Do we need to sleep 8 hours a day? Even though 8 hours of shut eye is optimal, people do not sleep as much in general. Some may get away with 4 to 5 hours without repercussions. Because we have so little time to accomplish everything, we shortchange sleep.
Others worry that they have difficulty falling asleep or that they wake up early and do not have a satisfying sleep.
Insomnia affects 10 to 30%of the population with a cost of over 10 billion annually.
Insomnia is more common in women than in men, especially following the menopause, late pregnancy and if subjected to pain. Older people are more often subject to poor and short sleep. Medication history and substance abuse should be considered. Antidepressants and stimulants should not be given in the evening. Movement disorders like restless leg syndrome, limb movement disorder or breathing disorders like sleep apnea should also be considered. Chronic insomnia is associated with anxiety, depression, poor work performance, increased risk of cardiovascular disease and all cause mortality.
Chronic insomnia can be treated with nonpharmacological and pharmacological therapies. Many medications are available to help with sleep. Nonpharmacological therapies include sleep hygiene, relaxation technique and sleep clinic.
Sleep hygiene includes not exercising within 4 hours of bedtime, avoiding large meals, limiting caffeine, tobacco and alcohol intake 4 to 6 hours before bedtime. It is best to use bedroom just for sleep and sex. Limit napping also. Cool temperature and no lights are recommended. If we cannot fall asleep after 20 minutes, we are advised to leave the bed and return only if ready. Cognitive therapy is very useful.
Some nutritional supplements are also helpful.
Cut back on junk food. People with a diet high in fiber and low in saturated fat found it easier to fall asleep and stay asleep.
They also spent more time in the restorative stage known as deep sleep or “slow stage” sleep. Thus decrease fat and increase fiber
for a good night sleep.
(561) 659-6756
