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INSOMNIA

Insomnia is the inability to sleep long enough or deeply enough to refresh or rejuvenate you for the next day. Everyone needs a different amount of sleep each night - from just a few hours to 10 or more.

Insomnia can manifest itself in different ways: an inability to fall asleep, waking up frequently during the night or waking up too early in the morning.

Each of us has occasional problems getting to sleep because of stress or an upcoming event. But only when the trouble becomes persistent and begins to affect daytime functioning do we refer to it as insomnia.

Generally speaking, elderly people sleep more lightly, and need fewer hours of sleep than when they were young.

MEDICATION

Medications used to treat insomnia (hypnotics) should generally be thought of as temporary, short-term solutions. They should be used with caution, in the smallest effective dose.

There are numerous hypnotic medications available, both with and without a prescription. Some prescription hypnotics can cause drowsiness the next day. Those available without a prescription are less potent. In any case, you should always seek the useful input of your doctor or pharmacist, especially if you find you need a hypnotic for more than just a few days.

Over time, your body builds up a tolerance to some hypnotics.
As a result:

+ The drug effects become less pronounced.
+ The drug effects wear off more quickly.
+ You may have to increase the dosage to fall asleep.

These problems can be avoided by taking the medication for short periods, and only when it is absolutely necessary.

Hypnotics are intended to help you get adequate sleep so that you can function the next day. But this is a short-term solution to help your body's sleep-system get back on track. This can be achieved by the following strategies, which will serve you better over the long term.

Now I lay me down to sleep...  I hope.

A FEW TIPS TO HELP YOU SLEEP BETTER + Avoid heavy exercise or effort before going to bed but continue to exercise regularly during the day or early evening. + Avoid all forms of caffeine (coffee, cola chocolate, tea) within six hours from bedtime. + Avoid smoking before bed - nicotine is a stimulant. + Avoid heavy meals before bedtime. + Try to relax for one hour before bedtime. A warm bath, warm milk or some reading might help. + Your bedroom should be calm, dark and cool - your bed should be comfortable. + Always wake up at the same time and avoid taking naps during the day. + If you can't fall asleep, get out of bed and return only when you feel sleepy. + If you take any medication on a regular basis, ask your doctor if this might be the cause of your sleeping problem. Some medications, such as decongestants or asthma drugs, can disrupt sleep.

 Getting back to a regular sleep schedule is the ultimate goal – be it through modifying behaviour or perhaps in the short-term, through the use of hypnotics. But if insomnia persists or returns, be sure to talk to your doctor or pharmacist so that you can work on getting back to a regular sleep/wake pattern.

Note: For more information, call Sleep/Wake Disorders Canada at 1-416-787-5374

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