The term ‘Insomnia’ refers to regular lack of sleep the inability to sleep an unexplained inability to sleep. This could be the result of a physiological condition or habits. People who suffer from insomnia do not get enough sleep and have trouble falling asleep. Even when they fall asleep, they do not sleep through the night nor wake up feeling refreshed.

Insomnia can impact your quality of life

Modern work and lifestyle involve a great deal of screen time, which makes it hard to unplug and unwind at the end of a busy day. Multitasking is considered a super skill which also negatively impacts sleep. A lack of restful sleep, day after day, would eventually have severe negative impact on our health and impact quality of life.

 

The CDC recommends adults to sleep for 7-9 hours every night. Anything short is “insufficient sleep” and it can affect your –

 

*  Health: Poor sleep habits have been found to be associated with ailments, such as heart disease, diabetes, and obesity.

*  Productivity: Lack of sleep can interfere with problem-solving, decision-making, focus and concentration. It also impacts memory and the ability to learn.

*  Mental Health: Poor sleep affects your mood, the ability to cope with stress, and can lead to a feeling of being perpetually exhausted.

How to develop healthy sleep habits

Sleep experts recommend the following tips to develop better sleep hygiene and habits.

 

* Quiet Time: In your daily routine, set aside at least eight hours for sleep. During this time, stay away from technology and screens. This should be your quiet time even if you do not sleep for the entire duration. Setting aside such a time ensures rest and peace for your body and mind.

* Sleep routine: About 30 to 45 minutes before bedtime, unplug all devices and allow your mind to calm down and the racing thoughts to slow down. You may use this time formediation, self-care, listening to music, or light reading.

* Your room: Keep your bedroom a cold and dark space. Maintain 60-67 degrees temperature and use heavy drapes or black-out curtains, if you need. Silence your phone.

* Use light smartly:If possible, install lights that turn on automatically to brighten your room little before the alarm goes off. If you travel frequently across time zones, get outside in the Sun to adapt to the new time zone.

* Exercise:Exercise during the day to sleep more soundly at night.

* Reduce naps and caffeine:You may feel that taking naps and consuming several cups of coffee helps you get through the day but if you do these after 3 or 4 in the afternoon, it can make it difficult to sleep at night.

* Listen to calming music that promotes sleep: The right kind of music can act as sleep therapy, helping you fall asleep and stay asleep through the night. Dr Akinkuoye has developed several music resources to help you sleep better. 

 

If you or a loved one is experiencing insomnia, sleep apnea, or another type of sleep disorder, book a consultation with Dr. George Akinkuoye. 

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