The National Sleep Foundation estimates that half the US population experiences occasional difficulty either falling or staying asleep at night. Persistant difficulties (more than 1 night per week) are estimated to affect about 20% of the population.<\/p>\n
Broadly speaking, three are three types of insomnia. The first is difficulty falling asleep, which occurs when we don\u2019t sleep within thirty minutes of hitting the pillow. The second is difficulty maintaining sleep\u2014also known as \u201cwide awake at 3 a.m. syndrome.\u201d The third type of insomnia, related to the second, occurs when we feel we are awake\u2014on and off\u2014the whole night long.<\/p>\n
If your insomnia problem is persistent, sleep experts agree on three simple precautions, which, if followed regularly, ought to improve your sleep.<\/p>\n
1.) Force yourself to awaken at roughly the same time every day\u2014even on weekends. A consistent wake-up time helps entrain your body\u2019s biorhythms, and it prevents the \u201cwide awake at midnight\u201d effect caused by \u201csleeping in\u201d on weekends to make up for lost sleep.<\/p>\n
2.) Exercise regularly\u2014even if it\u2019s just a walk around the block. Exercise relaxes the body by causing muscles to tense and relax in a regular pattern. Muscles that already are tense are forced to move and release their residual tension. 3 days per week is the recommended minimum!<\/p>\n
3.) Avoid alcohol 4-5 hours prior to sleep. Alcohol helps us fall asleep more quickly, but it always disturbs sleep later in the night. If you suffer from difficulty maintaining sleep during the night (insomnia type #2), alcohol consumption should be your first line of inquiry. Alcohol reduces REM and deep sleep, and causes frequent arousals in the latter part of the sleep cycle. Thirty million Americans used alcohol to \u201chelp\u201d their sleep last month\u2014but the results always are the same. More \u201cwide awake at 3 a.m. syndrome!\u201d<\/p>\n
If you follow the above three guidelines faithfully for two weeks\u2014and still don\u2019t see any improvement\u2014consider a visit to your local sleep doctor. You may have a sleep disorder that\u2019s waking you up without your knowing it. Sleep apnea<\/a><\/span> and periodic leg movements<\/a><\/span> during sleep are the two most likely candidates.<\/p>\n For more information on insomnia, its causes, and remedies, visit the pages on this website, and also visit the home page of the National Sleep Foundation<\/a><\/span>. If you follow these tips, you ought to be sleeping better soon!<\/p>\n