Insomnia: preventative strategies and practical advice

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Sleep is extremely important, and most people don't get enough of it. Good, quality sleep affects our mental, emotional and physical health. Scientists believe sleep has a significant role in brain function, especially memory and learning. It maintains our emotional balance and bolsters our immune system.

Research suggests that there is no "right" amount of sleep; it's up to you as an individual to know what leaves you well-rested. However, if you're consistently having trouble falling and staying asleep, you may be suffering from insomnia.

What is insomnia?

Insomnia is the inability to sleep. It's a symptom, not a disease, and in most cases insomnia exists because of underlying causes. Insomnia is a very common condition—more than 90 per cent of North Americans suffer from insomnia at some point in their lives. Insomnia, or lack of quality sleep, may affect sufferers in the following ways:

• Makes it hard to concentrate, and contributes to car and industrial accidents, as well as difficulty in operating heavy machinery

• Affects the ability to think and perform, on the job and at home

• Reduces the ability to fight infections

• Causes fatigue, irritability, forgetfulness and sadness

What causes insomnia?

There are a variety of underlying behavioural and environmental causes that can create insomnia and, in most cases, there are direct, simple steps you can take to regain healthy, quality sleep. Some of the most common causes of insomnia include:

• Caffeine and alcohol consumption
• Napping
• Diet
• Poor sleeping environment
• Stress
• Depression
• Lack of exercise
• Irregular sleeping schedule

Strategies for preventing insomnia

If you are having difficulty falling and/or staying asleep, consider the following tips to prevent the onset of insomnia:

• Cut down on caffeine. Caffeine is a stimulant that speeds up your system. Reduce your overall caffeine consumption (tea, coffee and caffeinated soft drinks), and eliminate it completely four to six hours before you go to bed.

• Quit smoking. Smokers tend to be lighter sleepers because nicotine, like caffeine, is a stimulant.

• Adjust your diet. Avoid late-night snacks and heavy dinners that make your metabolism work overtime and keep you awake. Sweets like chocolate and candy create an imbalance of high- and low-blood sugar levels, which can also disturb your sleep. Combat afternoon drowsiness by trading lunchtime carbohydrates (such as pasta) for lighter, high-protein food (such as fish and eggs).

• Exercise. Physical activity releases stress and produces endorphins, which are natural stimulants that decrease your reliance on other stimulants like caffeine. Even small amounts of regular exercise can be very helpful in making you feel more tired at bedtime. However, avoid extended exercise just before bed.

• Limit alcohol. Alcohol before bed may make you feel sleepy temporarily, but as the alcohol gets metabolized by your system, it disrupts the sequence and duration of your sleep state, in addition to altering the total amount of sleep you get.

• Take a bath. A hot bath before bed is both relaxing and an aid to sleeping. Your body temperature drops as the evening progresses, making you feel sleepy. Taking a hot bath raises your core body temperature. After your bath, the substantial drop in your body temperature promotes deep sleep.

As well as the health considerations above, consider the following behavioural strategies:

• Keep a sleep routine. Maintaining a regular sleeping schedule helps to ensure regular sleeping patterns. Establish a regular bedtime and waking time, and try to stick to it. Also, avoid late-night TV or Internet surfing.

• Nap wisely. Naps can be refreshing, but they can also interrupt your regular sleeping patterns. Nap in the early afternoon, and not in the seven or eight hours before your regular bedtime.

• It’s your bed. Sleep in it. Separate your daily activities from bedtime rituals by establishing your bed as a place for sleeping. Don't read, work, eat or watch TV in bed.

• Sleep in a dark and quiet room. Light and noise can keep you awake. Install room-darkening blinds and wear re-usable earplugs, if necessary.

• Open a window or remove a blanket. Most people sleep better in a cool room.