After a sleepless night, it’s very tempting to stay in bed the next morning. But the problem, as many people know, is when one sleepless night turns into another, and another, and so on. Lack of sleep can lead to absenteeism or presenteeism, workplace accidents, and car accidents. Children can even develop problems at school because of insomnia.
According to Statistics Canada's most recent Canadian Community Health Survey, insomnia affects approximately 13% of the Canadian population aged 15 and up. Only 43% of respondents have never had trouble falling asleep or staying asleep.
Sleep disorders
The amount of sleep we need varies according to age. Babies, for example, sleep for two thirds of the day (16 hours), while adults, on average, need between seven and nine hours of sleep. The same goes for older adults. According to the Survey, 20% of people who suffer from insomnia sleep less than six hours a night.
Insomnia is one of the leading sleep disorders in adults. It can last a few nights, a few weeks, or it can become persistent or chronic. When this happens, after a few sleepless nights, the person begins to worry about not sleeping, and this can create a vicious circle of insomnia. Because they quickly become exhausted, they don't have the energy to exercise, which is an excellent way to fight insomnia.
Multiple causes
A number of factors can trigger insomnia:
- Illness (backache, arthritis, cancer, etc.)
- Impairments (hearing, visual, mobility, etc.)
- Anxiety, depression
- Stress at work, home, school
- Frequent alcohol or marijuana use
- Obesity
- Shift changes at work (day, evening, night)
Healthy habits encourage sleep
The best way to cure insomnia appears to be by developing healthy sleeping habits. Experts recommend waking up every morning at the same time, minimizing the amount of time spent in bed before going to sleep, and eliminating or decreasing caffeine, nicotine, and alcohol consumption.
Exercising every day, preferably early in the day, is a good way to fight insomnia and get more physically fit. Aim for peace and quiet in the evening: take a hot bath, listen to the radio rather than watching TV, relax with a book, or meditate. It’s important to create comfortable sleeping conditions, starting with a good mattress and a dark room.
A doctor should be consulted if the insomnia is making it difficult to function at work or at home, if it is due to a change in medication or a result of alcohol or drug use, or if it may be associated with lingering depression, anxiety, or another health disorder.
Sleeping pills may be used, but they are only recommended a last resort and for a limited amount of time.
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