"DEALING
WITH INSOMNIA DURING A TIME OF UNREST"
By Cherlyn Monk, LICSW
An increasing number of
employees have complained about problems sleeping since the September 11, 2001,
incident. This article will assist employees improve their sleep patterns for
improved productivity in the workplace and personal lives.
WHAT IS INSOMNIA?
Insomnia is the perception or complaint of inadequate or poor-quality sleep because of one or more of the following reasons:
difficulty falling asleep
waking up frequently during the night with difficulty returning to sleep
waking up too early in the morning
un-refreshing sleep
The number of actual hours of sleep that one obtains or time it takes to fall asleep does not necessarily define insomnia. Insomnia is the lack of quality sleep or a restful night's sleep. A restless night can affect everyone differently based on the person's individual sleep requirement. Likewise, an individual can actually feel worse in the morning if they obtain too much sleep.
While working at a psychiatric hospital years ago, it was common for the patient to complain of a lack of sleep or insomnia, although they were observed as sleeping soundly by the nursing staff. The observed individual can only determine what constitutes a restful night's sleep for them. Many of these patients required sleeping pills to assist them with their sleep problems. Chronic insomnia can be a common symptom of a mental illness (http://www.nami.org/), a sleep disorder (http://www.sleepapnea.org/), or other health problems.
Additionally, a lack of quality sleep can cause problems during the day,
such as tiredness, a lack of energy, difficulty concentrating and irritability.Furthermore, employees who are not able to get proper sleep at night are not as productive. If an individual comes to work feeling tired during the
workday, it could also adversely affect the individual's co-workers. An employee having a "bad day" because of a lack of sleep can affect the work environment.Techniques can be learned to improve sleep patterns.
Obtaining good sleep patterns is like a skill that can be learned and improved. The feeling of general well being can be achieved if one practices healthy sleep patterns. Not only will productivity be improved but also their stress-management abilities will improve. In fact, developing good sleep patterns is part of any effective stress-management program. Consequently, employees who suffer from insomnia may improve their productivity at work by practicing the following:Go to bed at the same time each day
Get up at the same time each day
Keep the temperature in your bedroom comfortable
Keep the bedroom quiet when sleeping
Keep the bedroom dark enough (use dark blinds or wear an eye mask if needed)
When you go to bed, relax your muscles, beginning with your feet and working your way up to your head
Don't exercise just before going to bed
Don't engage in stimulating activities just before bed
Avoid caffeine (including sodas, chocolate, coffee and tea)
Don't use alcohol to help you sleep
Don't take another person's sleeping pills
Don't lie in bed awake for more than half an hour; get up and do some quiet activity, then return to bed when your are sleepy
Take a warm bath before going to bed
Ask your spouse to give you a massage
Drink warm milk or herbal tea before retiring to bed
Visualize something peaceful
Practice deep breathing
If you are unable to improve your sleep patterns on your own, consult with your physician.
If you would like more information regarding this topic, please call the Civilian Employee Assistance Program Counseling and Referral Service (CEAP C/RS) at (202) 433-0087 or outside the local dialing area you may use 1-800-995-9791.