How to deal with insomnia

Having trouble sleeping? Do you struggle to say asleep for at least seven to eight hours a night? Chances are you might be suffering from what’s called "insomnia". Insomnia is simply defined as a disorder in which there is an inability to fall asleep or to stay asleep as long as desired.

Two types of Insomnia

  • Primary insomnia: sleep problems that are not directly associated with any other health condition or problem.

  • Secondary insomnia: sleep problems because of health conditions (like depression, arthritis, heartburn, etc.). Some sleep problems could be from the prescribed medication or a substance such as alcohol.

According Dr Alison Bentley, Sleep Physician and Researcher, there are immediate consequences to a lack of sleep. She says if people don’t sleep well at night they won’t function well during the day; their executive functions are affected by lack of sleep.

Lack of sleep affects:

  • Memory and concentration
  • Understanding risks
  • Thinking ability
  • You become moody and unhappy
  • Feeling sleepy during the day
  • General tiredness

How to cure insomnia

  • Sleep at the same time each night and get up at the same time each morning.
  • Do not take naps during the day, because naps may make you less sleepy at night.
  • Avoid caffeine, nicotine, and alcohol late in the day.
  • Get regular exercise. Try not to exercise close to bedtime, because it may stimulate you and make it hard to fall asleep.
  • Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
  • Make your bedroom comfortable. Be sure that it is dark, quiet and not too warm or too cold.
  • If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
  • Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath.
  • Avoid using your bed for anything other than sleep or sex.
  • If you can't fall asleep, and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
  • If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.

www.webmd.com

The YouTube video below claims to be helping millions of insomnia sufferers, from Belfast to Beijing, who are struggling to sleep. The eight-hour footage has been viewed over six million times and is now part of medical research used in several London hospitals as part of a clinical trial.

Pippa Hudson had a chat with CapeTalk listeners about cures for a sleeping disorder. Listen below:

Listen to Dr Alison Bentley talk to 702/CapeTalk presenters Africa and Azania on Weekend Breakfast about sleeping disorders:

Read More
Ocean View protests Day 3: Police use water cannon to disperse crowd

Ocean View protests Day 3: Police use water cannon to disperse crowd

The community is demanding that the police act accordingly and remove gangsters from their community.

Dance academy for disadvantaged youth grows in leaps and bounds

Dance academy for disadvantaged youth grows in leaps and bounds

Dancer, choreographer and artistic director Sbonakaliso Ndaba is making a difference in the lives of young Cape dance enthusiasts.

Why consumers need to wake up to plastic waste (and start recycling)

Why consumers need to wake up to plastic waste (and start recycling)

Consumer journo Wendy Knowler says consumers need to put an end to the current 'make-use-dispose' culture in terms of plastic use.

NPA's Oscar Pistorius appeal set for November

NPA's Oscar Pistorius appeal set for November

The National Prosecuting Authority will argue that Pistorius should have been handed the minimum term of 15 years behind bars.

Cape man in bid to become first South African to complete gruelling Oceans Seven

Cape man in bid to become first South African to complete gruelling Oceans Seven

Only seven people worldwide have completed the daunting Oceans Seven circuit, comprising of seven long-distance open water swims.

Cape taxi strike called off, Golden Arrow to operate limited service

Cape taxi strike called off, Golden Arrow to operate limited service

It's understood that taxi operators across the city will resume services after 2pm on Monday, reports EWN's Kevin Brandt.

Popular articles
Why the PAC wants South Africa renamed Azania

Why the PAC wants South Africa renamed Azania

Pan Africanist Congress's Narius Moloto explains why it supports the name Azania, a word which he says has Arabic origins.

Opinion:  Bishop Lekganyane is right

Opinion: Bishop Lekganyane is right

Stephen Grootes weighs in on comments made by the Zion Christian Church Bishop at the weekend.

Getting to know MP, Dr Makhosi Khoza

Getting to know MP, Dr Makhosi Khoza

Dr Khoza is admired by South Africans for her role in the SABC inquiry as a ANC member of parliament.

Who is Advocate Tembeka Ngcukaitobi?

Who is Advocate Tembeka Ngcukaitobi?

The EFF lawyer stole the show during the state capture report court battle.

How to make your first million

How to make your first million

Warren Ingram discusses his new book in which he shares practical ways for ordinary people to achieve financial freedom.

Meet the founder of Capitec Bank, named ‘Best Bank on Earth and Cheapest in SA’

Meet the founder of Capitec Bank, named ‘Best Bank on Earth and Cheapest in SA’

Michiel le Roux speaks about the fascinating story behind the little bank that has the Big 4 shaking in their boots.

3 easy questions could bag you R2000!

3 easy questions could bag you R2000!

WIN R2000! But only if you can prove you're a whiz of the MTN Biz Quiz by answering the following three questions...

Blesserfinder: Matching you with a sugar daddy near you

Blesserfinder: Matching you with a sugar daddy near you

Is social trend Blesserfinder, where girls are allegedly matching up with rich 'benefactors' in exchange for sex, a real thing?