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HAVING TROUBLE SLEEPING? KNOW MORE ABOUT INSOMNIA AND HOW TO TACKLE IT BETTER!



Anyone who has spent a sleepless night needs no convincing about the subjective discomfort associated with lying in bed awake and unable to sleep. And the agony of the day that follows. You find yourself tired, irritable, and visibly stressed. Often you find that your fatigued mental and physical state has been affecting your work; in the healthcare profession, the potential damage is multi-fold.

Now, insomnia is mainly of 3 types:

  • Acute Insomnia

  • Chronic Insomnia

  • Co-morbid Insomnia

Acute Insomnia:

Impaired or disturbed sleep for 1-2 nights. May occur on receiving some bad news, having an exam the next day, etc.

Co-morbid Insomnia:

Insomnia manifests in relation to certain underlying medical conditions, like Hyperthyroidism.


Chronic Insomnia:

A long-standing condition. A person may suffer from sleeplessness for 3-4 days per week.



How can I improve the quality of my sleep?



REGULARIZE:

Fix a sleeping time according to your schedule and stick to it. Make your body readjust to its normal rhythm.


SHUTDOWN:

Shut down all electronic devices 45-60 mins before bedtime. Freshen up and wear comfy loose clothes. Drink some cool water or maybe some milk. If you're a smoker try to stop yourself from having that last cigarette of the day. Read or listen to soft music. 'Weightless', a song by Marconi Union has been found to be so effective in inducing sleep that people are advised not to listen to it while driving.


Spotify: Weightless by Marconi Union


MUSCLE RELAXATION TECHNIQUES:

Progressive muscle relaxation or PMR teaches you how to relax your muscles through a 2-step process: first, you intentionally tense muscle groups in your body, such as your neck and shoulders; next, you release the tension, focusing intensely on 1 body part at a time. Try this each night before bedtime.


DEEP BREATHING TECHNIQUES:

Deep breathing techniques before bed can help you relax and get to sleep. Place a hand on your lower abdomen and breathe in deeply so your hand rises (called stomach breathing). Hold your breath for a count of 3 and then exhale fully and watch your hand fall. Do these 3 times per night.


AVOID ALCOHOL:

While alcohol may help some people fall asleep faster, it can disrupt sleep patterns and reduce the quality of your sleep. You may even find yourself waking up in the middle of the night and struggling to fall asleep again. Cut down on the amount of alcohol that you drink, and stop consuming any alcoholic drinks at least 1 hour before you go to bed.


AVOID CAFFEINE:

Caffeine is a stimulant that can disturb sleep in people. The effects can last for as long as 8 hours. Thus, as a general rule, avoid caffeine anytime after your evening cup of tea/coffee.


FOR ADDITIONAL HELP OR INSIGHT INTO INSOMNIA HAVE A LOOK AT THESE VIDEOS:



If you're suffering from severe insomnia, please do not hesitate to visit a sleep specialist and get the appropriate treatment.


YOU, AS A HEALTHCARE PROFESSIONAL, ARE AN INVALUABLE PART OF SOCIETY AND WE THANK YOU FOR YOUR SERVICE!


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