Submitted by Wilson Banwell

David Aboussafy, Ph.D.

The term insomnia refers to a number of sleep complaints including inadequate duration and quality of sleep. These sleep problems may involve difficulties falling asleep, difficulties staying asleep, poor sleep quality, and daytime tiredness. Poor sleep and sleep problems are extremely common. It is estimated that approximately 35% of the population suffers from insomnia during the course of a year. The proportion of people who simply do not get enough sleep on a regular basis is much higher.

Sleep problems have important consequences. Falling asleep while driving is a major cause of serious motor vehicle accidents. Poor sleep the night before has been linked to impaired cognitive performance the following day. Having inadequate sleep (4 hours or less) is associated with a mortality risk 1.5 to 2 times higher than those who sleep 7-8 hours a night. Sleep problems are also associated with emotional disturbances. Finally, adequate, restorative, sleep is an important determinant of quality of life.
Overcoming sleep problems

How can sleep problems be overcome?
Many sleep problems respond well to simple behavioral interventions. In cases of common daytime tiredness resulting from inadequate sleep, ensuring a reasonable amount of time for sleep (e.g., retiring by 11pm if one must rise by 6 or 7am) is a logical first step. "Sleep hygiene" is also important. The sleeping environment should be comfortable (good mattress, temperature, noise level) and should not be used for activities such as work, study or eating. Work, TV watching or internet surfing, highly stimulating activities, should be avoided before bedtime. Remember, taking the time for adequate sleep may improve your performance the following day. Activities such as quiet leisure reading, a hot bath, massage or sex may promote sleepiness.