Facts About Insomnia – Amazing Tips to Conquer Insomnia
Michael Lee asked:
Do you want to stop suffering from the torturous effects of insomnia? Do you want to sleep soundly like a baby and wake up feeling refreshed? These facts about insomnia can give you a better understanding of your sleep condition and help you find the appropriate insomnia cure for you. Should you already know some facts about insomnia, this insomnia article can teach you more than just the basics.
Basic Facts About Insomnia
Simply put, insomnia is the inability to fall asleep when you want to. It is characterized by little or poor-quality sleep.
There are three types of insomnia depending on the duration of the condition: 1) Transient or short-term insomnia, as the term implies, lasts only for one night to a few weeks; 2) Intermittent insomnia is short-term but recurring; 3) Chronic insomnia is the most serious as it happens at least three times a week for a month, year, or even a lifetime.
A main effect of insomnia is excessive sleepiness, which can be accompanied with restlessness, fatigue, lethargy, and irritability, among others. It can also cause problems in concentrating and focusing. The insomniac is there but not quite there. This is most common among chronic insomnia sufferers, who may find themselves in a constant state of limbo.
Insomniacs can be also more accident-prone. The cause of one out of every five highway accidents is the driver falling asleep momentarily.
In the long term, insomnia can affect relationships at home and work, hobbies, recreational activities, and general state of mind. More than just a sleep disorder, it can greatly affect quality of life; that’s why it is vital to know the facts about insomnia.
Insomnia Causes
Sleeplessness may be caused by any or a combination of the following:
7) Diet high in stimulants. Caffeine is the main culprit. Drinking too much coffee, tea, colas and eating too much chocolate, especially in the evening, can cause problems sleeping. Alcohol is also not recommended – a nightcap may induce sleepiness at first, but prevents you from going into deep sleep, or the REM state, and thus, lets you sleep less soundly.
Environmental factors. Noise, light, sudden weather changes, a room that is too hot or too cold, can disturb sleep, if not delay it.
9) Change in routine. Traveling often, sleeping in an unfamiliar bed, and a job with variable schedules are examples of routine interruptions that can cause insomnia, though short-term.
10) Stress or stressful life events. Work-related problems, relationship problems, anticipation of an upcoming event like a presentation or medical exam, and sudden life events like divorce and death of a loved one are only some examples. Anxiety related to stress may very well be the number one reason why you can’t catch a wink.
11) Medical conditions. Asthma, eating disorders like anorexia and bulimia, peptic ulcer, anxiety disorders, can prevent you from falling into restful slumber.
12) Hormones. A woman suffering from menopausal symptoms like hot flushes and night sweating may have trouble sleeping. Insomnia in teenagers, meanwhile, occur mostly because of the onset of puberty, where sleeping needs and sleeping patterns usually change.
Insomnia Treatment the Natural Way
There are different insomnia treatment options, ranging from the natural insomnia herbs to the medical. Medical treatment, usually through sleeping pills, have unpleasant side effects and can ironically cause further insomnia in the long run, so therapy and natural methods are safer and more effective. Below are some examples.
6) Aromatherapy. For bouts of sleeplessness from time to time, taking a bath before going to bed using a few drops of essential oils like lavender, marjoram, or ylang-ylang can help. Or you can drop these oils directly on your pillow.
7) Flower essence therapy. White chestnut particularly helps cure insomnia gradually, usually in just a few weeks. Flower remedies can be bought in some health food stores or via mail in some websites.
Herbal therapy. Valerian is known as the best herbal treatment for insomnia, as it decreases nervous system activity. Use as per dosage instructions in the pack.
9) Relaxation therapy. This involves progressive muscle relaxation training, imagery training, hypnosis among others. This can be learned alone or with the help of a qualified practitioner. These techniques can relax your body and mind and make you feel drowsy and ready for bed.
10) Reconditioning. This method involves re-associating the bedroom and bed with sleep only. In applying this technique, activities like eating, reading, and watching TV cannot be done in bed. Napping for more than 30 to 45 minutes during the day is also discouraged. A fixed wake-up time is also scheduled to train the body.
Knowing these facts about insomnia, you and your loved ones can deal with the condition better should it come.
Do you want to stop suffering from the torturous effects of insomnia? Do you want to sleep soundly like a baby and wake up feeling refreshed? These facts about insomnia can give you a better understanding of your sleep condition and help you find the appropriate insomnia cure for you. Should you already know some facts about insomnia, this insomnia article can teach you more than just the basics.
Basic Facts About Insomnia
Simply put, insomnia is the inability to fall asleep when you want to. It is characterized by little or poor-quality sleep.
There are three types of insomnia depending on the duration of the condition: 1) Transient or short-term insomnia, as the term implies, lasts only for one night to a few weeks; 2) Intermittent insomnia is short-term but recurring; 3) Chronic insomnia is the most serious as it happens at least three times a week for a month, year, or even a lifetime.
A main effect of insomnia is excessive sleepiness, which can be accompanied with restlessness, fatigue, lethargy, and irritability, among others. It can also cause problems in concentrating and focusing. The insomniac is there but not quite there. This is most common among chronic insomnia sufferers, who may find themselves in a constant state of limbo.
Insomniacs can be also more accident-prone. The cause of one out of every five highway accidents is the driver falling asleep momentarily.
In the long term, insomnia can affect relationships at home and work, hobbies, recreational activities, and general state of mind. More than just a sleep disorder, it can greatly affect quality of life; that’s why it is vital to know the facts about insomnia.
Insomnia Causes
Sleeplessness may be caused by any or a combination of the following:
7) Diet high in stimulants. Caffeine is the main culprit. Drinking too much coffee, tea, colas and eating too much chocolate, especially in the evening, can cause problems sleeping. Alcohol is also not recommended – a nightcap may induce sleepiness at first, but prevents you from going into deep sleep, or the REM state, and thus, lets you sleep less soundly.
Environmental factors. Noise, light, sudden weather changes, a room that is too hot or too cold, can disturb sleep, if not delay it.9) Change in routine. Traveling often, sleeping in an unfamiliar bed, and a job with variable schedules are examples of routine interruptions that can cause insomnia, though short-term.
10) Stress or stressful life events. Work-related problems, relationship problems, anticipation of an upcoming event like a presentation or medical exam, and sudden life events like divorce and death of a loved one are only some examples. Anxiety related to stress may very well be the number one reason why you can’t catch a wink.
11) Medical conditions. Asthma, eating disorders like anorexia and bulimia, peptic ulcer, anxiety disorders, can prevent you from falling into restful slumber.
12) Hormones. A woman suffering from menopausal symptoms like hot flushes and night sweating may have trouble sleeping. Insomnia in teenagers, meanwhile, occur mostly because of the onset of puberty, where sleeping needs and sleeping patterns usually change.
Insomnia Treatment the Natural Way
There are different insomnia treatment options, ranging from the natural insomnia herbs to the medical. Medical treatment, usually through sleeping pills, have unpleasant side effects and can ironically cause further insomnia in the long run, so therapy and natural methods are safer and more effective. Below are some examples.
