ÐÇ¿ÕÌåÓý

Insomnia is when the following ocurs three or more times per week on a regular basis:

• Taking more than 30 minutes to fall asleep despite being tired (known as Sleep Latency Insomnia or Onset Insomnia)
• Waking up frequently during the night and not getting back to sleep easily (known as Sleep Interruption Insomnia, Sleep Maintenance Insomnia or Middle Insomnia)
• Waking up in the early hours and finding it difficult to get back to sleep (known as Terminal Insomnia).

People with insomnia tend to:

• rely on sleeping pills or alcohol to fall asleep
• wake up feeling tired and un-rested from the night’s sleep.

The above can result in daytime drowsiness, fatigue, or irritability. 

Don’t be alarmed by interrupted sleep. Often we think that a good night’s sleep is seven or eight hours of uninterrupted sleep, waking in the morning refreshed, rested, and ready to face the day.

It's natural for some people to sleep for about four hours, wake briefly, and then return to sleep. Many sleep issues may stem from our body's inclination for segmented sleep. This could explain interruptions in sleep, such as waking during the night and struggling to fall back asleep (sleep interruption insomnia), or waking up early and being unable to resume sleep (terminal insomnia).

If you wake up at night, it's crucial not to stress about not falling back asleep and feeling tired the next day. Stay calm, relax, and you might drift back to sleep soon. If this happens regularly and you struggle to get back to sleep, consider seeing a doctor.

• Keep your room completely dark. If you need to, use blackout curtains or an eye mask.
• Make sure your room isn’t too hot or too cold, keep it slightly cool around 16-18°C.
• Keep clutter out of your room â€� put the laundry basket in the spare room, bathroom or on the landing.
• Do not have a television or computer in the bedroom.
• Turn off your mobile phone and anything with an LED display (including clocks).
• Don’t treat your bedroom as an extension of your living room or a study. Use it for sleeping only.
• Decorate your bedroom with beautiful things like photographs of loved ones, artwork that you like, plants and flowers. It will help you feel more connected to the room and help you look forward to going to bed.
• Try to avoid bright colours such as reds which are less restful and quite stimulating, and less helpful a good nightsâ€� sleep. Use muted and pastel colours, which are much more calming.
• Some smells can affect your mood, making you more relaxed and calm. Sprinkle a pot pourri with essential oils of lavender or geranium, though not during pregnancy or in rooms of young children.
• Take a long hard look at your room and see what it says about you. Remember that you have a duty to care for yourself, your sleep area and your general health and wellbeing.

Keeping a regular and consistent sleep schedule helps your body get into a natural rhythm. Go to sleep and wake up at the same time each day. When you do this, you will begin to naturally fall asleep and wake up at the same time each day. Waking up will feel more natural and you will fall asleep more easily.

You should also:

• Reduce the brightness of light in your home in the evenings by using dimmer switches or lamps with low wattage bulbs.
• Have a bedtime routine and keep a regular sleep pattern.
• Go to the toilet and empty your bladder before going to bed.
• Avoid stimulants and alcohol.
• Avoid napping during the day. Do not use technology in the hour before bedtime (including computers, mobile phones and televisions). If you are glued to your devices, their bright light can block your recovery.
• The standard white light emitted from these devices is referred to as ‘blue lightâ€�. Blue light suppresses melatonin, the hormone that tells our bodies that it is time to sleep. Power down devices at least an hour before bed and keep them out of the bedroom. You mobile phone and other devices are also very noisy, and can cause feelings of anxiety or excitement at a time when you should be quietly settling down to sleep. These devices also emit “Blue lightâ€�.

If you are trying to go to sleep but still feeling restless after about 15-20 minutes you should try:

• Reading a book or magazine
• Gently stretching to relax your mind and body
• Thinking about everything you did that day â€� even the boring stuff
• Putting on some gentle music
• Meditating 

Exercise can help you lower your body temperature and enjoy better quality sleep.

• The important thing is to exercise because it makes you feel fitter and better. If you are having trouble sleeping, the more you exercise, the more likely you are to improve your sleeping patterns.
• Try to exercise in the day, but if you haven’t been able to, it is still better to exercise in the evening than not at all. There is no evidence to prove that working out too close to bedtime can disturb sleep.
• Do not overdo it. Wearing yourself out physically does not always create sleepiness. In fact, it can sometimes do the opposite and make you more awake when you are trying to sleep.

• Eat when you wake up, not before going to bed. Try to eat balanced meals that combine protein, carbohydrates (with a low to medium glycaemic index) and vegetables. It is important to optimise your tryptophan levels. Tryptophan converts in your body into a molecule which then makes serotonin and melatonin, both of which are important for sleep. Changes in diet can help you sleep but it takes a little longer than the quick fix pill.
• Avoid stimulants such as caffeine and cigarettes.

• If you have been prescribed sleep medication, do not suddenly stop taking them. The best approach is to speak to your doctor and develop a strategy to slowly wean yourself off them.
• Avoid sedatives such as sleeping pills and alcohol to help you sleep. The effects are usually short-term, have counter effects, and with sustained use possibly leading to dependency.
• Avoid buying melatonin supplements from the Internet (they are only available on prescription in Australia). Only take these if prescribed by a physician who is trained in the management of concussion. If these are used incorrectly, natural melatonin release may be suppressed.