V I S I T H T T P : / / I N S O M N I A S L E E P A I D . B L O G S P O T . C O M F O R F U R T H E R R E A D I N G S

CAN YOU SLEEP AT NIGHT?

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WHAT IS SLEEP?

During sleep, our senses are totally disengaged and we are temporarily unresponsive to our environment.

Sleep is important to health, and lack of sleep can lead to problems with our immunity, heart and circulatory system, hormone secretion and more.

Poor quality or insufficient sleep can lead to impairment of daytime functioning, excessive daytime sleepiness and progressive memory loss.

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HOW MUCH SLEEP DO WE NEED?

• Teens and preteens (12 to 18 years) require an

average of 8.5-10 hours

• Adults would need 7.5-9 hours of sleep. Most adults

actually sleep between 6-8 hours a day and they

are often deprived of sleep.

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WHAT IS INSOMNIA?

Insomnia is a symptom which defines inadequate or poor quality sleep which could be due to:

• Difficulty in falling asleep

• Difficulty in staying asleep

• Waking up too early in the morning and unable to get back to sleep

• Un-refreshing sleep

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WHAT IS INSOMNIA?

• Insomnia increases with age and is more common

in women. People over 65 years of age generally

have approximately 1.5 times higher rates of sleep

difficulty compared with adults below the age of

65.

• The duration of symptoms can be classified into

transient, short-term or chronic.

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WHAT CAUSES INSOMNIA?

• Stress and anxiety

• Poor lifestyle habit

• Excessive snoring

• Chronic illness e.g diabetes

• Ageing

• Menopause

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PROBLEMS INSOMNIA MAY CAUSE

• Sleep disorders and insomnia can result in accidents

at work and on the road because it reduces your

concentration level resulting in poor alertness and

slow response. Many people with ongoing insomnia

problems become depressed or generally agitated.

• Insomnia can also worsen an underlying medical

condition.

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SLEEP DEPRIVATION CAN LEAD TO TYPE 2 DIABETES

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SLEEP DEPRIVATION CAN LEAD TO TYPE 2 DIABETES

• One of the crucial factors which can lead to

diabetes is poor sleep. Lack of sleep also

reduces the release of appetite controlling

chemicals in our body. This causes obesity

and paves path for type2 diabetes.

Sleeping less than six hours each weeknight

makes you four-and-a-half times more likely

to develop pre-diabetes, according to a

study presented at a recent American Heart

Association conference.

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CAN INSOMNIA BE TREATED?

• Treated with short term use of sedative medications

which are prescription, non-prescription

• Over-the-counter sleep aids

• Sleep routines and diet

• Alternative therapies eg. Magnetic Therapy

• Stress management

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TAKING SLEEPING PILLS?

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BAD MEDICINE- MORE CASES OF ADVERSE SIDE

EFFECTS, DATED 11TH OCTOBER 2011

• It has been reported that "more patients are

reporting bad side effects from taking medicine

and health products. " The spike has been

particularly sharp in recent years and reports have

been filed with the Health Science Authority (HSA).

Adverse reactions to drugs vary, ranging from minor

skin allergies to life threatening heart abnormalities

to hallucinations.

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• Depending on the seriousness of the condition,

doctors will prescribe drugs for the treatment of

insomnia. All insomnia medications should be taken

shortly before bed. Medications should be used in

combination with good sleep practices.

• However, these drugs may cause you to feel sleepy

during the day and can also cause dependence,

meaning you may always need the drug to sleep.

CUT DOWN ON YOUR SALT FOR BETTER SLEEP!

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• A low salt diet may improve conditions such

as anxiety, irritability, depression, fatigue and

migraine headache the findings of an

investigation of a low salt diet for “insomnia

and tension states” was published in the

Journal of the American Association in 1945

(1).

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CUT DOWN ON YOUR SALT FOR BETTER SLEEP!

GOOD SLEEP ROUTINES

• Avoid caffeine, nicotine and alcohol late in the day

• Eat the last meal of the day at least 2 hours before bedtime

• Cut down or avoid fluids at least one hour before bedtime

• Engage in exercise but avoid vigorous activity too close to bedtime

• Don't watch television in bed

• Relax your mind before bedtime

• Create a bedroom environment that enhances sleep

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Q&A

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