Malaysians do not sleep well!
According to a survey done by Nielsen Malaysia in 2018, 9 out of 10 Malaysians suffer from sleep problems or sleep disorders! There are a few types of sleep disorders such as insomnia, sleep apnea, restless legs syndrome (RLS) and narcolepsy. Out of these, insomnia is the most common sleep disorder.
Insomnia as a symptom is generally considered as an inability and/or difficulty in falling asleep or maintaining sleep.
Insomnia lack of refmay also present as patients reporting a reshing sleep, but overall it is a patientâs self-reporting of their poor sleep quality. Due to the associated daytime symptoms with insomnia (i.e. irritability, fatigue, malaise, and daytime sleepiness) poor sleep quality resulting from insomnia can cause significant decreases in quality of life.
Symptoms of insomnia
Keeping a sleep diary is a good way to track symptoms, which you can share with a healthcare professional.
Causes of insomnia
Why do some people sleep soundly no matter what happens and others find it hard to sleep or wake up with sightliest sound or noises? Sometimes insomnia can occur for no obvious reason, but there are also several possible causes.
- Poor sleep habits such as having an irregular sleep schedule.
- Sleep disorders, including obstructive sleep apnoea, circadian rhythm disorders caused by irregular sleep patterns, restless legs syndrome and periodic limb movement.
- Substances, including caffeine, nicotine, alcohol, and some prescription medicines can affect your ability to sleep.
- Stress, due to work or financial problems, relationship issues.
- Medical issues in particular conditions causing pain, hormone changes such as hot flushes and night sweats during menopause, breathing, urinary or digestive problems.
- Mental health problems â insomnia can be a symptom of anxiety, depression or other disorders.
- Life stage â elderly people are more likely to have insomnia.
- Shift work â people who work different shifts often donât sleep as well as those who work set hours during the day.
When insomnia is caused by external factors, treatment is usually directed at the underlying problem.
Tips for good sleep practices
Sleepâwake activity regulation
- go to bed at the same time each day
- wake up at a regular time daily
- avoid lying in bed for long periods of time worrying about sleeping
- avoid napping (if necessary, limit to afternoon âpowernapâ of 10 to 15 minutes)
Sleep setting
- Avoid bright light exposure in late evening or night
- Avoid caffeine after midday
- Avoid heavy meals within 3 hours of bedtime
- Seek exposure to bright light after waking up
- Exercise regularly but avoid vigorous physical activity within 3 hours of bedtime
- Ensure a quiet, dark room for sleeping
- Reserve bedroom for sleep and intimacy
- Allocate time earlier in the evening to go through worrying issues instead of bedtime.
Sleep-promoting adjuvants
- have a light snack or a warm milk drink before bed
- have a warm bath before bed
When should you seek medical help?
If you have tried the above self-help techniques and still having sleeping problems or if your insomnia has affected your normal daily life and performance at work or school, it is time to see a doctor. You can share your sleep dairy with the doctor for better understanding.
There are a few medications used to treat insomnia but it is important to talk to a doctor first before getting one because the medications can have side effects.
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References:
1. https://www.thestar.com.my/lifestyle/health/2018/05/17/malaysians-jsuffer-sleep-problems/
3. https://www.healthdirect.gov.au/insomnia
4. https://www.healthline.com/health/insomnia#treatment
5. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
