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Journalism of Courage
If you haven8217;t been sleeping more than a few hours daily, don8217;t brush it off. For some people, chronic insomnia may be a sign of broader mental health problems like depression and anxiety, a new study says. All you have to do to fix the problem is put in place a good sleep routine.nbsp;
What does the study say?
The study published in the famous journal, Sleep, says insomnia has roots in mental health problems. In surveys of more than 25,000 Norwegian adults, researchers found those with chronic insomnia were more likely to suffer from depression or anxiety disorders. People who reported insomnia during the first phase of the survey were at increased risk of having an anxiety disorder during the second phase, conducted a decade later. This, the researchers say, suggests that insomnia may either raise the risk of future anxiety problems, or be a sign that a person is particularly vulnerable to developing anxiety symptoms.
Insomnia is defined as the inability to fall asleep or to maintain regular, rhythmic and refreshing sleep. 8220;With or without any medical symptoms, insomnia is now the single largest symptom reported in Medical OPDs across the world,8221; said Dr Jitendra Nagpal, senior psychiatrist at VIMHANS hospital in Delhi. 8220;Trying to cope with the restlessness and anxiety of modern urban life leads to unintended wakefulness which can cause diseases like irritable bowel syndrome, hyperacidity, stress-related lifestyle issues and psychosomatic problems which again lead to mild, moderate and severe insomnia. The cycle continues,8221; he added.
Types of insomnia
Transient insomnia lasts from one night to a few weeks. Most people occasionally suffer from transient insomnia due to jet lag or short-term anxiety. If this form of insomnia continues to occur from time to time, the insomnia is classified as intermittent.
Acute insomnia is the inability to consistently sleep well for a period between three weeks to six months.
Chronic insomnia is regarded as the most serious; persists almost for a month.
Dos and Don8217;ts
Take a walk before or after dinner
Eat lots of fruits and salads for dinner and avoid oily food
Sanitise work life. Cut down on time and intensity of work. Take time out to be with your own self
Drink plenty of water throughout the day8212;at least two to three litres
Maintain a regular schedule. Go to bed and get up at the same time every day, even on weekends
Avoid coffee or other caffeinated beverages after noon.
Avoid smoking; nicotine is a stimulant
Use your bed only for sex and sleep. Eating or working in bed may make you associate it with activities other than sleep
Restrict your sleep by limiting the time you spend in bed. If you lie in bed for eight hours and only sleep five, limit your time in bed to five hours. Gradually increase this number by 15 or 30-minute intervals
Get up at the same time every morning, no matter how poorly you slept
Learn relaxation techniques, such as yoga or meditation
Keep the bedroom dark, comfortable and quiet. Turn the face of the clock around to minimise anxiety
Don8217;t pop sleeping pills unless a doctor prescribes them
