I have always been a light sleeper but for the past few days I have been unable to sleep. I think I am developing a bad case of Insomnia. Please advise. 

Sheilah

Dear Sheilah,

Onset of insomnia (inability to sleep) most commonly occurs due to anxiety and or depression. One may have insomnia temporarily due to change in place whether residence or work or travelling long distance. Lack of adequate physical activity in day time may result in insomnia during night. 

As age advances, quantity of sleep is reduced. Use of alcohol or caffeine in the night can cause insomnia by exciting the mind. Taking heavy meals in the night or eating very late in the night can disturb sleep, because body’s physiology is diverted towards digestion of food and uncomfortable abdominal bloating prevents sleep.

Reflux of acid in the food pipe causes burning pain in middle of chest with or without bitter tasting yellow liquid coming out of mouth. Hot flushes of menopause may interrupt sleep. Any medical condition causing chronic pain or frequency of urination can impair sleep. Sleep may be disturbed due to obstructive sleep apnoea, where airways intermittently close during sleep. Obese people are more prone to develop this condition. Sleep can be interrupted due to restless legs syndrome, where pain occurs in legs in night. Some medications used for depression, hypertension, allergy, some pain killers and even corticoids can cause insomnia.

It is advised to take evening meals early at least 2 hours before sleeping. Avoid alcohol, tobacco, tea and or coffee in evenings prior to sleeping time. Regular physical activity also helps in curing insomnia. The bed clothes should be clean and comfortable. Night clothes worn should also be clean and preferably of cotton because cotton is more comfortable for the body. One should be relaxed mentally. Going to the bed every day at a fixed time helps in regulating the body clock such that sleep is induced at a fixed time. Till one gets sleep, he/she can read something positive and good or just meditate. This helps in mental relaxation and also getting good sleep.

However, I do not recommend sleeping pills, because when taken for a time, they tend to cause habituation and addiction.

Dr Rachna Pande  is a specialist in internal medicine at Ruhengeri Hospital