How is sleeplessness eliminated?

Last updated date: 18-Jul-2021

Acibadem Fulya Hospital

4 mins read

You may cope with sleeplessness by making certain modifications in your routine daily life.

Wake up at same hour to avoid sleeplessness

When the body and brain are ready to sleep, one falls asleep, if the body time also points to the sleep time. However, there should appropriate environment, time and opportunity to fall asleep. Failure to meet these conditions will hinder start sleeping. The failure to be ready for sleep both physically and mentally is the most important factor that hinders falling asleep and continuing the sleep. Therefore, a stressful daily life is a severe challenge to fall asleep and continue sleeping at night.

One should not expect to sleep well every day. It is easier to fall asleep and sleep well in some days, while it may be difficult to fall asleep in other days. However, sleeplessness, also called insomnia, can be considered, if difficulty in falling asleep and continuing the sleep for at least 3 days of the week and such difficulties are experienced for minimum one month. In this case, it is very reasonable to visit a doctor.

Duration of a healthy sleep

Duration of a healthy sleep is subject to interpersonal variations. The optimal duration of sleep implies feeling energetic, rested and getting enough sleep when the person wakes up in the morning. It may be 6 hours for some people, while 8.5 hours will be enough for others. If one needs to sleep more than 10 hours or does not feel getting sleep enough when wakes up, a sleep disease is likely and it is necessary to seek medical attention.

How is insomnia treated?

Treatment of insomnia varies depending on type of insomnia, duration of sleep and the underlying cause. Behavioral therapy is principally comprised of medication treatment, certain stimuli and sleep advices, but lifestyle modifications alone may also solve the sleeplessness.

When are sleep pills needed?

Medications are required especially at early stages of the sleeplessness or the insomnia. This approach will prevent consolidation of the sleeplessness and transformation into a chronic form. Sometimes, it may be necessary to combine other treatment modalities with medication treatment. However, one should always remember that the sleep pills should be used under supervision of a doctor at doses and for duration advised by the doctor

Sleep pills do not cause addiction if they are properly used

Various drugs can be used to treat the sleeplessness. Only some of them have the potential of an addiction. There is no risk of addiction, if these drugs are used at doses and for durations advised by the doctor.

Advices for sleeplessness

  • Wake up at the same hour in the morning
  • Do not go to bed or sleep at day time,
  • Wake up at the same hour in the morning, irrespective of what you did at night,
  • Do not consume tea, coffee and other foods and drink that contain caffeine after 15:00.
  • Avoid sports or exercise after 19:00,
  • Do not smoke or use tobacco products at night,
  • Do not sleep or nap in the couch or chair in the sitting room,
  • Wear your bed garments one hour before you go to sleep,
  • Go to the bedroom and sleep when you feel sleepy,
  • Do not read book or watch TV in the bed.
  • Do not struggle in the bed to fall asleep. Get out of the bed and deal with something for half an hour and go back to the bed.

Sleeplessness in pregnancy

Sleeplessness is caused by many factors in the pregnancy. Principal ones include changes in the hormonal mechanisms that regulate the sleep-wake cycle (circadian rhythm). Moreover, gastrointestinal changes, respiratory disorders and the restless leg syndrome – a very common condition in the pregnancy – may lead to the insomnia.

What is the underlying cause of sleeplessness in babies?

The sleep-wake cycle or circadian rhythm varies between babies and adults. Babies sleep at various hours of the day for various durations as they grow. Certain genetic features may change the duration of sleep, but requirements of nutritional rhythm and certain respiratory tract diseases may affect the sleep. Here, one should remember that it is necessary to create a safe and appropriate environment for babies to fall asleep. It should be a dark, quite and comfortable environment. 


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