6) Aromatherapy. For bouts of sleeplessness from time to time, taking a bath before going to bed using a few drops of essential oils like lavender, marjoram, or ylang-ylang can help. Or you can drop these oils directly on your pillow.
7) Flower essence therapy. White chestnut particularly helps cure insomnia gradually, usually in just a few weeks. Flower remedies can be bought in some health food stores or via mail in some websites.
Herbal therapy. Valerian is known as the best herbal treatment for insomnia, as it decreases nervous system activity. Use as per dosage instructions in the pack.9) Relaxation therapy. This involves progressive muscle relaxation training, imagery training, hypnosis among others. This can be learned alone or with the help of a qualified practitioner. These techniques can relax your body and mind and make you feel drowsy and ready for bed.
10) Reconditioning. This method involves re-associating the bedroom and bed with sleep only. In applying this technique, activities like eating, reading, and watching TV cannot be done in bed. Napping for more than 30 to 45 minutes during the day is also discouraged. A fixed wake-up time is also scheduled to train the body.
Knowing these facts about insomnia, you and your loved ones can deal with the condition better should it come.
Treatment for Chronic Insomnia
May 10, 2011 by admin
Filed under Diseases And Conditions
Bharat Bista asked:
Insomnia is the most common sleep problem reported by adults. Approximately one-half of all adults have occasional sleep problems during the course of any year. Insomnia is characterized by the inability to fall asleep or to maintain sleep, usually due to an underlying condition or cause. Both men and women of all ages suffer from insomnia, but it is more common in females and older adults. Individuals suffering from insomnia may experience any or all of the following symptoms:
Difficulty falling asleep
Difficulty staying asleep
Waking too early in the morning
Typically, insomnia is associated with feelings of restlessness, irritability, anxiety, unrefreshing sleep, and daytime fatigue. Medical or psychiatric conditions that are sometimes associated with insomnia include depression, anxiety, substance abuse disorders, obstructive sleep apnea, restless legs syndrome, and chronic medical conditions. Medications and other substances, such as caffeine, alcohol, or nicotine, can also play an important role in the development or persistence of insomnia. Some commonly used medications, such as antidepressants, antihypertensive, antihistamines, and decongestants, have been known to cause insomnia and sleep disruption. Before discontinuing any medication, however, it is very important to discuss your concerns with your doctor first.
For most people with insomnia, the symptoms last a few days to weeks, and then resolve spontaneously. In many of these cases, the underlying cause of insomnia may be a transient life stress or change in the daily routine of an individual. However, for those who have chronic insomnia, lasting for three months or longer, the effects of poor sleep can take a significant toll on quality of life and general well-being. The effects of chronic insomnia include reduced quality of life, impaired social functioning, diminished work productivity, missed work days, impaired memory and concentration, and depression. In essence, chronic insomnia can deprive individuals of their ability to function both socially and professionally, which can then lead to increasing problems in these areas of life.
In addition to decreased job performance, insomnia is associated with increased absenteeism. People with insomnia are at increased risk for various kinds of accidents, both at work and while operating motor vehicles.
Managing Insomnia
Chronic insomnia is characterized by its chronicity. Thus, individuals with chronic insomnia can expect that the problem may be life-long. However, there are successful treatments available that can help to control the severity and to minimize the long-term effects of insomnia.
Scientific research has demonstrated that the most successful treatment protocol for chronic insomnia is a combination of medication and cognitive behavioral therapy (CBT). CBT is a series of behavioral interventions used to improve one’s ability to initiate and to maintain sleep. Specifically, CBT is a group of techniques that can be learned to help one sleep better. Generally, CBT is conducted in individual or small group formats, over a period of several weeks. As mentioned earlier, CBT is most successful in conjunction with medication for the treatment of chronic insomnia. However, treatment with medication is not required in every case.
So what exactly is CBT?
CBT encompasses several different techniques, which may be used all together or individually. These various techniques include sleep hygiene training, relaxation therapy, stimulus control therapy, sleep restriction, and cognitive therapy. Sleep hygiene training refers to re-learning habits that encourage and promote sleep. Maintenance of a quiet sleep environment may mean excluding a pet from the bedroom or getting a bed partner to seek help for a snoring problem. Relaxation therapy helps to reduce physiologic and cognitive arousal at bedtime. Some people may be unaware of how tension and stress affect their sleep. Stimulus control therapy works by limiting the presence of external stimuli or factors that may bring anxiety or stress into the bedroom environment. Implementation of this technique can help to establish the bedroom as a place to relax and unwind, away from the stresses of the world. Sleep restriction limits the amount of time spent lying awake in bed. This technique requires close oversight by a physician or psychologist, using sleep diaries, to ensure successful treatment. Cognitive therapy works to refute an individual’s thoughts about sleeplessness and the fear and anxiety related to these thoughts. Cognitive therapy has the potential to provide patients with good tools to deal with insomnia.
CBT is generally conducted by psychologists or physicians with specialized training in these techniques. Unfortunately, CBT for chronic insomnia is not readily available everywhere; however, by doing some research through internet resources or by contacting the National Sleep Foundation (www.sleepfoundation.org) or the American Academy of Sleep Medicine (www.aasmnet.org), you may be able to find someone in your area. At the Dallas Center for Sleep Disorders, we offer Insomnia Workshops with CBT for chronic insomnia. You can contact us for more information (www.dallas-sleep.com or 972-473-7300).
Insomnia is the most common sleep problem reported by adults. Approximately one-half of all adults have occasional sleep problems during the course of any year. Insomnia is characterized by the inability to fall asleep or to maintain sleep, usually due to an underlying condition or cause. Both men and women of all ages suffer from insomnia, but it is more common in females and older adults. Individuals suffering from insomnia may experience any or all of the following symptoms:
Difficulty falling asleep
Difficulty staying asleep
Waking too early in the morning
Typically, insomnia is associated with feelings of restlessness, irritability, anxiety, unrefreshing sleep, and daytime fatigue. Medical or psychiatric conditions that are sometimes associated with insomnia include depression, anxiety, substance abuse disorders, obstructive sleep apnea, restless legs syndrome, and chronic medical conditions. Medications and other substances, such as caffeine, alcohol, or nicotine, can also play an important role in the development or persistence of insomnia. Some commonly used medications, such as antidepressants, antihypertensive, antihistamines, and decongestants, have been known to cause insomnia and sleep disruption. Before discontinuing any medication, however, it is very important to discuss your concerns with your doctor first.
For most people with insomnia, the symptoms last a few days to weeks, and then resolve spontaneously. In many of these cases, the underlying cause of insomnia may be a transient life stress or change in the daily routine of an individual. However, for those who have chronic insomnia, lasting for three months or longer, the effects of poor sleep can take a significant toll on quality of life and general well-being. The effects of chronic insomnia include reduced quality of life, impaired social functioning, diminished work productivity, missed work days, impaired memory and concentration, and depression. In essence, chronic insomnia can deprive individuals of their ability to function both socially and professionally, which can then lead to increasing problems in these areas of life.
