Sleepless Again? How to Get Some ZZZZs

Sleep is extremely important, and most of us don’t get enough of it. Good quality sleep affects our mental, emotional, and physical health and has a significant role in brain function, especially memory and learning. It maintains our emotional balance and bolsters our immune system. Research suggests that there is no “right” amount of sleep; it’s up to you as an individual to rested, whether that’s 5 or 10 hours. However, if you’re consistently having trouble falling, and staying asleep, and you are drowsy during the day, you may be suffering from insomnia.

What is Insomnia?

Insomnia is the inability to sleep. It’s a symptom, not a disease, and in most cases insomnia exists because of underlying causes. Insomnia is a very common condition - over 90 percent of us get insomnia at some point in our lives. So “rest” assured you are not alone!

Insomnia or lack of quality sleep:

• makes it hard to concentrate, and contributes to car and industrial accidents, as well as difficulty in operating heavy machinery

• affects our ability to think and perform, on the job and at home

• reduces our ability to fight infections

• causes fatigue, irritability, forgetfulness, and sadness

What Causes Insomnia?

There is a variety of underlying behavioral and environmental causes that can create insomnia and, in most cases; there are direct simple steps you can take to regain healthy, quality sleep. Some of the most common causes of insomnia include the following:

• caffeine and alcohol consumption

• stress

• napping

• depression

• diet

• lack of exercise

• poor sleeping environment

• irregular sleeping schedule

Nighttime Strategies for Dealing with Insomnia

Count sheep. Really. Counting visualized objects, or your own breaths if sheep seem too ridiculous, is an effective method of calming yourself to sleep. Count each inhalation and exhalation up to ten, and then go back to one.

• Try relaxation techniques. For example: Breathing calmly, try to slowly relax the muscles in your body, beginning with your toes and gradually move up your body, concentrating on releasing the muscles in your legs, belly, back, chest and

fingertips up to your shoulders. Imagine the tension flowing away as you release the muscles in your shoulders and neck.

Don’t forget your face - flex your mouth and jaw muscles, blowing the tension out of your mouth as you release.

• Get up. If you’re still unable to sleep, get up. Sit somewhere comfortable and do a quiet activity until you feel drowsy.

• Have a hot drink. Hot milk and non-caffeinated drinks like chamomile tea will help you fall asleep.

• Put on some socks! Research shows that having warm feet helps people to fall asleep.

Chronic Insomnia

If you have none of the above behavioral or environmental underlying causes for insomnia, but continue to be unable to sleep, you nay be suffering from what doctors refer to as chronic or primary insomnia, usuallv the result of medical causes or sleen disorders