For many Mumbaikars getting sound sleep at night is a Herculean task. Most of
them toss and
turn through the night resulting in a drowsy and a lethargic day.
Research indicates that insomnia interferes with the sleep of around 65
to 70 percent of Mumbaikars, which is turning the city people
insomniacs.
Insomnia and its causes
Inability
to fall asleep or difficultly in maintaining sleep or lack of sleep is
generally termed as Insomnia. It is believed that out of ten people
approximately seven are the victim of insomnia in the city. Health
experts feel that sleeplessness / insomnia is the outcome of the
mounting stress level, excessive commuting, odd working hours and
sedentary lifestyle that many of us have these days.
Broadly
it is classified into two, mild and chronic insomnia. Mild insomnia
usually lasts from one to three weeks whereas chronic insomnia tends to
go beyond a month. Psychiatric reasons such as anxiety, depression,
tension, prolonged medication etc. and psychological causes like
unfavourable working atmosphere or domestic tension usually lead to
insomnia.
According
to a cardiac consultant of Bombay Hospital Dr Vasundhara Atre, “The
hectic lifestyle and demanding jobs keep our brain working all the time
including our bedtime and eventually it disturbs the sleep cycle
resulting in sleeplessness.” She adds, “Late night dinner is another
factor contributing to insomnia as our blood sugar level shoot up
immediately after a heavy dinner making the body active thus triggering
insomnia.”
Symptoms
“People
who suffer from insomnia find it difficult to concentrate, tend to go
in depression and get stressed out quite often. Extreme fatigue and
weariness are another signs for this disorder,” divulges Dr Aditi
Kulkarni, general practitioner of RM Poddar Hospital, Worli.
Say yes!
Warm bath - Take a warm bath before bedtime, which relaxes the body leading to
sound sleep Snacks
- Studies reveal that the consumption of low protein small snack just
30-minutes prior to going to sleep helps the insomniacs to fall asleep Exercise
- Devote 15-minutes in a day for physical workout, which will provide
enough of oxygen to the body resulting in undisturbed sleep. De-stressing -
While going to sleep try to de-stress by listening to soft music or reading
that relaxes the mind Regular bed timing - Our body likes regular bed timing,
so try to go sleep on the same time daily. Warm milk - Take a glass of warm
milk, which will sooth your nervous system by relaxing your jagged nerves.
Say No!
1. Alcohol - Some people feel that alcohol soothes them but it interferes
in sleep and deprives deep rest.
2. Caffeine - Avoid intake of coffee, tea and cola drinks before going to
bed as it stimulates the body and brain that cuts down sleep.
3. Smoke - Many insomniacs feel that smoking brings good sleep. However,
it works the other way by stupefying the brain.
4. Over-the-counter medication - Keep away from over-the-counter
medication as in the long run body gets habitual and it becomes a vicious
circle.
5. Soft mattress -
Try not to sleep on a very soft mattress, as it does not provide the
right support to the body, which is required for good sleep.
6. Do not lie awake
- If you cannot sleep then wake up and indulge yourself in some
soothing activity like reading and only go to sleep when you are tired.
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