In addition to decreased job performance, insomnia is associated with increased absenteeism. People with insomnia are at increased risk for various kinds of accidents, both at work and while operating motor vehicles.
Managing Insomnia
Chronic insomnia is characterized by its chronicity. Thus, individuals with chronic insomnia can expect that the problem may be life-long. However, there are successful treatments available that can help to control the severity and to minimize the long-term effects of insomnia.
Scientific research has demonstrated that the most successful treatment protocol for chronic insomnia is a combination of medication and cognitive behavioral therapy (CBT). CBT is a series of behavioral interventions used to improve one’s ability to initiate and to maintain sleep. Specifically, CBT is a group of techniques that can be learned to help one sleep better. Generally, CBT is conducted in individual or small group formats, over a period of several weeks. As mentioned earlier, CBT is most successful in conjunction with medication for the treatment of chronic insomnia. However, treatment with medication is not required in every case.
So what exactly is CBT?
CBT encompasses several different techniques, which may be used all together or individually. These various techniques include sleep hygiene training, relaxation therapy, stimulus control therapy, sleep restriction, and cognitive therapy. Sleep hygiene training refers to re-learning habits that encourage and promote sleep. Maintenance of a quiet sleep environment may mean excluding a pet from the bedroom or getting a bed partner to seek help for a snoring problem. Relaxation therapy helps to reduce physiologic and cognitive arousal at bedtime. Some people may be unaware of how tension and stress affect their sleep. Stimulus control therapy works by limiting the presence of external stimuli or factors that may bring anxiety or stress into the bedroom environment. Implementation of this technique can help to establish the bedroom as a place to relax and unwind, away from the stresses of the world. Sleep restriction limits the amount of time spent lying awake in bed. This technique requires close oversight by a physician or psychologist, using sleep diaries, to ensure successful treatment. Cognitive therapy works to refute an individual’s thoughts about sleeplessness and the fear and anxiety related to these thoughts. Cognitive therapy has the potential to provide patients with good tools to deal with insomnia.
CBT is generally conducted by psychologists or physicians with specialized training in these techniques. Unfortunately, CBT for chronic insomnia is not readily available everywhere; however, by doing some research through internet resources or by contacting the National Sleep Foundation (www.sleepfoundation.org) or the American Academy of Sleep Medicine (www.aasmnet.org), you may be able to find someone in your area. At the Dallas Center for Sleep Disorders, we offer Insomnia Workshops with CBT for chronic insomnia. You can contact us for more information (www.dallas-sleep.com or 972-473-7300).
Are Sleep Aids Safe and Effective in Treating Insomnia?
May 10, 2011 by admin
Filed under Insomnia Cure
Antonio LeMaire asked:
Whether you’re the occasional victim of insomnia or a chronic insomniac, the effects of this annoying condition can affect your health and happiness. Insomnia involves much more than just not being able to sleep properly.
If left unchecked, insomnia can wreak havoc in many areas of your life such as job productivity, academic performance, driving, and both personal and business relationships. People who frequently suffer from sleep deprivation due to insomnia have a difficult time dealing with and adjusting to the challenges of everyday life.
Definition of Insomnia
Doctors often separate insomnia patients into two different categories, temporary and chronic insomnia.
Temporary insomnia is short-term and can sometimes flare up or recur when stressful events happen. Patients with temporary insomnia may be able to remedy the problem without the use of sleep aids or a great deal of physician intervention.
Chronic insomnia is a more serious and debilitating problem. Patients with chronic insomnia are those who have had the condition on an ongoing basis for six months or longer.
Treating and Diagnosing Insomnia
Although insomnia is often a normal, natural response to a stressful event or a short-term reaction to illness or pain, patients who have ongoing difficulty obtaining a restful nights sleep should seek a physician’s assistance. Ignoring the problem or trying to treat insomnia on your own can often aggravate or prolong it.
Self-prescribed over the counter sleep aids are a popular method for treating insomnia. Many adults rely on caffeine or other stimulants to keep them awake and alert after an all night bout with insomnia. Instead of dealing with the actual problem and trying to determine the cause, they become victim to a vicious cycle of stimulants and sleep aids.
The First Step Towards Better Sleep
While sleep aids can be beneficial when properly prescribed, the first step in treating insomnia is to determine a cause for the condition. Today’s insomnia sufferers are frequently referred to a sleep clinic where the degree and nature of the sleep condition can be determined.
Patients’ sleep patterns are carefully monitored and doctors can often pinpoint whether the condition is due to stress or a breathing disorder, which is common in both sleep apnea and narcolepsy.
Tips for Insomnia Sufferers
After assessing a patient’s individual sleep pattern, a doctor may recommend a number of self-help suggestions and/or the use of sleep aids. The following tips can be beneficial to patients experiencing temporary or long-term insomnia.
1. Avoid caffeine and other stimulants for at least three hours before bedtime.
2. Try to set a regular sleep schedule. Altering your sleep pattern by just an hour or two a night is enough to throw some people’s sleep cycle off balance.
3. Exercise on a regular basis to alleviate stress and tire your body.
4. Keep an ongoing journal of your sleep schedule. If you have more difficulty sleeping on some days than others, make a note of the foods you consumed and any stressful events that may have contributed to the insomnia.
5. If you’re a light sleeper, purchase a “white noise machine” to drown out annoying background noise and disruption. Simple ear plugs can also work wonders, once you get used to wearing them.
6. Keep bedroom lighting to a minimum and don’t leave the television on while trying to fall asleep. Better yet, remove the TV set from your bedroom and listen to music or read for relaxation instead.
Traditional Sleep Aids
For decades, doctors have been prescribing sleep aids to treat insomnia. Although sleep aids are beneficial in some instances, it is important not to overlook the harmful side effects that can sometimes occur.
One of the most common disadvantages of traditional sleep aids is they can become habit forming and addictive. Once a patient becomes reliant on the drug, his body actually becomes dependent upon it to sleep.
Other common annoying side effects are daytime drowsiness, memory problems, and a general state of confusion. While the patient may be sleeping well at night, his or her body may experience trouble adjusting to the effects of the medication during the day.
Headaches, irregular or loss of menstrual periods and lack of *** drive can also occur. Some patients may find the side effects of sleep aids to be nearly as troubling as the insomnia itself.
Whether you’re the occasional victim of insomnia or a chronic insomniac, the effects of this annoying condition can affect your health and happiness. Insomnia involves much more than just not being able to sleep properly.
If left unchecked, insomnia can wreak havoc in many areas of your life such as job productivity, academic performance, driving, and both personal and business relationships. People who frequently suffer from sleep deprivation due to insomnia have a difficult time dealing with and adjusting to the challenges of everyday life.
