On
Sleep and Insomnia
 Human
beings evolved along with other animals, and we
all spend a big part of our lives in sleep. Apart
from insomnia caused by mental illness, most common
insomnia originates from "bad habits"
(such as staying up late) or other factors we
personally create.
A human's physical activity increases or decreases
according to our daily (or circadian) rhythm.
The sun rises in the morning and we become active;
the sun sets and we all go to sleep. Of course,
nocturnal animals have a different schedule, but
humans do not belong to that group. Thomas Edison
gave us light, and we can now stay up and not
go to bed. In many ways he started us down the
road of insomnia.
Here are simple steps that can help with insomnia.
As you can see, many of these steps start during
the day, long before bedtime, and can help prepare
us for a good night's sleep.
During the Day:
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Avoid taking naps.
Naps disrupt the circadian rhythm and are
a common reason people cannot sleep at night. |
| • |
If you feel tired
during the day, my suggestion is to practice
some type of meditation. Or some other activity
that will keep you awake, but does not require
a focused mind. |
| • |
Physical exercise
during the day is beneficial; during exercise
the mind is often in a meditative state, and
not thinking or calculating. Exercising during
the day can boost energy, often leads to better
sleep, and is also good for health in general. |
| • |
I don't recommend
reading if you're already tired, because this
activity might make you sleepier. |
At Night:
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Practice good
sleep hygiene including going to bed at a
fixed time, on a regular schedule. |
| • |
Some people find
that listening to music or reading books at
bedtime makes them drowsy and ready for sleep. |
| • |
Meditation or
some form of calming the mind before bed is
a powerful way to prepare for sleep. The mind
does not turn on and off like a light bulb.
After a day of activity, a period of transition
helps the mind and body relax and prepare
for sleep. Meditation is a direct way of calming
the mind, and can be done without the aid
of music or books. |
—Dr. Chan
See more articles and health tips at Additional
Information and Articles.
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