Let's talk life - Help! I can't sleep!

• Help! I can't sleep!

Dear Counsellor:

I have a sleep problem. I go to bed late at night and I feel tired in the days. I find that I am becoming irritable easily and people have remarked that I am cranky. I think that my emotions are being affected by loss of sleep.

- Maxine

Dear Maxine:

Lack of sleep can cause many problems. Irritability, accidents and poor performance can occur because of sleeplessness. There are many reasons for insomnia. Sometimes, the sleep-wake cycle is derailed and so you will have difficulty sleeping.

Do you work on a shift system? If so, this might be the cause.

Sometimes, people who are depressed or have bipolar disorder may have sleep problems. Sleep woes can also can occur because of a dysfunctional rest system. Go to your doctor and discuss your problem with him.

Try to arrange a change in your sleep pattern. Have a specific time that you go to bed. Play soft, soothing music to induce sleep. Make sure your sheets are soft and your bedclothes are comfortable. Pray before you sleep. Thank God for providing every day and for loving you.

Here are some more tips:

1. Some people don't like darkness so a night light is okay.
2. No drinking of large volume of water or juices before bedtime because you will wake up in the night to use the bathroom. Set your alarm to wake you up eight hours later.
3. Some people find that keeping a diary is very therapeutic. Empty your mind each night by writing about your emotions and activities for the day. Lie in your bed and think of nice things that have happened to you or you would like to happen to you and lull yourself to sleep.

These are some nonpharmacological ways to help you sleep at night.

• Life is stressing me

Dear Counsellor:

I find life to be very stressful. I am married, with three children, working and going to school.

- Annakay

Dear Annakay:

Life is stressful and you are doing many things. You will need the support of husband, family and friends. Life is about interdependence and we need to share with others. You need excellent organisational skills and to learn to be a good juggler of activities. It is possible to succeed with the varied activities. You need to set and prioritise goals every day.

Children are growing up fast and very soon will be out of the house and time will be plenty. Enjoy your children now and live one day at a time. Make plans, set goals but live in the now. Make sure you have holidays with the family every year.

You are the role model for your children. Take good care of yourself. Soak in a warm bath with silky soap and soft music playing. Let your husband babysit sometimes. Have adventure with your husband by visiting different places in Jamaica. Create happy memories for your family.

A career is a work in progress. You will be working until you are sick or retired. Pace yourself. The race is not only for the swift but also for the slow. Remember the story of the tortoise and the hare.

Email comments and questions to Dr Yvonnie Bailey-Davidson at yvonniebd@hotmail.com or call 978-8602.