Definition of Insomnia
Doctors often separate insomnia patients into two different categories, temporary and chronic insomnia.
Temporary insomnia is short-term and can sometimes flare up or recur when stressful events happen. Patients with temporary insomnia may be able to remedy the problem without the use of sleep aids or a great deal of physician intervention.
Chronic insomnia is a more serious and debilitating problem. Patients with chronic insomnia are those who have had the condition on an ongoing basis for six months or longer.
Treating and Diagnosing Insomnia
Although insomnia is often a normal, natural response to a stressful event or a short-term reaction to illness or pain, patients who have ongoing difficulty obtaining a restful nights sleep should seek a physician’s assistance. Ignoring the problem or trying to treat insomnia on your own can often aggravate or prolong it.
Self-prescribed over the counter sleep aids are a popular method for treating insomnia. Many adults rely on caffeine or other stimulants to keep them awake and alert after an all night bout with insomnia. Instead of dealing with the actual problem and trying to determine the cause, they become victim to a vicious cycle of stimulants and sleep aids.
The First Step Towards Better Sleep
While sleep aids can be beneficial when properly prescribed, the first step in treating insomnia is to determine a cause for the condition. Today’s insomnia sufferers are frequently referred to a sleep clinic where the degree and nature of the sleep condition can be determined.
Patients’ sleep patterns are carefully monitored and doctors can often pinpoint whether the condition is due to stress or a breathing disorder, which is common in both sleep apnea and narcolepsy.
Tips for Insomnia Sufferers
After assessing a patient’s individual sleep pattern, a doctor may recommend a number of self-help suggestions and/or the use of sleep aids. The following tips can be beneficial to patients experiencing temporary or long-term insomnia.
1. Avoid caffeine and other stimulants for at least three hours before bedtime.
2. Try to set a regular sleep schedule. Altering your sleep pattern by just an hour or two a night is enough to throw some people’s sleep cycle off balance.
3. Exercise on a regular basis to alleviate stress and tire your body.
4. Keep an ongoing journal of your sleep schedule. If you have more difficulty sleeping on some days than others, make a note of the foods you consumed and any stressful events that may have contributed to the insomnia.
5. If you’re a light sleeper, purchase a “white noise machine” to drown out annoying background noise and disruption. Simple ear plugs can also work wonders, once you get used to wearing them.
6. Keep bedroom lighting to a minimum and don’t leave the television on while trying to fall asleep. Better yet, remove the TV set from your bedroom and listen to music or read for relaxation instead.
Traditional Sleep Aids
For decades, doctors have been prescribing sleep aids to treat insomnia. Although sleep aids are beneficial in some instances, it is important not to overlook the harmful side effects that can sometimes occur.
One of the most common disadvantages of traditional sleep aids is they can become habit forming and addictive. Once a patient becomes reliant on the drug, his body actually becomes dependent upon it to sleep.
Other common annoying side effects are daytime drowsiness, memory problems, and a general state of confusion. While the patient may be sleeping well at night, his or her body may experience trouble adjusting to the effects of the medication during the day.
Headaches, irregular or loss of menstrual periods and lack of *** drive can also occur. Some patients may find the side effects of sleep aids to be nearly as troubling as the insomnia itself.
How to Get Rid Of Sleep Insomnia
May 10, 2011 by admin
Filed under Non Fiction
Brue Baker asked:
Sleep insomnia, or lack of sleep, is a very frustrating condition because the side effects of not getting enough rest can be very debilitating to our everyday lives. Inadequate sleep makes us tired, irritable, and depressed. Sleep insomnia afflicts over 70 million Americans, both old and young.
Americans lead very stressful lives and sleep needs to be a very important aspect of our life if we want to remain healthy. Studies have shown that people who sleep for at least eight hours a night actually live longer than those that don’t.
Sleep insomnia, in some cases, is recognizable by your difficulty falling asleep or your inability to maintain sleep. Other people who suffer from insomnia complain of waking up too early in the morning and not being able to go back to bed.
Whatever causes you to complain about sleep insomnia, recognizing the symptoms can help you to seek treatment and eventually manage the condition and get the sleep you need. I know it may seem like a fantasy, but it is possible for you to live a normal life and get the proper amount of sleep, even if you suffer from sleep insomnia. You just need to educate yourself about how to get rid of your insomnia.
Classifying Sleep Insomnia And Its Symptoms
The main symptom of sleep insomnia is the inability to initiate or maintain sleep. It is only referred to as insomnia if it does not occur because of another mental condition. A sleep disorder is not classified as insomnia if it occurs as the result of a medical condition or if you are consuming a medication or drug.
Sleep Insomnia is a disorder that has two distinct classifications, acute and chronic. Acute insomnia typically lasts for less than a month and is typically secondary, meaning that it is caused by temporary stress. Acute sleep insomnia is also treatable by reducing stress through doing things like physical activity, meditation, and breathing exercises such as Yoga.
Chronic insomnia is described as sleep deprivation that lasts for longer than a month. Chronic insomnia can be secondary, deriving from medical, physical, or psychological conditions. Chronic sleep insomnia can also be primary, meaning that it is caused by factors such as body temperature or poor sleep habits. It is crucial that patients suffering from chronic sleep insomnia seek medical treatment before it drastically impacts their quality of life.
How To Treat Sleep Insomnia
Are you ready to start getting some sleep? Insomnia has many different treatment options; the one you choose to pursue depends on what you feel is best for you and what your physician recommends for your individual circumstances.
Behavioral therapy, such as cognitive therapy, stimulus control, and relaxation training, is often used to treat insomnia. These sleep treatments are typically executed by psychologists, psychiatrists, or counselors.
Another method of treatment for insomnia is medication prescribed by your physician, commonly known as hypnotics. Many patients are reluctant to try these medications due to negative side effects of such drugs.
Don’t Lose Sleep, Manage Your Insomnia
Not only does sleep insomnia cause you to lose much needed rest, but it significantly impacts your alertness during the day. The key to managing insomnia is to stick to a standard routine. Try to go to bed and wake up at the same time every day. It is also advisable to avoid caffeine, alcohol, and not to exercise within three hours of bedtime.
Once you are able to manage your sleep insomnia and have sought treatment in the form of either behavioral therapy or medication, you are well on your way to taking control of the condition and getting the sleep you need. Only then will you be able to live a healthy, happy life.
Sleep insomnia, or lack of sleep, is a very frustrating condition because the side effects of not getting enough rest can be very debilitating to our everyday lives. Inadequate sleep makes us tired, irritable, and depressed. Sleep insomnia afflicts over 70 million Americans, both old and young.
Americans lead very stressful lives and sleep needs to be a very important aspect of our life if we want to remain healthy. Studies have shown that people who sleep for at least eight hours a night actually live longer than those that don’t.
Sleep insomnia, in some cases, is recognizable by your difficulty falling asleep or your inability to maintain sleep. Other people who suffer from insomnia complain of waking up too early in the morning and not being able to go back to bed.
