Insomnia

Insomnia - an article by Dr Frances Pitsilis

Personal & Corporate Physician MB, BS Dip Obst, Dip Occup Med, MACNEM, FRNZCGP

The record for the longest period without sleep is 18 days, 21 hours and 40 minutes, during a rocking chair marathon. The record holder reported hallucinations, paranoia, blurred vision, slurred speech and memory and concentration lapses. We sleep to restore our body and brain’s ability to function. It helps you cope with stress, solve problems or recover from illness. Insomnia is the most commonly reported sleep disorder affecting 30% of adults, with 10% of them suffering from chronic insomnia.

Insomnia is the inability to fall asleep and stay asleep, and/or waking up earlier than usual accompanied by daytime impairment or distress. Other symptoms can include agitation, moodiness, poor short term memory, daytime fatigue, headache, depression, anxiety and increased pain.

Insomnia can be caused by stress at home or at work, physical illness or personal conflict. It can also be caused by medical conditions like hypertension, acid reflux, diabetes, heart disease, cancer, snoring, bad breathing, sleep apnoea, alcohol, substance abuse, restless legs syndrome, and menopausal hot flushes. It can also be caused by body clock disruptions or jet lag, as well as medications.

The people who are more at risk of insomnia are those who are 60 years of age or older, pregnant women, shift workers and travellers.

My tips for a better night’s sleep is to get some bright sunshine early in the day. Avoid or even eradicate caffeine, alcohol and heavy evening meals. Manage your stress and do regular relaxation techniques. Go to bed in a quiet, dark, cool room, and at a regular time. Only have sex or sleep in the bedroom. Daytime naps can be helpful, especially for shift workers. We know that a nap of 30 minutes restores your performance and that a nap of one hour enhances your performance.

If all else fails, natural substances like Valerium or Melatonin can help.