INSOMNIA
Insomnia? Don’t panic! It can be treated. Insomnia is a common problem (it doesn’t have to be) for students who have irregular sleep patterns. One method used to treat insomnia (that works) is to take control of your "lifestyle factors". If you don’t, these factors (it’s your choice) will contribute to frequent episodes of insomnia and lead to the dreaded baggy-eye syndrome. Being disorganized (causing one to fail) leads to disorganized sleep and will make it harder to fall asleep. If these factors can be changed or prevented, insomnia may be cured without the use of prescription or nonprescription medications. How? Get organized, use a desk calendar, plan, review and revise; when, daily, weekly and monthly, stay ahead and on top of your assignments, activities and work (God help me if I have to work). A part of this planning is to develop regular consistent sleep patterns. Another restful clue is to keep a pen and note pad (handy) by your bed or nightstand to write down any created thoughts that spring up during the usual sleep cycle.
Proper sleep hygiene (nifty term) focuses on several suggestions, some of which involve food, drink and medications. For instance, caffeine, a stimulating drug found in coffee (a student’s friend), tea, chocolate, soda pop (Whoa! an antiquated term) should be avoided late in the day. Also, eating a large meal at bedtime causes sleep problems (count on it), so avoid eating a heavy meal (No! Taco Bell Runs) just before retiring. But, at the same time, you can’t sleep if your hungry; the remedy is simple don’t go to bed hungry. Eat at a regular time early in the evening. Lastly, medications used for congestion, dieting or asthma (phenylephrine, pseudoephedrine, phenylpropanolamine, epinephrine to name a few) are a potential insomniac’s nightmare. They cause stimulation and should be avoided at night if at all possible.
When and how a person sleeps can also be problematic. People who have difficulty sleeping should not nap during the day, as this interrupts the sleep cycle. Obtaining regular, moderate exercise around the middle of each day (or early evening) helps prepare the body for a restful sleep. Keep in mind, at least 90 minutes prior to bedtime, to start winding down and relaxing. Going to sleep and getting up at the same time each day also helps to ensure that your internal clock (mine is broken) is set correctly. This rule should be followed no matter how much sleep was obtained the previous night.
Now, a time table, if you are unable to fall asleep after 15 minutes get out of bed and engage in a non-stimulating activity such as reading your text (not a gushy romance novel) and surprisingly, very soon, natural sleepiness occurs. If insomnia persists, in spite of these suggestions, nonprescription medications sold in the Student Health Center may help. A word to the wise, these products, however, should not be used with out consulting your physician and/or pharmacist. Naturally induced sleep is far better than chemically induced sleep. Being a student is a trying but rewarding time in your life. Make the most of it.
02/06 dm