Whatever causes you to complain about sleep insomnia, recognizing the symptoms can help you to seek treatment and eventually manage the condition and get the sleep you need. I know it may seem like a fantasy, but it is possible for you to live a normal life and get the proper amount of sleep, even if you suffer from sleep insomnia. You just need to educate yourself about how to get rid of your insomnia.
Classifying Sleep Insomnia And Its Symptoms
The main symptom of sleep insomnia is the inability to initiate or maintain sleep. It is only referred to as insomnia if it does not occur because of another mental condition. A sleep disorder is not classified as insomnia if it occurs as the result of a medical condition or if you are consuming a medication or drug.
Sleep Insomnia is a disorder that has two distinct classifications, acute and chronic. Acute insomnia typically lasts for less than a month and is typically secondary, meaning that it is caused by temporary stress. Acute sleep insomnia is also treatable by reducing stress through doing things like physical activity, meditation, and breathing exercises such as Yoga.
Chronic insomnia is described as sleep deprivation that lasts for longer than a month. Chronic insomnia can be secondary, deriving from medical, physical, or psychological conditions. Chronic sleep insomnia can also be primary, meaning that it is caused by factors such as body temperature or poor sleep habits. It is crucial that patients suffering from chronic sleep insomnia seek medical treatment before it drastically impacts their quality of life.
How To Treat Sleep Insomnia
Are you ready to start getting some sleep? Insomnia has many different treatment options; the one you choose to pursue depends on what you feel is best for you and what your physician recommends for your individual circumstances.
Behavioral therapy, such as cognitive therapy, stimulus control, and relaxation training, is often used to treat insomnia. These sleep treatments are typically executed by psychologists, psychiatrists, or counselors.
Another method of treatment for insomnia is medication prescribed by your physician, commonly known as hypnotics. Many patients are reluctant to try these medications due to negative side effects of such drugs.
Don’t Lose Sleep, Manage Your Insomnia
Not only does sleep insomnia cause you to lose much needed rest, but it significantly impacts your alertness during the day. The key to managing insomnia is to stick to a standard routine. Try to go to bed and wake up at the same time every day. It is also advisable to avoid caffeine, alcohol, and not to exercise within three hours of bedtime.
Once you are able to manage your sleep insomnia and have sought treatment in the form of either behavioral therapy or medication, you are well on your way to taking control of the condition and getting the sleep you need. Only then will you be able to live a healthy, happy life.
Insomnia – Causes, Symptoms and Treatment
May 10, 2011 by admin
Filed under Alternative Medicine
peterhutch asked:
Insomnia is a symptom of a sleeping disorder characterized by persistent difficulty falling asleep or staying asleep despite the opportunity. It is typically followed by functional impairment while awake. Insomniacs have been known to complain about being unable to close their eyes or “rest their mind” for more than a few minutes at a time. Both organic and non-organic insomnia constitute a sleep disorder.
Insomnia Causes
The most common psychological problems include anxiety, stress, and depression. In fact, insomnia may be an indicator of depression. Many people will have insomnia during the acute phases of a mental illness.
Many people have insomnia. People who have insomnia may not be able to fall asleep. They may wake up during the night and not be able to fall back asleep, or they may wake up too early in the morning.
Insomnia contributes to excessive daytime tiredness, which in turn may be responsible for accidents, recurrent infections, poor concentration, irritability, work and relationship problems and a general inability to cope.
Anxiety, a condition in which individuals feel increased tension, apprehension, and feelings of helplessness, fear, worry, and uncertainty. This may be due to the effects that other people at work have on us, financial worries, concerns over relationships outside work or numerous other causes.
Symptoms
Insomnia symptoms may include:
Difficulty falling asleep at night
Waking up during the night
Waking up too early
Daytime fatigue or sleepiness
Daytime irritability
It’s common for older adults to sleep less deeply and for less time than they did earlier in life, and to experience fragmented sleep. However, these normal changes in the sleep patterns of older adults do not mean that they should expect inadequate rest and to awaken feeling unrefreshed.8 Routine poor-quality sleep due to health problems, medication use, and major life changes can lead to chronic sleep problems.
Diagnosis of Insomnia
Surprisingly, a sleep study is not routinely recommended for those complaining of insomnia. The reason is that when a sleep study is performed in someone suffering from insomnia, it does not generally give any new information; it simply confirms that the patient is having trouble sleeping. The best way to find the cause for insomnia is by careful history taking. Assessment of recent onset insomnia should focus on acute personal and medical problems.
Treatment
The treatment of insomnia depends on its cause and severity. If insomnia results from another disorder, treatment of that disorder may improve sleep. For most people who have insomnia, some simple changes in lifestyle, such as following a regular sleep schedule and avoiding caffeine after lunch time, can improve sleep.
In addition to daytime tiredness or fatigue, chronic insomnia can be associated with a complaint of compromised intellectual function, mood disturbance, or an increase in physical complaints (e.g., headaches and gastrointestinal problems). Beyond these outcomes, there is now considerable evidence that individuals with chronic insomnia have an increased risk of psychiatric illness (especially major depressive disorder) and substance abuse and there is mounting evidence that insomnia is associated with absenteeism from work, higher health care costs, and reduced quality of life.
Cognitive Behavior Therapy
Cognitive behavior therapy helps patients change thoughts and behaviors that interfere with sleep. Treatment methods are often used in combination for increased effect.
You may find that if you are unable to fall asleep or wake up in the night, you spend a lot of time in bed trying unsuccessfully to sleep. If so, you may benefit from a sleep restriction program that initially allows only a few hours of sleep during the night. Gradually this time is increased until a normal sleep period is achieved.
Antihistamines
Diphenhydramine (for example, Sominex, Nytol) and doxylamine (for example, Unisom) are antihistamines that are currently marketed as OTC sleep aids. Diphenhydramine is the only agent that is considered to be safe and effective by the Food and Drug Administration. The safety and effectiveness of doxylamine has not been evaluated adequately for FDA approval.
Insomnia is a symptom of a sleeping disorder characterized by persistent difficulty falling asleep or staying asleep despite the opportunity. It is typically followed by functional impairment while awake. Insomniacs have been known to complain about being unable to close their eyes or “rest their mind” for more than a few minutes at a time. Both organic and non-organic insomnia constitute a sleep disorder.
Insomnia Causes
The most common psychological problems include anxiety, stress, and depression. In fact, insomnia may be an indicator of depression. Many people will have insomnia during the acute phases of a mental illness.
Many people have insomnia. People who have insomnia may not be able to fall asleep. They may wake up during the night and not be able to fall back asleep, or they may wake up too early in the morning.
Insomnia contributes to excessive daytime tiredness, which in turn may be responsible for accidents, recurrent infections, poor concentration, irritability, work and relationship problems and a general inability to cope.
Anxiety, a condition in which individuals feel increased tension, apprehension, and feelings of helplessness, fear, worry, and uncertainty. This may be due to the effects that other people at work have on us, financial worries, concerns over relationships outside work or numerous other causes.
