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- What is insomnia?
- Symptoms of insomnia
- Causes of insomnia
- Prevention of insomnia
- Risk factors for insomnia
- Complications of insomnia
- When to see a doctor about insomnia
- Diagnosis of insomnia
- Conventional treatment of insomnia
- Alternative/complementary treatment of insomnia
- Living with insomnia
- Caring for someone with insomnia
Caring for someone with insomnia
Partner
If you have a partner with insomnia, there are some useful strategies that you can use to assist them:
- Avoid alcohol after dinner - it will be really beneficial for your partner's ability to sleep (and not keep you awake too) to not have any alcohol after dinner, as this is not recommended. In addition to this, it is preferable for your partner to keep alcohol consumption to a minimum and your support in this would be helpful
- Don't smoke inside - you need to make sure you do not smoke inside the house as your second-hand smoke can stimulate your partner's brain to prevent them falling asleep even more. You also need to encourage your partner not to smoke if they do so
- Encourage exercise - encourage your partner to engage in more exercise, every day, as this is a very helpful strategy for using up energy and will help your partner feel more tired and less likely to have insomnia symptoms. Just make sure your partner takes it slowly at first
- Support - it is really important that your partner has your care, understanding and support as it is really difficult for anyone to exist without adequate sleep, day after day. It is totally exhausting. Ask your partner what you can do to make their life easier and less stressful (if possible)
Friends
If you have a friend with insomnia, there are some useful strategies that you can use to assist them:
- Avoid alcohol - try to ensure your social interactions with your friend are in venues which alcohol is not the focus, because excessive alcohol intake can worsen your friend's symptoms of insomnia
- Don't smoke near your friend - you need to make sure you do not smoke near your friend, as your second-hand smoke can stimulate your friend's brain to prevent them falling asleep even more
- Support - it is really important tat your friend has your support and understanding, as it is really difficult for anyone to exist without adequate sleep, day after day. When you can (and if you can), ask your friend what you can do to help. Even just being there, being supportive and listening to your friend is helpful
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Parents
If you have a child with insomnia, there are some useful strategies that you can use to assist them:
- Chamomile tea - a really simple and effective way you can help to relax your child is to provide them a cup of diluted (1/2 cup of the chamomile tea with water added). Use the real flowers and make a proper tea as this has more potent effects. A cup about an hour before your child's bedtime will be beneficial. Chamomile has a relaxing, soothing effect on the whole body. Just make sure your child is not allergic to ragweed, because they will also be allergic to chamomile too
- Don't smoke inside - you need to make sure you do not smoke inside the house as your second-hand smoke can over-stimulate your child's brain to prevent them falling asleep even more. As of 1 January 2010, there are laws in certain parts of Australia which prevent anyone from smoking inside a car if there are any children present because it is so detrimental to the child's health on so many levels
- Encourage exercise - make sure your child is engaging in adequate forms and amounts of exercise for their age, as this helps them burn off excess energy which will make them tired and more likely to sleep properly
- Limit sugar and processed foods - try to ensure your child eats limited amounts of sugar and processed foods as these foods over-stimulate a child and cause spikes in their blood glucose levels, which means they are not stabilised
- Limit television/computers before bed - try to ensure your child is engaged in non-television and non-computer or computer game activities before bed as these activities can al over-stimulate the child's mind and make it difficult to relax and sleep properly
- No artificial additives - keep your child's food as additive free as possible to prevent over-stimulation of their mind and an inability to relax, calm down and sleep. Do not buy anything with artificial colours, preservatives or flavours as studies show they can be responsible for ADHD-like effects
- Unprocessed foods - make sure (unless you are otherwise advised by your doctor) to provide lots of fresh, unprocessed foods in their natural form to your child for every meal and snack. You need to ensure your child is getting an adequate supply of leafy green vegetables, fruit, nuts, seeds, legumes, wholegrains and good quality protein, such as eggs, milk, yoghurt, cheese, lean chicken and fish (as long as your child is not allergic to any of these foods). These foods are rich in nutrients and will provide the nutrients necessary to help your child function better
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< 11: living with insomnia Last reviewed: 19 January 2010 || Last updated: 19 January 2010
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NOTE: Mega doses of any type of vitamin, mineral, amino acid or herbal supplement cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of complementary supplements.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
