with Garvan J. Lynch B.Sc.N.U.I. B.Sc. Chem. G.R.S.C. B.Sc. Pharm. M.P.S.I. M.R.Pharm.S. of Lynchs Pharmacy

Insomnia includes having trouble falling or staying asleep. It’s one of the most common medical complaints. With insomnia, you usually awaken feeling unrefreshed, which takes a toll on your ability to function during the day. Insomnia can sap not only your energy level and mood, but also your health, work performance and quality of life. How much sleep is enough varies from person to person. Most adults need seven to eight hours a night. More than one-third of adults have insomnia at some time, while 10 to 15 percent report long-term (chronic) insomnia. You don’t have to put up with sleepless nights. Simple changes in your daily habits can resolve insomnia and restore your needed rest.

Causes: Insomnia most often stems from some other problem, such as a medical condition that causes pain or use of substances that interfere with sleep. Common causes of insomnia include: Stress. Concerns about work, school, health or family can keep your mind active at night, making it difficult to sleep. Stressful life events, such as the death or illness of a loved one, divorce, or a job loss, may lead to insomnia. Anxiety. Everyday anxieties as well as more-serious anxiety disorders may disrupt your asleep. Depression. You might either sleep too much or have trouble sleeping if you’re depressed. This may be due to chemical imbalances in your brain or because worries that accompany depression may keep you from relaxing enough to fall asleep. Insomnia often accompanies other mental health disorders as well. Medications. Prescription drugs that can interfere with sleep include some antidepressants, heart and blood pressure medications, allergy medications, stimulants (such as Ritalin) and corticosteroids. Many over-the-counter (OTC) medications, including some pain medication combinations, decongestants and weight-loss products, contain caffeine and other stimulants. Antihistamines may initially make you groggy, but they can worsen urinary problems, causing you to get up more during the night. Caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeine-containing drinks are well-known stimulants. Drinking coffee in the late afternoon can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can cause insomnia. Alcohol is a sedative that may help you fall asleep, but it prevents deeper stages of sleep and often causes you to awaken in the middle of the night.

Lifestyle and home remedies: No matter what your age, insomnia usually is treatable. The key often lies in changes to your routine during the day and when you go to bed. Try these tips: Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends. Get out of bed when you’re not sleeping. Sleep as much as needed to feel rested, and then get out of bed. If you can’t sleep, get out of bed after 15 minutes and do something relaxing, such as reading. Avoid trying to sleep. The harder you try, the more awake you’ll become. Read or watch television until you become very drowsy, then go to bed to sleep. Use your bed and bedroom only for sleeping or intimate relations. Don’t read, watch TV, work or eat in bed. Find ways to relax. A warm bath before bedtime can help prepare you for sleep. Having your partner give you a massage also may help relax you. Create a relaxing bedtime ritual, such as reading, soft music, breathing exercises, yoga or prayer. Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can’t get by without one, try to limit a nap to no more than 30 minutes and don’t nap after 3 p.m. Make your bedroom comfortable for sleep. Close your bedroom door or create a subtle background noise, such as a running fan, to help drown out other noises. Keep your bedroom temperature comfortable, usually cooler than during the day, and dark. Don’t keep a computer or TV in your bedroom. Exercise and stay active. Get at least 20 to 30 minutes of vigorous exercise daily at least five to six hours before bedtime. Avoid or limit caffeine, alcohol and nicotine. Caffeine after lunchtime and using nicotine can keep you from falling asleep at night. Alcohol, while it may initially make you feel sleepy, can cause unrestful sleep and frequent awakenings. Avoid large meals and beverages before bed. A light snack is fine, but eating too much late in the evening can interfere with sleep. Drink less before bedtime so that you won’t have to go to the toilet as often. Check your medications. If you take medications regularly, check with your doctor to see if they may be contributing to your insomnia. Also check the labels of over-the-counter products to see if they contain caffeine or other stimulants, such as pseudoephedrine. Don’t put up with pain. If a painful condition bothers you, make sure the pain reliever you take is effective enough to control your pain while you’re sleeping. Hide the bedroom clocks. Set your alarm so that you know when to get up, but then hide all clocks in your bedroom. The less you know what time it is at night, the better you’ll sleep. If you would like more information regarding insomnia, contact Garvan Lynch at 021- 4366923.