Have you ever been tortured by insomnia? Getting tangled in the sheets, tossing and turning, counting the sheep, counting the heartbeats?
It is estimated that in Shanghai, some 20 percent of people suffer from sleep disorders, and an even greater number experience sleep difficulties from time to time. Its cost to society can be tremendous. Just think of the loss of productivity and the reduced quality of life.
Yet things are not that simple. Research has found that sleep disorders may also incur physical illness like hypertension, diabetes, heart and cerebral diseases.
People who suffer from frequent insomnia may well develop mental disorders like depression and anxiety.
Insomnia hasn't aroused enough attention from society. Many patients do not seek medical help until they find taking sleeping pills ineffective.
"How to increase awareness of sleep and sleep disorders in the general public and within the medical professional communities has become especially important," said Zhang Haiyin, a professor at Shanghai Mental Health Center.
Research has found that insomnia has a lot to do with people's character. Those who are sensitive, nervous and anxious, with a reserved nature, are prone.
External factors, such as a change of sleeping environment, intensive work and family pressure, may result in sleeping difficulties.
Physical ailments and the pain associated with them can also cause difficulty sleeping.
Sleep only when sleepy.
If you can't fall asleep within 20 minutes, get up and do something unexacting until you feel sleepy. Don't expose yourself to bright light while you are up, because the light gives cues to your brain that it is time to wake up.
Don't take naps.
If you just can't make it through the day without a nap, sleep less than one hour, before 3pm.
Get up and go to bed at the same time every day.
It can help bring your sleep cycle into regular rhythm.
Refrain from exercise at least 4 hours before bedtime.
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon won't interfere with your sleep.
Only use your bed for sleeping.
Refrain from using your bed to watch TV, work or read. So when you go to bed your body knows it is time to sleep.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed.
Have a light snack before bedtime.
If your stomach is too empty, it can interfere with sleep. However, if you eat a heavy meal, that can interfere as well. Dairy products, like a warm glass of milk, are recommended.
Take a hot bath 90 minutes before bedtime.
This will raise your body temperature, and the drop in body temperature afterward may leave you feeling sleepy.
Make sure your bed and bedroom are quiet and comfortable.
( Shanghai Star March 26, 2002)
