INSOMNIA

Let us now deal together with the problem of lack of sleeping which affects millions if not billions of people in the world. 

As mentioned above, insomnia can be secondary to other problems(most of the cases), or it can be primary(no know underlying cause). The first step for any one who suffers from insomnia is to mention that to his or her general practitioner, and for the GP to investigate thoroughly looking for any treatable cause. Very good and detailed history is so important in this kind of problems, as the basic investigations can very rarely pick up the underlying cause. 

If the GP fails to pick up any underlying cause, the patient must not give up. The patient then needs to look withing him or herself, in the house, at work, among the friendship network, or relatives and neighbours trying to identify any annoying hidden hurdles.  Patients also need to think back for at least one month trying to make any links between difficulty in getting to sleep, waking up in the middle of sleep, or getting up earlier than the usual and can’t go back to sleep. Foods, drinks, habits, routines, rituals, circumstances, surrounding environment, etc.; in order to identify any culprits and sort them out. Patients also need to check for fine details such as the time when going to bed as too early might lead to waking up in the middle of the night or later, and going to bed too late might sometimes cause insomnia. Patients need to check drinks(type and time) as some beverages do contain caffeine such as coffee, tea, chocolate, pepsi, and coke.  

If everything is looked at, and no identified cause was the outcome; that should not be the end of searching !. Anxieties, stress, depression, worry, fear, nostalgia, deceased close relative, missing very dear member of the family, problems in marital relationships, lack of harmony, lack of confidence, little children in the family, house located in noisy area, squeaks and noises in the house or in the garden, noisy neighbours, etc. 

If everything is fine until this point, but the problem of getting to sleep remains, then you need to try one of the following or any of them:

1. Try to avoid sleeping in the day.
2. Try not to sleep till late in the morning.
3. Try always to empty your bladder before you go to bed.
4. A glass of warm skimmed milk can sometimes help as calcium does calm the neurons and help you to sleep.
5. Try to leave everything on the table or sofa before you go to bed.
6. Leave all the obstacles, problems, concerns for tomorrow, and never ever take them with you to bed.
7. Try soft and soothing music. You can try yoga, meditation, or reading a romantic story. Listening to a recorded story can sometimes help.

If all of the above fails, then try these concentration tricks:

1- Close your eyes and watch a beautiful bird flying in the

mountains. Hills and valleys are needed. The bird is needed to keep flying continuously between the hills and the valleys. To the top of the hill and flying down slowly and carefully to the bottom of the valley. You can make the hills too high, and the valleys too deep, but keep your eyes only on the bird, and follow the ascending and the descending. It will very quickly take you to the world of smooth sleeping.