Chronic insomniac: Dreaming of sleep
What to do when sleep evades you.
ISLAMABAD:
I am a chronic insomniac. Sleep never comes naturally and — like most things in life — I work hard to achieve it.
Typically, most people will experience mild to severe symptoms of insomnia at some point in their lives, especially during high-stress phases. Personally, I handle stress relatively well; it’s only right before I tuck in that my mind starts racing and turns active. And too often it’s 5 am and I’m still wide-awake counting hippos or listening to Enya hoping her extended melodies will bore me to sleep. The next day I’ll look and feel like the undead — dark bags under the eyes, an unhealthy pallor to the skin, general lethargy and a lowered cognitive function. There’s a good reason why they call it ‘beauty sleep’.
The first step to recovery is to not only accept and acknowledge the problem but also be aware of the symptoms (these are usually incentive enough to make one proactive about settling into a healthy sleep-cycle). According to theonlinesleepclinic.com, side effects include: headaches, tired eyes, sore muscles, memory loss, poor skin and a lowered immune system. On the psychological end, research links depression to insomnia: “The association between insomnia and major depressive episodes has been constantly reported: individuals with insomnia are more likely to have a major depressive illness (Maurice M Ohayon, ‘Epidemiology of Insomnia: What We Know and What We Still Need to Learn’).”
Without encouraging the use of hardcore medication the likes of Valium and Lexotanil (kids don’t try these at home) or resorting to psychotherapy, it behoves me to mention that the problem can be remedied naturally. It just takes a bit of effort and training.
Milk before bed
This is tried and tested. Apparently some mysterious chemical reaction when milk is heated engenders a sedative effect. Add some honey or chocolate to make the drink more bearable.
The importance of ritual
In my experience, this route works well if you stick to it. Work out a specific activity or routine right before going to bed that one can associate with sleep. A hot shower with a soothing body wash is ideal; eventually the activity will act as a trigger, automatically prepping your body for sleep. Reading exceedingly boring text also does wonders.
Caffeine
Avoid it like the plague if the sleeping disorder/issues are serious. Still, many find it difficult — if not downright impossible — to sift coffee out of their day. For these enthusiasts, a maximum of two cups (only before 5 pm) is recommended.
Creature comforts
Keeping the bed and bedroom clean and comfortable helps. Get a nice mattress; use a luxurious bedspread — ideally something conducive to sleep. Don’t bring work home or at least keep your work and sleep spaces separate. Remove all distractions (television, stereo, computer).
Melatonin
This naturally occurring compound found in humans, animals and plants, if used sparingly, does a stellar job. Otherwise known as “the hormone of darkness”, Melatonin is an organic sedative with a mild hypnotic effect. To be taken only at night (it reacts badly to light exposure) 20 or 30 minutes before sleeping. While I don’t recommend regular use (it’s important to train oneself to fall asleep naturally), Melatonin can help regulate one’s sleep cycle.
God
If all else fails, pray, pray, pray.
Published in The Express Tribune, October 18th, 2011.
I am a chronic insomniac. Sleep never comes naturally and — like most things in life — I work hard to achieve it.
Typically, most people will experience mild to severe symptoms of insomnia at some point in their lives, especially during high-stress phases. Personally, I handle stress relatively well; it’s only right before I tuck in that my mind starts racing and turns active. And too often it’s 5 am and I’m still wide-awake counting hippos or listening to Enya hoping her extended melodies will bore me to sleep. The next day I’ll look and feel like the undead — dark bags under the eyes, an unhealthy pallor to the skin, general lethargy and a lowered cognitive function. There’s a good reason why they call it ‘beauty sleep’.
The first step to recovery is to not only accept and acknowledge the problem but also be aware of the symptoms (these are usually incentive enough to make one proactive about settling into a healthy sleep-cycle). According to theonlinesleepclinic.com, side effects include: headaches, tired eyes, sore muscles, memory loss, poor skin and a lowered immune system. On the psychological end, research links depression to insomnia: “The association between insomnia and major depressive episodes has been constantly reported: individuals with insomnia are more likely to have a major depressive illness (Maurice M Ohayon, ‘Epidemiology of Insomnia: What We Know and What We Still Need to Learn’).”
Without encouraging the use of hardcore medication the likes of Valium and Lexotanil (kids don’t try these at home) or resorting to psychotherapy, it behoves me to mention that the problem can be remedied naturally. It just takes a bit of effort and training.
Milk before bed
This is tried and tested. Apparently some mysterious chemical reaction when milk is heated engenders a sedative effect. Add some honey or chocolate to make the drink more bearable.
The importance of ritual
In my experience, this route works well if you stick to it. Work out a specific activity or routine right before going to bed that one can associate with sleep. A hot shower with a soothing body wash is ideal; eventually the activity will act as a trigger, automatically prepping your body for sleep. Reading exceedingly boring text also does wonders.
Caffeine
Avoid it like the plague if the sleeping disorder/issues are serious. Still, many find it difficult — if not downright impossible — to sift coffee out of their day. For these enthusiasts, a maximum of two cups (only before 5 pm) is recommended.
Creature comforts
Keeping the bed and bedroom clean and comfortable helps. Get a nice mattress; use a luxurious bedspread — ideally something conducive to sleep. Don’t bring work home or at least keep your work and sleep spaces separate. Remove all distractions (television, stereo, computer).
Melatonin
This naturally occurring compound found in humans, animals and plants, if used sparingly, does a stellar job. Otherwise known as “the hormone of darkness”, Melatonin is an organic sedative with a mild hypnotic effect. To be taken only at night (it reacts badly to light exposure) 20 or 30 minutes before sleeping. While I don’t recommend regular use (it’s important to train oneself to fall asleep naturally), Melatonin can help regulate one’s sleep cycle.
God
If all else fails, pray, pray, pray.
Published in The Express Tribune, October 18th, 2011.