*professor kevin morgandirector, sleep research unit insomnia is difficulty getting to sleepor staying asleep, despite adequate opportunities to sleep, that renders the individualdysfunctional the next day. there are things that cause the insomniainitially but the more important things
crash diet nhs, are the things that maintainthe insomnia. i have been suffering frominsomnia most of my adult life. *jane mcgrathinsomniac i am sleeping probablyabout between two and three hours.
the issue here is cognitive arousal. there are some styles of thinking that can be quite detrimental to thesmooth onset of an individual's sleep. a racing mind.thoughts that you can't control. inability to switch off. if your mind is full of thingsand churning round, it's gonna meanthat it'll probably take longer. but i'm sort of finding but it's nottoo bad now i know what to do and how to cope with it.
one of the targets now we findthat very usefully helps people who have chronic sleep problems istargeting their thoughts and encouraging them to contain, and tosome extent discipline, their thinking. try and make yourself calm down a bitso you are feeling rested and then usually you will findthat you can drift off better. sleeping tablets are very effective forthe treatment of short-term insomnias. their effect wears offafter several months of use and the health service recommends they are used for no morethan three to four weeks.
cognitive behaviour therapy is quitedifferent from pharmacological therapy. one of the main differences,it's a talking therapy, it's a therapy that requires you toparticipate and co-operate in treatment. we know from the evidencethat over 80% of people who receive this kind of treatmentfind it effective in the longer term. even before you go to see your doctor, if you feel that your sleep isbecoming a problem, there are some things you can considerthat actually might be helpful. and the very first thing to consider isthe way you organise your sleep routine.
routine means roughly doing the things that are usually associated witha good night's sleep repeatedly. it means going to bed atroughly the same time, getting up at roughly the same time. first thing in the morningis the most important. get yourself refreshed, have a shower,anything that gets you alert and awake. at least that starts the day off well. you would be very wise not to nap. the reason you oughtn't to nap isbecause if you don't nap,
you'll be more tiredwhen you go to bed the following evening and the more likely to go to sleep. if somebody suspects that they have asleep problem beyond the norm, that their sleep problem isbecoming a difficulty for them. the very first place they must go to istheir general practitioner. try be as specific as you canabout what, for you, is the problem and then it might help if you point outwhat would for you be an ideal solution. now i've got an idea of what to doand i know there is help out there, i am far more enthusiasticand happy about the future.
for more information visit www.nhs.uk.
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