Symptoms
Insomnia symptoms may include:
Difficulty falling asleep at night
Waking up during the night
Waking up too early
Daytime fatigue or sleepiness
Daytime irritability
It’s common for older adults to sleep less deeply and for less time than they did earlier in life, and to experience fragmented sleep. However, these normal changes in the sleep patterns of older adults do not mean that they should expect inadequate rest and to awaken feeling unrefreshed.8 Routine poor-quality sleep due to health problems, medication use, and major life changes can lead to chronic sleep problems.
Diagnosis of Insomnia
Surprisingly, a sleep study is not routinely recommended for those complaining of insomnia. The reason is that when a sleep study is performed in someone suffering from insomnia, it does not generally give any new information; it simply confirms that the patient is having trouble sleeping. The best way to find the cause for insomnia is by careful history taking. Assessment of recent onset insomnia should focus on acute personal and medical problems.
Treatment
The treatment of insomnia depends on its cause and severity. If insomnia results from another disorder, treatment of that disorder may improve sleep. For most people who have insomnia, some simple changes in lifestyle, such as following a regular sleep schedule and avoiding caffeine after lunch time, can improve sleep.
In addition to daytime tiredness or fatigue, chronic insomnia can be associated with a complaint of compromised intellectual function, mood disturbance, or an increase in physical complaints (e.g., headaches and gastrointestinal problems). Beyond these outcomes, there is now considerable evidence that individuals with chronic insomnia have an increased risk of psychiatric illness (especially major depressive disorder) and substance abuse and there is mounting evidence that insomnia is associated with absenteeism from work, higher health care costs, and reduced quality of life.
Cognitive Behavior Therapy
Cognitive behavior therapy helps patients change thoughts and behaviors that interfere with sleep. Treatment methods are often used in combination for increased effect.
You may find that if you are unable to fall asleep or wake up in the night, you spend a lot of time in bed trying unsuccessfully to sleep. If so, you may benefit from a sleep restriction program that initially allows only a few hours of sleep during the night. Gradually this time is increased until a normal sleep period is achieved.
Antihistamines
Diphenhydramine (for example, Sominex, Nytol) and doxylamine (for example, Unisom) are antihistamines that are currently marketed as OTC sleep aids. Diphenhydramine is the only agent that is considered to be safe and effective by the Food and Drug Administration. The safety and effectiveness of doxylamine has not been evaluated adequately for FDA approval.
Facts About Insomnia – Amazing Tips to Conquer Insomnia
May 10, 2011 by admin
Filed under Nervous System
gladys906 asked:
Do you want to stop suffering from the torturous effects of insomnia? Do you want to sleep soundly like a baby and wake up feeling refreshed? These facts about insomnia can give you a better understanding of your sleep condition and help you find the appropriate insomnia cure for you. Should you already know some facts about insomnia, this insomnia article can teach you more than just the basics.
Basic Facts About Insomnia
Simply put, insomnia is the inability to fall asleep when you want to. It is characterized by little or poor-quality sleep.
There are three types of insomnia depending on the duration of the condition: 1) Transient or short-term insomnia, as the term implies, lasts only for one night to a few weeks; 2) Intermittent insomnia is short-term but recurring; 3) Chronic insomnia is the most serious as it happens at least three times a week for a month, year, or even a lifetime.
A main effect of insomnia is excessive sleepiness, which can be accompanied with restlessness, fatigue, lethargy, and irritability, among others. It can also cause problems in concentrating and focusing. The insomniac is there but not quite there. This is most common among chronic insomnia sufferers, who may find themselves in a constant state of limbo.
Insomniacs can be also more accident-prone. The cause of one out of every five highway accidents is the driver falling asleep momentarily.
In the long term, insomnia can affect relationships at home and work, hobbies, recreational activities, and general state of mind. More than just a sleep disorder, it can greatly affect quality of life; that’s why it is vital to know the facts about insomnia.
Insomnia Causes
Sleeplessness may be caused by any or a combination of the following:
7) Diet high in stimulants. Caffeine is the main culprit. Drinking too much coffee, tea, colas and eating too much chocolate, especially in the evening, can cause problems sleeping. Alcohol is also not recommended – a nightcap may induce sleepiness at first, but prevents you from going into deep sleep, or the REM state, and thus, lets you sleep less soundly.
Environmental factors. Noise, light, sudden weather changes, a room that is too hot or too cold, can disturb sleep, if not delay it.
9) Change in routine. Traveling often, sleeping in an unfamiliar bed, and a job with variable schedules are examples of routine interruptions that can cause insomnia, though short-term.
10) Stress or stressful life events. Work-related problems, relationship problems, anticipation of an upcoming event like a presentation or medical exam, and sudden life events like divorce and death of a loved one are only some examples. Anxiety related to stress may very well be the number one reason why you can’t catch a wink.
11) Medical conditions. Asthma, eating disorders like anorexia and bulimia, peptic ulcer, anxiety disorders, can prevent you from falling into restful slumber.
12) Hormones. A woman suffering from menopausal symptoms like hot flushes and night sweating may have trouble sleeping. Insomnia in teenagers, meanwhile, occur mostly because of the onset of puberty, where sleeping needs and sleeping patterns usually change.
Insomnia Treatment the Natural Way
There are different insomnia treatment options, ranging from the natural insomnia herbs to the medical. Medical treatment, usually through sleeping pills, have unpleasant side effects and can ironically cause further insomnia in the long run, so therapy and natural methods are safer and more effective. Below are some examples.
6) Aromatherapy. For bouts of sleeplessness from time to time, taking a bath before going to bed using a few drops of essential oils like lavender, marjoram, or ylang-ylang can help. Or you can drop these oils directly on your pillow.
7) Flower essence therapy. White chestnut particularly helps cure insomnia gradually, usually in just a few weeks. Flower remedies can be bought in some health food stores or via mail in some websites.
Herbal therapy. Valerian is known as the best herbal treatment for insomnia, as it decreases nervous system activity. Use as per dosage instructions in the pack.
9) Relaxation therapy. This involves progressive muscle relaxation training, imagery training, hypnosis among others. This can be learned alone or with the help of a qualified practitioner. These techniques can relax your body and mind and make you feel drowsy and ready for bed.
10) Reconditioning. This method involves re-associating the bedroom and bed with sleep only. In applying this technique, activities like eating, reading, and watching TV cannot be done in bed. Napping for more than 30 to 45 minutes during the day is also discouraged. A fixed wake-up time is also scheduled to train the body.
Knowing these facts about insomnia, you and your loved ones can deal with the condition better should it come.
Do you want to stop suffering from the torturous effects of insomnia? Do you want to sleep soundly like a baby and wake up feeling refreshed? These facts about insomnia can give you a better understanding of your sleep condition and help you find the appropriate insomnia cure for you. Should you already know some facts about insomnia, this insomnia article can teach you more than just the basics.
