Sleep Well

Sukar tidur atau insomnia merupakan penyakit zaman moden yang semakin meningkat, di mana ia tidak kira umur sama ada remaja, orang muda atau orang tua. Fenomena ini mungkin berkait rapat dengan keadaan dan persekitaran hidup sekarang ini. Tekanan hidup, stres di tempat kerja, masalah emosi yang tidak stabil, fikiran yang bercelaru, hiburan dan aktiviti lain yang melekakan dan melalaikan menyumbang kepada masalah ini. Insomnia merangkumi sukar untuk tidur, selalu terjaga di waktu malam atau bangun pagi dalam keadaan badan yang letih dan tidak bermaya kerana tidak cukup tidur.

Kajian terkini menunjukkan terdapat kaitan rapat di antara insomnia atau gangguan tidur ini dengan serangan sakit jantung. Sukar untuk tidur atau melelapkan mata mempunyai risiko lebih tinggi mendapat serangan sakit jantung berbanding dengan orang yang mudah tidur dan cukup tidur. Oleh itu, bagi menghindari risiko ini cubalah cari punca kenapa sukar tidur dan cuba atasinya. Melakukan senaman ringan sebelum tidur mungkin boleh membantu supaya mudah lena, di samping jangan minum kopi atau kafein lain pada waktu malam, dan membaca sambil baring untuk memudahkan mata terlelap. Sebaik-baiknya, masuk tidur ikut masa tertentu dan jadikan ia sebagai rutin.

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Sleep Well

By Michael Breus, PhD

Sleep disorders include a range of problems — from to narcolepsy — and affect millions of people. Dr. Michael Breus shares information and advice on sleep disorder and treatments and causes.

The Sleep-Heart Connection

Here’s some serious and important news about sleep and heart health: the results of a large-scale study show that people who suffer from insomnia are at higher risk for heart attacks.

The study, which was conducted by scientists at the Norwegian Institute of Science and Technology, determined that:

People who had difficulty falling asleep had a 45% greater risk of heart attack compared to those who regularly fell asleep without trouble. People who had trouble staying asleep throughout the night had a 30% greater risk of heart attack than people who were able to sleep through the night. People who woke feeling tired and unrested had a 27% higher risk of heart attack than people who woke feeling refreshed.

These results are the latest contribution to a growing body of evidence that disordered sleep, such as insomnia, increases the risk of cardiovascular problems for both men and women.

Insomnia is an all-too-common sleep disorder, affecting as many as a third or more of American adults, according to the National Institutes of Health. There are two basic types of insomnia. Acute insomnia consists of short-term episodes of sleeplessness. Chronic insomnia, on the other hand, can last for months or years. Most people with chronic insomnia spend several nights a week struggling to fall asleep or stay asleep.

How do we identify insomnia? You may be surprised at how broad the definition can be. Insomnia can include several difficulties related to sleep. For some people, it may involve an inability to fall asleep. For others, insomnia may be more about struggling to stay asleep throughout the night. People coping with insomnia may also wake in the morning already feeling tired—missing the feeling of being refreshed and restored from a night of sound sleep. Any of these problems—or a combination of them—can be considered insomnia. Its effects can linger throughout the day, in fatigue, concentration problems, difficulty with memory, and irritability.

Insomnia is a sleep problem that can happen to anyone—even children—but the likelihood of dealing with insomnia increases as we age. We don’t always know what causes insomnia—though identifying the root cause is important in helping to determine the most effective treatment—but there are many factors than can precipitate this of sleep. An illness or a medical condition can bring about difficulty sleeping that, without treatment, can evolve into insomnia. Major life events such as marriage, divorce, childbirth, death of a loved one, or job changes can bring about insomnia, as can certain lifestyles that include shift work or extensive travel. Stress is an enemy to sleep, and is an all-too-common cause of insomnia.

With so many adults affected by insomnia, and therefore exposed to the possible risks of heart disease and other illnesses, it’s critically important that this and other sleep disorders not be left unattended by patients or by doctors and other health-care providers. What can you do to help lower your risk of insomnia and protect your sleep—and your health?

Track your sleep.

Being mindful of your sleep patterns is the best way to catch and treat any sleep problems early, before they become more entrenched. Keeping a journal or a log can help—keeping regular track of bedtimes and wake times, as well as how you feel in the morning when you wake up, can give you a clear picture of how you’re really sleeping.

Exercise

Physical activity is good for your heart, your overall health, and your sleep. There’s also evidence that it helps alleviate insomnia.

Manage your stress. Easy to say, right? This can be among the most important things you do to help your health and your sleep. Mindbody activities such as meditation, yoga, and even massage can help.

Talk to your doctor

Take that sleep journal with you to your next checkup and have a real conversation with your physician about your sleep before it becomes a problem. Talking with your physician can be a first, important step toward sleeping—and feeling—better.

Sweet Dreams,

Michael J. Breus, PhD

www.thesleepdoctor.com

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