Lack of sleep :(

Hye readers....


Long time no see.. hehe


Anyway, for this post, I just copy-and-paste an article from a link.


Yup. Kinda make a research why this sudden, culture shock happened to me..


Read ya. Who knows, you experienced the same with me since MAY is EXAM month. Yup. MAY is very synonym with EXAM since I was in primary school. Erkh.

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Insomnia

Insomnia is difficulty getting to sleep or staying asleep, or having nonrefreshing sleep for at least 1 month. (okay. This is my case. I think 1 month already)

Causes, incidence, and risk factors

Primary insomnia refers to insomnia that is not caused by any known physical or mental condition.

Insomnia is caused by many different things. The most common causes of insomnia are:

• Alcohol
• Anxiety (because tomorrow is the day of exam )
• Coffee
• Stress (I'm just so cool. my friend said.. They don't see my nervousness. Argh. I just want to calm myself)

Secondary insomnia is caused by a medical condition. Depression is a very common cause of secondary insomnia. Often, insomnia is the symptom that causes people with depression to seek medical help.

Symptoms

• Difficulty falling asleep on most nights. (maybe. sometimes I need to listen to a kind of lullaby before sleep. Then, when I wake up in the morning, the music is still playing on the hp..)
• Feeling tired during the day or falling asleep during the day (yup.. kind of too~ penat berfikir since an exam's period took about 2 to 3 hours per day)
• Not feeling refreshed when you wake up
• Waking up several times during sleep (argh.. yg ni paling benci!! dala sy ni jenis tidur xberapa cukup lena for first 20mins. Then, nanti ada la yang datang bilik buat bising or mintak topup. hesy. kacau line!!)

People who have primary insomnia tend to keep thinking about getting enough sleep. The more they try to sleep, the greater their sense of frustration and distress, and the more difficult sleep becomes.

Signs and tests

Your health care provider will do a physical exam and ask you questions about your current medications, drug use, and medical history. Usually, these are the only methods needed to diagnose insomnia.

Polysomnography, an overnight sleep study, can help rule out other types of sleep disorders (such as sleep apnea).

Treatment

The following tips can help improve sleep. This is called sleep hygiene.

• Avoid caffeine, alcohol, or nicotine before bed. (okay. I never drink all of these)
• Don't take daytime naps. (sometimes I tried. sbb da ngantok la..)
• Eat at regular times each day (avoid large meals near bedtime).
• Exercise at least 2 hours before going to bed.
• Go to bed at the same time every night. (ha... of course. switch off the lamp at 12am. but, when there are no exam on the next day, I sleep at 1 or 2am)
• Keep comfortable sleeping conditions. (my room at my house is the comfortable one!!!)
• Remove the anxiety that comes with trying to sleep by reassuring yourself that you will sleep or by distracting yourself.
• Use the bed only for sleep and sex.

Do something relaxing just before bedtime (such as reading or taking a bath) so that you don't dwell on worrisome issues. Watching TV or using a computer may be stimulating to some people and interfere with their ability to fall asleep. (yup. sometimes I read novel or notes...owh. maybe because I read the notes, I can't sleep well)

If you can't fall asleep within 30 minutes, get up and move to another room. Engage in a quiet activity until you feel sleepy.

One method of preventing worries from keeping you awake is to keep a journal before going to bed. List all issues that worry you. By this method, you transfer your worries from your thoughts to paper. This leaves your mind quieter and more ready to sleep.

If you follow these recommendations and still have insomnia, your doctor may prescribe medications such as benzodiazepines.

Expectations (prognosis)

You should be able to sleep if you practice good sleep hygiene. See a doctor if you have chronic insomnia that does not improve.

It is important to remember that your health is not at risk if you do not get 6 - 8 hours of sleep every day. Different people have different sleep requirements. Some do fine on 4 hours of sleep a night, while others only thrive if they get 10 - 11 hours.

Sleep requirements also change with age. Listen to your body's sleep signals and don't try to sleep more or less than is refreshing for you.

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Okay. sekian.

P/s: 1. aaaaa.. should I see a doctor? we will see after a week of exam. maybe I will recover from this disastrous phenomenon... erkh. 

2.I hate this situation la u know! Like now, even I am sleepy, but still rajin nak post ni juga..

3. okay2. nak sleep la ni. 

4. wait2. 1 more, during first 20 mins of my sleep, once or twice, I have a nightmare like what I had posted before. So, maybe this is one of the reason? 

5. okay2. fine. nak sleep. bye. malam.

6. sorry again. kalau ayat berterabur. ayat mengantuksss...