Basic Facts About Insomnia
Simply put, insomnia is the inability to fall asleep when you want to. It is characterized by little or poor-quality sleep.
There are three types of insomnia depending on the duration of the condition: 1) Transient or short-term insomnia, as the term implies, lasts only for one night to a few weeks; 2) Intermittent insomnia is short-term but recurring; 3) Chronic insomnia is the most serious as it happens at least three times a week for a month, year, or even a lifetime.
A main effect of insomnia is excessive sleepiness, which can be accompanied with restlessness, fatigue, lethargy, and irritability, among others. It can also cause problems in concentrating and focusing. The insomniac is there but not quite there. This is most common among chronic insomnia sufferers, who may find themselves in a constant state of limbo.
Insomniacs can be also more accident-prone. The cause of one out of every five highway accidents is the driver falling asleep momentarily.
In the long term, insomnia can affect relationships at home and work, hobbies, recreational activities, and general state of mind. More than just a sleep disorder, it can greatly affect quality of life; that’s why it is vital to know the facts about insomnia.
Insomnia Causes
Sleeplessness may be caused by any or a combination of the following:
7) Diet high in stimulants. Caffeine is the main culprit. Drinking too much coffee, tea, colas and eating too much chocolate, especially in the evening, can cause problems sleeping. Alcohol is also not recommended – a nightcap may induce sleepiness at first, but prevents you from going into deep sleep, or the REM state, and thus, lets you sleep less soundly.
Environmental factors. Noise, light, sudden weather changes, a room that is too hot or too cold, can disturb sleep, if not delay it.9) Change in routine. Traveling often, sleeping in an unfamiliar bed, and a job with variable schedules are examples of routine interruptions that can cause insomnia, though short-term.
10) Stress or stressful life events. Work-related problems, relationship problems, anticipation of an upcoming event like a presentation or medical exam, and sudden life events like divorce and death of a loved one are only some examples. Anxiety related to stress may very well be the number one reason why you can’t catch a wink.
11) Medical conditions. Asthma, eating disorders like anorexia and bulimia, peptic ulcer, anxiety disorders, can prevent you from falling into restful slumber.
12) Hormones. A woman suffering from menopausal symptoms like hot flushes and night sweating may have trouble sleeping. Insomnia in teenagers, meanwhile, occur mostly because of the onset of puberty, where sleeping needs and sleeping patterns usually change.
Insomnia Treatment the Natural Way
There are different insomnia treatment options, ranging from the natural insomnia herbs to the medical. Medical treatment, usually through sleeping pills, have unpleasant side effects and can ironically cause further insomnia in the long run, so therapy and natural methods are safer and more effective. Below are some examples.
6) Aromatherapy. For bouts of sleeplessness from time to time, taking a bath before going to bed using a few drops of essential oils like lavender, marjoram, or ylang-ylang can help. Or you can drop these oils directly on your pillow.
7) Flower essence therapy. White chestnut particularly helps cure insomnia gradually, usually in just a few weeks. Flower remedies can be bought in some health food stores or via mail in some websites.
Herbal therapy. Valerian is known as the best herbal treatment for insomnia, as it decreases nervous system activity. Use as per dosage instructions in the pack.9) Relaxation therapy. This involves progressive muscle relaxation training, imagery training, hypnosis among others. This can be learned alone or with the help of a qualified practitioner. These techniques can relax your body and mind and make you feel drowsy and ready for bed.
10) Reconditioning. This method involves re-associating the bedroom and bed with sleep only. In applying this technique, activities like eating, reading, and watching TV cannot be done in bed. Napping for more than 30 to 45 minutes during the day is also discouraged. A fixed wake-up time is also scheduled to train the body.
Knowing these facts about insomnia, you and your loved ones can deal with the condition better should it come.
Insomnia Causes – the Warning Signs of Insomnia
May 10, 2011 by admin
Filed under Mental Health Problems
Kamran Chy asked:
Insomnia is a very irritable condition. Insomnia causes a lot of problem in a person’s life. And yet, a huge number of people are suffering from it. It gives a feeling of daytime fatigue and decreases productivity drastically. Since it affects productivity, it also affects the county economy. Therefore, it is extremely important to address this issue and find a solution to it as soon as possible. People with insomnia cannot go to sleep even if they are exhausted and when they finally do go to sleep they do not have a peaceful sleep and often the sleep leaves than more tired than before.
Common symptoms include frequent headaches, inability to concentrate, always feeling irritated, sleeping better when they are not at home, taking a long time to fall asleep after lying down in the bed, not feeling refreshed after sleep, disturbed sleep by waking every few intervals, inability to go back to sleep if woken for some reason earlier than they intended to wake up, only being able to sleep after taking sleeping pills.
The cause of insomnia could be a lot of things but primarily it is believed in the medical world that insomnia is caused by stress and hypertension. This is one of the reasons why such a huge number of people suffer from insomnia. The world today has become very stress filled. Everyone is work oriented and always running after deadlines and missed tasks.
There are several types of insomnia. One type of insomnia is called transient insomnia and it lasts for a few days. Another type of insomnia is called short-term insomnia and it last for maximum up to three weeks. The last type of insomnia is called chronic insomnia. This type of insomnia is characterized by the person having atleast three sleepless nights in a week for more than a month. Usually, it causes several consequences in his work.
It is therefore important to first identify if you have the symptoms of insomnia, which are actually very obvious and people suffering from insomnia usually do not have to go through a symptoms list as they already know from their sleepless nights that they suffer from insomnia. The next thing that has to be done is to identify which type of insomnia you have. Once this is done, you can seek professional help if it is the last category. If you are suffering from transient or short-term insomnia, you will be surprised to know that it can almost be eliminated if you remove stress from your life.
Insomnia is a very irritable condition. Insomnia causes a lot of problem in a person’s life. And yet, a huge number of people are suffering from it. It gives a feeling of daytime fatigue and decreases productivity drastically. Since it affects productivity, it also affects the county economy. Therefore, it is extremely important to address this issue and find a solution to it as soon as possible. People with insomnia cannot go to sleep even if they are exhausted and when they finally do go to sleep they do not have a peaceful sleep and often the sleep leaves than more tired than before.
Common symptoms include frequent headaches, inability to concentrate, always feeling irritated, sleeping better when they are not at home, taking a long time to fall asleep after lying down in the bed, not feeling refreshed after sleep, disturbed sleep by waking every few intervals, inability to go back to sleep if woken for some reason earlier than they intended to wake up, only being able to sleep after taking sleeping pills.
The cause of insomnia could be a lot of things but primarily it is believed in the medical world that insomnia is caused by stress and hypertension. This is one of the reasons why such a huge number of people suffer from insomnia. The world today has become very stress filled. Everyone is work oriented and always running after deadlines and missed tasks.
