www.womanthismonth.com April 2017 LIFESTYLE | wellbeing 47 According to the University of Maryland Medical Centre’s website, the essential oil drawn from fresh lavender flowers is medicinal. Scientific evidence shows that aromatherapy with lavender may slow the activity of the nervous system, improve sleep quality, promote relaxation and lift mood in people suffering from sleep disorders. White noise or sleep music are known to help some of the wide-eyed to doze off. Autonomous sensory meridian response (ASMR), a nascent concept, refers to audio or visuals that can make one feel calm and blissful. It is described as a euphoric tingling and relaxation felt while seeing or hearing mundane things like flipping pages of a book, brushing one’s hair or comforting whispers, thereby helping to overcome insomnia. than three months. Besides being triggered by unhealthy habits or thought patterns, it can also be hereditary and takes time and perseverance to overcome. Insomnia is not just about struggling to sleep at night. It’s also struggling to get your act together in the morning. “Insomnia can disturb not only your energy level and mood but also your health, work performance and quality of life. Some of these concerns include not feeling well-rested after a night's sleep, daytime fatigue or sleepiness, lack of motivation, poor performance at school or work, irritability, depression or anxiety and increased errors or accidents,” explains the doctor. “If you continue to operate without enough sleep, you may see more longterm and serious health problems like high blood pressure, diabetes, heart attack, heart failure or stroke.” Diana, Saar Circumstances led me to stay up late into the nights watching television. Eventually my body clock adapted to my new sleep patterns and now I find it impossible to sleep and wake up at normal hours, which can be problematic at times. I hope to get used to a healthy sleep pattern soon. Perin, Sehla My father had insomnia too. But changing my lifestyle completely worked wonders. Sticking to a regular pattern of sleeping early and waking up early really helped. And no afternoon naps. When reading or a cup of cocoa doesn’t help me sleep, I practise focused breathing while lying down; it will put anyone to sleep! I also use guided meditation to relax and keep my ever-friendly crystals close by to lull me to sleep. We asked the WTM social media family for insomnia cures. There were lots of answers but we particularly liked this one from Bhavna Malkani: “I ask my mum to pat my head.” Dr Bassam goes on to say that it’s important to understand what’s causing your sleep deprivation. Because sleep disorders can have complex causes and serious health consequences if left unmanaged, it’s very important to speak with a sleep medicine consultant to gain a thorough diagnosis and to discuss your best treatment options. “The most reliable diagnosis for any sleep disorder is a sleep study also known as polysomnography [PSG]. Sleep is monitored closely to diagnose problems. The findings of the overnight study, along with a detailed medical history can be used to determine the type of disorder [insomnia, sleep apnoea or another] you suffer and the severity,” says Dr Bassam. He maintains that treatment for chronic insomnia includes, first, treating any underlying conditions or health problems that are causing the condition. “If insomnia continues, your health care provider may suggest behavioural therapy. This approach helps you to change behaviours that may worsen insomnia and to learn new ones to promote sleep. Behaviour therapy is commonly used to treat psycho-physiological insomnia. Although these techniques require some effort and take time to work, they do provide a means of coping with insomnia that help people return to more normal sleep patterns. You don’t have to put up with sleepless nights. Simple changes in your daily habits can often help,” he concludes. What You Say Diagnosis and Treatment
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