. He did not apply a good solution. As you try harder to sleep, the harder it will be and this will increase irritability and consequently, unable to relax.
In most cases insomnia is a symptom of stress, a reaction to change, to loss. Of course, there are cases where insomnia is a symptom of a serious disorder.
People prone to insomnia are older people (over 60 years), women and those who have a history of depression.
However, there are many cases of insomnia found among young people. There are people who, without realizing it, are used to be worried. Family concerns, social status, financial status. These are people who are filled with too many responsibilities. Those who are first born, or singular child at their parents or have assumed these roles psychologically, are responsible, eager to achieve success and recognition. They are also the most vulnerable to stress. May be those who start their own business and become enslaved by it. Could be those whose todo list never ends or could be those who do not take vacations.
I once asked someone what feeling could describe his state and said “concern”. “I worry too much for others, even when they are not worried.” And I continued, when did you first felt this feeling? This person was confused when he realized that this was his permanent state of being.
For others, this concern appears suddenly and devastating when they lose someone, lose a relationship, a job or status.
Most frequently mentioned causes of insomnia are changing working hours, disorders of sleep, grief, stress, anxiety, depression, state of nervous excitement, consumption of nicotine, alcohol, caffeine before sleeping, excessive physical or intellectual stimulation at bedtime, alcoholism, sudden stopping of treatments.
An intermittent or transient insomnia occurs in those who are going through times of stress, live/work in a (new) noisy environment, feel the side effects of drugs or the time difference while traveling.
Some people think it’s just for a while and it will pass. They call the recommendations of friends, get some “harmless” pills and wait. This could go for weeks, months, sometimes years, and insomnia persists or disappears only for short periods. It is natural, if they have a mentally structure of worried people pills can not change the way they see things and act. They would need to understand what they’re doing and what helps them.
Often insomnia is attributed to a transient state, but when it persists for more than a month is a sign of depression.
As long the intervention is made soon enough the person will recover easily. Of course, the idea of using drugs without medical supervision is risky. When the person believe that it’s not addicted, it is already “We can not say whether insomnia causes depression or vice versa. Insomnia may be a symptom of an underlying problem and, if it persists, people should seek professional help, “said pharmacist Tracy Skaer, College of Pharmacy, Washington State University.
Each one of us has his way of relaxing. Regarding insomnia, any way of relaxing can be helpful. There are special therapies, there are centers, there are techniques that can be applied at home.
Many times people very tense, workaholic, hyperactive were asked how do they relax and were surprised. They didn’t had this habit nor had considered to relax.
Sleep restriction is another solution. Instead of struggling to stay in bed to sleep, they may have a tight schedule of only a few hours of sleep, this program could and should be extended in time.
Reconditioning. There are people who spend too much time in bed. Sometimes they take lunch, sometimes working on laptop. You should go to bed only when you are sleepy. If the person can not sleep it should get up and do other activities until he feels like a sleep. Of course it’s good to nap during the day to recover.
In time, the body rebuilds.
Establish a program. Regardless of the day or scheduled activities, waking and bedtime for people suffering from insomnia should be done at the same hours. Even in weekends.
Exercises. 20 minutes of exercise a day helps a lot. This should be done outdoors and with six hours before bedtime.
Avoid caffeine, nicotine and alcohol. Each consumed before sleep, have a powerful effect on the body.
Sometimes the problem could be also bad nutrition, bad habits or digestive problems. For example, milk is considered sedative and yet, if consumed frequently before bed keeps the body working. When insomnia occurs it is better for that person to change his routine including food routine.
Dr. Katherine Albert, from New York Hospital Cornell Medical Center, made a few recommendations in her book “Get a Good Night Sleep” :
- Consume less sugar. Even a glass of juice has enough sugar to induce a state of agitation. If you feel it, eat yogurt or cheese
- Do not drink to much water at night. Try to drink eight glasses a day to flush toxins gradually
- Remove coffee. After two weeks of abstinence many people lived a deep sleep
- Eat foods rich in vitamin B: fish, cereal, peanuts, bananas, sunflower signal.