10 Ways to Beat Insomnia in Children and Adults

Sleep is so vital to well-being and health that it is becoming a concern by the government and national health agencies. March 16 has been declared World Sleep Day in order to raise awareness of the benefits of getting a good night’s sleep. The global event is organized by the World Sleep Committee and the World Association of Sleep Medicine (WASM).

Among the sleep disorders that are common to both adults and children are insomnia, restless leg syndrome (RLS) and obstructive sleep apnea. It is said that 45% of the world’s population is troubled with some form of a sleep disorder. Spin-off problems like high blood pressure, diabetes and stroke have been known to be caused by lack of sleep or poor quality of sleep. Other ill benefits are productivity loss due to poor concentration and sluggishness. Many at-work and on-the-road accidents happen due to sleepiness as well.

Sleep disorders like insomnia and sleep apnea are usually very easily diagnosed and treated. These problems should never be left unchecked because living with the condition for extended periods of time can lead to a host of other mental and health problems. At an early age, children should be treated of any sleep disorder to reduce the chances of developing hyperactivity and other behavioral problems.

As part of the World Sleep Day, the following suggestions have been made in order to give remedy to children and adults who are suffering from sleep disorders, especially insomnia:

1. Follow a regular sleeping and waking up time every day.
2. Do not let naps during the day last more than 45 minutes.
3. Stop smoking and drinking alcohol 4 hours before sleeping.
4. Do not drink coffee, tea, chocolate or soda 6 hours before sleeping.
5. Avoid spicy and sugary foods 6 hours before sleeping, even if you need a light midnight snack.
6. Do not exercise strenuously before bedtime.
7. See to it that your bed and surrounding sleep environment are comfortable.
8. Sleep in a ventilated room or make sure that the temperature is comfortable.
9. Sleep in a darkened room without any noise distraction if possible.
10. Do not use the bedroom for social interaction or any other activity except for sleeping.

As for children, the following recommendations have been provided in celebration of World Sleep Day:

1. See to it that the child has a regular bed and wake-up time, even during weekends.
2. Be consistent with the bedtime and include a pre-sleep “quiet time” when the child is in bed but not yet asleep.
3. Let the child get use to sleeping alone.
4. Do not have bright lights in the child’s bedroom from a TV screen or from a computer screen.
5. Allow natural light to get into the child’s bedroom during the day.
6. Limit the use of the TV, computer, video game systems and other electronic gadgets, especially just before bedtime.
7. Be consistent with a child’s meal time schedule.
8. See to it that nap time is appropriate for the child’s age.
9. Keep the child active by having him or her play outdoors at a scheduled time most days.
10. Do not give the child food and drinks that contain caffeine, especially before bedtime.

If your family still has trouble sleeping after trying this good sleep habits, then you may need to see a doctor. A sleep doctor can diagnose the underlying cause of your insomnia, usually by performing a test called a sleep study. Please refer to our medical directory to find a physician in your area who specializes in sleep medicine.