|
Insomnia: wanting to sleep
and being unable to
BY JOAQUIN ORAMAS
ELDERLY people, retired or
otherwise, workers subjected to the tensions of
daily life, students preparing for examinations and
other individuals are frequently affected by
insomnia.
Only those who suffer from
this condition understand how exasperating it can be
to want to sleep and not to be able to.
We all need adequate sleep
to prolong existence, including those aspiring to
reach 120 years of age or more. This necessity forms
part of a proper lifestyle.
Specialists in the causes of
insomnia state that the most common factors
associated with this condition are alcohol,
nightmares, depression, family motives, illness and
disease, changes in sleeping habits, medicines,
stress and noise.
There are different
treatments designed to alleviate insomnia and
doctors are responsible for finding a solution. And
more so if the problem is serious and could affect
patients’ daily life. It is recommended to see a
doctor as soon as possible in order to find a
lasting cure for the problem.
However, it is worth making
some clarifications with respect to this condition.
Contrary to what many people
believe, consuming alcohol does not help a person to
sleep well. The opposite is true. If one drinks too
much alcohol during the evening, one runs the risk
of mixing a hangover with tiredness the following
day.
Sometimes, insomnia is
experienced by people who suffer from asthma,
irritable bowel syndrome, apnea, allergies, obesity,
anxiety and hypertension, amongst other conditions.
On many occasions they are unable to sleep because
of the physical effects of their condition, for
example, breathing difficulties or a cough; on other
occasions due to the psychological effects of their
condition.
SOME USEFUL WAYS TO AVOID
INSOMNIA
Taking a hot bath is an
excellent way to relax both body and mind. It is
important that the water is not too hot so that the
body does not become exhausted. A relaxing massage
can help to calm you down and avoid sleeping
disorders. It is important that the massage - smooth
and slow - is centered on the back, the back of the
neck and the head in order to eliminate tension in
the muscles.
Certain relaxation
techniques can also be combined with massage.
Playing soft music in order to sleep more easily, a
remedy that is often recommended for babies, also
functions for adults.
Other people resolve the
problem by eating a light snack before sleeping,
although certain substances such as caffeine should
be avoided (tea, coffee, chocolate, and cola drinks,
as well as alcohol and tobacco).
People who have sedentary or
intellectual jobs suffer more from insomnia than
those engaged in more physical tasks.
In order to sleep well, it
is not enough for the mind to get tired during the
day: the body also needs to feel tired. Just 15
minutes of daily exercise provides the body with the
physical exercise and oxygen it needs to relax and
sleep better. If a person is able to do 30 minutes,
so much the better. It does not have to be a special
sport: walking for half an hour every day is thought
to be an excellent form of exercise.
Sleeping face up is helpful
because this position favors the relaxation of all
the organs. If you must sleep on your side, it is
recommended that you sleep on the right hand side to
prevent the lungs, stomach and liver from putting
pressure on the heart. You should try to avoid
sleeping face down as this position puts pressure on
all the internal organs, makes breathing difficult
and produces neck and back pains.
If a person sleeps badly
during the night then, then it is natural that they
will feel tired the next morning and find it
difficult to get up. Nevertheless, the worst thing
to do in order to try and cure insomnia is to remain
sleeping in until late.
You should get up early in
the morning, at the same time as every other day.
For sleep disorders, the best thing to do is find a
routine and go to bed with a tired body and mind.
After a bad night’s sleep,
under no circumstances whatsoever should you take a
siesta. Try to keep active, as best you can,
throughout the whole day, and go to bed at a
reasonable hour.
The body functions better if
we maintain a stable timetable for rising each
morning, eating and going to bed at night. |
