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Show Sleep: Battle Insomnia With Good Habits By J. Ckrutia GUlut, M.D., , Pnfutor at Ptychtatry, Vnimmty of California, San 0mo Insomnia is the third most common reason people seek medical help, and in the United States the number of chronic insomniacs totals 20 to 30 million. The vicious cycle of worry and sleeplessness sleepless-ness is common to them all. . For some, substituting good . habits for poor ones,, can ' break the cycle. . Qettinga good night's sleep doesn't have to be a battle. Grab a pillow and follow these tips: - Fight the' impulse to 0 nap during the day. : , Eat at the same time every day to establish body rhythms. f e Wake up at the same . time every day, no matter what time you go to sleep. This will also help establish regular body rhythms. : e Maintain a regular, exercise program in JJie morning or afternoon. Avoid , rigorous activity close to bedtime. bed-time. - . ' ' e If sleep is elusive, do not toss and turn for an hour. Get out of bed and do something relaxing, such as reading or listening to music. e Warm milk has a sub-. sub-. stance called tryptophan which ay help you feel sleepy. ' ' e Stick to a daily routine to help keep the body cued about how sleepy it should feel at certain times. ' 1 e If the condition persists . . ' ' , - l Warm milk contains a substance sub-stance called tryptophan. .' ! Drinking it may help you ' sleep better. over three weeks, see your v doctorr , . , Insomnia comes in a number num-ber of forms labeled according i , to duration and cause. The type of occasional sleep prob- ;' " i lem most people experience the night before an important " day, for example, is transient insomnia. It usually lasts for a night or two. Short-term in- ' v Bomnia, enduring for up to " three weeks, may stem from ' ' illness or personal problems, f . -People who can't sleep for 0 more than three weeks at a time experience long-term insomnia, in-somnia, which may be linked to underlying illness, unusual , ' work schedules, psychiatric problems, or alcohol or caf- -; feine abuse. ' l- 1 For a free booklet entitled, A "What YwiShouklKnow About Insomnia," write: Insomnia Upjohn, Dept. MAT, P.O. Box 307, Coventry, CT 06238. For : T ,: ...... . the location of a nearby sleep disorders center, write: As- sedation of Sleep Disorders Centers, P.O. Box 2604, Del ' Mat, CA 92014. , , Good sleep habits, like al- : inost anything, can be learned. |