Relaxation techniques may help insomnia

Onset insomnia, in layman’s terms problems in falling asleep, is an annoying and potentially health-threatening problem experienced by many individuals.

Recently I received the following request: “Please give suggestions for those of us who have trouble going to sleep at night.

“I am in my early 60s, retired and free from financial and health worries. My wife and I lead an active life, but I am worried much of the time.

“These worries, real or imagined, come to my mind when I lie down at night. It seems like the harder I try to relax and go to sleep, the more I tense up, which results in a vicious cycle.

“I frequently wake up tired and am drowsy during the day. By 6 p.m. I am yawning and so I often take a brief nap.”

Being unable to fall asleep happens to most of us occasionally. But when the problem persists for several nights or even weeks, insomnia can be more than simply aggravating and inconvenient.

Dr. Robert Springer, a specialist in sleep disorders, states that the average adult falls asleep in 10 to 20 minutes. Those with onset insomnia may require an hour or more to fall asleep and often have difficulty staying asleep.

Insomnia has many causes, including anxiety and depression, breathing problems, hormonal imbalances and problems caused by prescribed medication. To rule out medical explanation, consult a physician.

Many individuals rely on chemical substances to induce sleep, the most common being alcohol. Short-term, medically managed medications are certainly indicated at times, but long-term use, according to Springer and other authorities is questionable at best.

Some behavioral techniques can help onset insomnia after medical explanations have been ruled out. Many people have trouble going to sleep because they “try to hard.”

They work so hard to relax that they begin ritualistic thinking patterns such as, “I’ve got to sleep, I can’t have another night of sleeplessness.” This, of course, makes the problem worse as tension and anxiety rise.

Instead of lying in bed, trying to force yourself to sleep, substitute relaxation exercises, peaceful, tranquil visual images, deep-breathing exercises or other self-control procedures. These can be found in stress management manuals. If you are still awake after 30 minutes, get up and go into another room and read or listen to relaxing music.

Naps may be part of your problem. Even a brief nap can aggravate insomnia.

Practice some sort of relaxing, tranquil ritual prior to turning out the light. Read something that doesn’t produce a lot of intellectual stimulation. Take time to wind down, free from decision-making activities or phone calls. Exercise can be helpful in inducing sleep if pursued prior to the evening meal.

If the insomnia persists in spite of all your efforts, then you may want to consult a sleep disorders clinic for further diagnosing and alleviating your sleep problems.

Copyright c 1995 Harold H. LeCrone, Jr., Ph.D.