Nothing is more aggravating than lying down for a good night's rest, only to realize you just can't fall asleep. For many people, this is a reality faced on the regular. It's a fact, everyone needs continuous, uninterrupted sleep in order to feel rejuvenated and functioning at their best. However, there are times when insomnia sets in and no matter how hard you try, sleep just won't come.
Lack of proper rest often leads to serious health complications including memory loss, depression, irritability, and numerous other problems. At some point, most people will suffer from sleepless nights, which can be due to different stressors in a person's life. Insomnia sometimes lasts for days and at its worse, months. Fortunately, if you or someone you love is suffering from insomnia or restless nights, there are some things that can be done to correct the situation.
Recognize Signs of Insomnia
- Takes more than 25-30 minutes to fall asleep after lying down
- Waking up early, unable to go back to sleep
- Feeling drowsy/tired during the day
- Impaired memory
- Lack of concentration
- Low job performance
- Nightly falls in seniors
Know the Triggers of Sleepless Nights
- Too much caffeine(coffee, nicotine, chocolate) around bedtime
- Pain related to injuries, arthritis, or other health conditions
- Frequent bathroom trips during the night
- Allergies, several items in a home can trigger allergies, causing lack of sleep including, dust, poor air quality, mold and mites (True fact, mattresses may become double in its original weight within 10 years due to dust and dust mite feces.)
- Stress brought on by the death of a loved one, work, moving, or other significant life changes usually affect sleep patterns.
Eliminate Triggers/Improve Sleep Environment
- Avoid caffeinated drinks late in the evenings
- Engage in relaxation techniques before bedtime(warm bath, listening to calming music, or reading)
- Sleep in an environment that is quiet, dark, and comfortable
- Avoid large meals and spicy foods before bedtime
- Invest in a quality mattress/all natural and organic materials (If allergies are causing your restless nights, it's probably time for a new healthy mattress.
- Take fewer naps during the day/evenings
Make an appointment with Health Care Provider
Certain health tests can help determine the causes of sleep problems. Ignoring the symptoms of insomnia sometimes lead to more serious health problems. Ask your health provider about having the following tests:
- Polysomnogram(Sleep Study Test): A technician will observe the time taken to fall asleep and reach REM. The different stages of sleep are also observed. The technician will observe your breathing patterns, movements, heart rate, and look out for other conditions which could be present. Snoring and sleep apnea are two conditions which have been linked directly to insomnia.
- Medical Exam: A yearly medical exam is crucial to your good health. During the exam, your doctor will go over the medicines being taken, medical history, and any new or old stresses that could interrupt your nightly sleeping pattern.
- Keep a Sleep Log: Request a copy of a sleep log from your health care provider. The log is kept at home to record your sleep disturbances, moods, habits, and your sleeping and waking times. Doctors normally request the diary be kept for about two weeks before returning to discuss the recordings.
Everyone deserves a night of uninterrupted sleep. A good night of rest is the key to a happy and healthier you. So, if insomnia is affecting you or someone you love, the time is now to make the necessary changes to get the help needed. Contact us today to find out how we can help you or your loved one get the best night sleep ever.