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Introduction

• 1/3 of human life is spent on sleep
• sleep is a time for rest, can replenish or revive the body and mental function. Lack of sleep can cause uneasiness, disturbance, and loss in concentration, physical and mental lethargy.

2 types of sleep

• light sleep (disturbed)
• deep sleep

INSOMNIA

• Unable to sleep when the time comes causing one to be inactive and unproductive during the daytime.
• Divided into
• temporary     -        lasts for 2-3 days
• chronic         -        lasts for weeks and months

What could be done:

• Provide a conducive environment
• Conduct daily activities as planned such as work, rest and sleep.
• Get up from sleep at the same time even though sleep was disrupted or when there is a change in sleep time.
• Adapt to good habits before sleeping such as reading or drinking milk.
• Exercise daily; avoid heavy exercise during the night.
• Use bed only for sleeping (not mental activity)
• Do not smoke or drink liquor before sleep
• Do not consume coffee or tea or eat 2-4 hours before bedtime.
• Do not think because of unable to sleep, if after 30 minutes still unable to sleep, get up from bed and do light activities such reading, listen to music, take warm milk and return to bed with an open mind.
• Limit sleep during the day to 1 hour or avoid.