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Sleeplessness: Causes, effects and Management

December 9, 2007 By Doctor Leave a Comment

 

Usually Human body needs 6-8 hours of sound sleep per day. It is good for routine life. Otherwise it is very difficult to work in the office the next day and the person feels uneasiness, discomfort, changes in moods, etc. Healthy sleepers usually fall into deep sleep in about 20 minutes. It is better to go to bed early and wakes up early. Somebody goes to bed at 10pm in the night and wakes up at 8 am in the morning the next day. One thinks that he was in the bed (in sleep) for 10 hours. But, we have to take into consideration, the actual time, that is, for how many hours he could sleep well, (without any disturbance) the night before. That is the main problem here. Simply in the bed for any number of hours is of no use. One must have sound sleep for better day life.

 

 

Causes for sleeplessness:

 
 
1. Stress and strain

 
2. Fear complex

 
3. Anxiety
 
 
 
 
Effects of sleeplessness:
 
 
 
It brings changes in the blood circulation, thereby changes in the bodily movements and also in the moods of the person, like lack of concentration in the work, unnecessary angry and irregular behavior with friends and relatives.
 
 
 
 
Methods to get sound sleep:
 
 
 
 
1. Make certain changes in your evening time routine activities. For example,

 
 
-First of all read something which you are more interested.

 
 
-Then wear night-dress, (pyzamas, etc), which gives some sleep –signals to your mind and prepare it for sleep.
 
 
 
 
2. Never look at the watch frequently to know the time, which brings tension and sleeplessness.
 
 
 
3. If you don’t get sleep, does some minor manual labor like, ironing of the clothes or keeping the articles in the house orderly, until you feel tiredness.
 
 
 
4. Imagine yourself hat you are in the beach or in any park, which lessens the tension and brings in sleepy-mood.
 
 
 
5. Never take coffee, tea, nicotine or alcohol, etc. Remember, alcohol helps in producing sleep but only for short duration of time, but not for longer period.
 
 
 
6. Don’t take food two hours before going to the bed.
 
 
 
7. Take banana fruits and milk products, which contain L-Tryptophan which help producing regularity in sleep.
 
 
 
8. Better to have the bed- room, just away from the other rooms.
 
 
 
9. Keep the bed -room in darkness (Lighting keeps the eyes in unrest position).
 
 
 
10. Don’t keep the computer , T.V, etc. in the bed-room.
 
 
 
11. The ideal temperature in the bed room is around 18 degrees centigrade, which helps the body to get sound sleep.
 
 

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