There are several types of insomnia. One type of insomnia is called transient insomnia and it lasts for a few days. Another type of insomnia is called short-term insomnia and it last for maximum up to three weeks. The last type of insomnia is called chronic insomnia. This type of insomnia is characterized by the person having atleast three sleepless nights in a week for more than a month. Usually, it causes several consequences in his work.
It is therefore important to first identify if you have the symptoms of insomnia, which are actually very obvious and people suffering from insomnia usually do not have to go through a symptoms list as they already know from their sleepless nights that they suffer from insomnia. The next thing that has to be done is to identify which type of insomnia you have. Once this is done, you can seek professional help if it is the last category. If you are suffering from transient or short-term insomnia, you will be surprised to know that it can almost be eliminated if you remove stress from your life.
Natural Treatment of Insomnia in Women: The Road to Dreamland
May 10, 2011 by admin
Filed under Diseases And Conditions
Dee Braun asked:
Insomnia is more common in women as opposed to men. Experts say that every woman will experience a certain degree of insomnia at least once in her life due to certain hormonal imbalances. This usually happens during perimenopausal stages while younger women suffer from insomnia caused by premenstrual syndrome. Insomnia, however, must not be mistaken for getting insufficient sleep as women differ when it comes to the amount of sleep they need. There is this big difference between needing less sleep and not being able to sleep whenever you need it.
To cure insomnia in women, you have to alleviate the causes of sleeping disorders. It is easy to blame it on hormones, but more often than not, it is not the sole culprit. Chronic stress, for example, is a huge contributor to insomnia in women. Stress causes adrenal exhaustion of the DHEA hormone which is an essential sleep regulator. Too much consumption of alcohol, caffeine and carbohydrates especially right before bedtime causes unnecessary alertness that keeps you from sleeping. Unresolved conflicts and anxieties also lead to lack of sleep which makes women prone to insomnia.
There is a large misconception about over-the-counter sleeping pills as being the cure for insomnia. Truth is, sleeping pills are a mere short-term reliever and a dependency on them can induce further sleeping problems. What is needed, then, is to remedy the causes of insomnia in women through natural methods that maintain hormonal balance and ensure a healthy lifestyle.
One thing that works wonders with insomniacs is keeping a sleep journal at your bedside table to track down what exactly is causing your insomnia. On a notebook, simply write down the time you went to bed, the time you awakened in the middle of the night, and the time you got up in the morning.
You may also want to take note of your premenstrual and postmenstrual experience to see if it has an effect on your sleeping habits. Try to maintain the journal in about three months and reread it to find out if there is some kind of pattern. If the journal seems to show you that you are having transitory insomnia during your menstrual cycle, then your hormones might be causing it.
There are measures you can follow in order to alleviate the symptoms of hormonal insomnia. The easiest way is to drink at least one glass of water before going to sleep. Avoidance of caffeine 6 hours before bed time or anything high in sugar content 2 hours before, also prevents insomnia as these chemicals cause mental and physical alertness.
Eating food that is high in magnesium is the way to go for insomniacs. Magnesium-rich foods are soybeans, almonds, lima beans and the likes. Food rich in estrogen has to be added in your diet as well especially if you are in a premenopausal stage. Phytoestrogens are apples, carrots, green beans, and potatoes.
Regular exercise also prevents the symptoms of insomnia in women whose tasks are not quite physically demanding. At least 30 minutes a day, thrice a week will do to avoid insomnia. Indulging yourself in physical activities especially those that allow you to socialize at the same time also discourage stress and fatigue that usually leads to insomnia.
Maintaining a positive outlook in life is essential in keeping a sound mind and body. Always remember that creating lasting relationships and keeping a fair conscience is the best way to ensure a good night’s sleep.
Insomnia is more common in women as opposed to men. Experts say that every woman will experience a certain degree of insomnia at least once in her life due to certain hormonal imbalances. This usually happens during perimenopausal stages while younger women suffer from insomnia caused by premenstrual syndrome. Insomnia, however, must not be mistaken for getting insufficient sleep as women differ when it comes to the amount of sleep they need. There is this big difference between needing less sleep and not being able to sleep whenever you need it.
To cure insomnia in women, you have to alleviate the causes of sleeping disorders. It is easy to blame it on hormones, but more often than not, it is not the sole culprit. Chronic stress, for example, is a huge contributor to insomnia in women. Stress causes adrenal exhaustion of the DHEA hormone which is an essential sleep regulator. Too much consumption of alcohol, caffeine and carbohydrates especially right before bedtime causes unnecessary alertness that keeps you from sleeping. Unresolved conflicts and anxieties also lead to lack of sleep which makes women prone to insomnia.
There is a large misconception about over-the-counter sleeping pills as being the cure for insomnia. Truth is, sleeping pills are a mere short-term reliever and a dependency on them can induce further sleeping problems. What is needed, then, is to remedy the causes of insomnia in women through natural methods that maintain hormonal balance and ensure a healthy lifestyle.
One thing that works wonders with insomniacs is keeping a sleep journal at your bedside table to track down what exactly is causing your insomnia. On a notebook, simply write down the time you went to bed, the time you awakened in the middle of the night, and the time you got up in the morning.
You may also want to take note of your premenstrual and postmenstrual experience to see if it has an effect on your sleeping habits. Try to maintain the journal in about three months and reread it to find out if there is some kind of pattern. If the journal seems to show you that you are having transitory insomnia during your menstrual cycle, then your hormones might be causing it.
There are measures you can follow in order to alleviate the symptoms of hormonal insomnia. The easiest way is to drink at least one glass of water before going to sleep. Avoidance of caffeine 6 hours before bed time or anything high in sugar content 2 hours before, also prevents insomnia as these chemicals cause mental and physical alertness.
Eating food that is high in magnesium is the way to go for insomniacs. Magnesium-rich foods are soybeans, almonds, lima beans and the likes. Food rich in estrogen has to be added in your diet as well especially if you are in a premenopausal stage. Phytoestrogens are apples, carrots, green beans, and potatoes.
Regular exercise also prevents the symptoms of insomnia in women whose tasks are not quite physically demanding. At least 30 minutes a day, thrice a week will do to avoid insomnia. Indulging yourself in physical activities especially those that allow you to socialize at the same time also discourage stress and fatigue that usually leads to insomnia.
Maintaining a positive outlook in life is essential in keeping a sound mind and body. Always remember that creating lasting relationships and keeping a fair conscience is the best way to ensure a good night’s sleep.
Insomnia and Poor Quality Sleep: Causes and Treatments
May 10, 2011 by admin
Filed under Types Of Insomnia
James S. Pendergraft asked:
Insomnia is irregular wakefulness, inability to sleep or poor quality sleep. This problem might cause during daytime, like lack of energy, tiredness, irritability and difficulty concentrating. Some level of this problem is experienced by everyone. It is as simple as not able to fall asleep, as changes made in sleeping patterns or excitement of next day. A symptom of Night time eating syndrome may be Insomnia.
Different classifications of Insomnia are chronic, intermittent and transient. The short term insomnia is transient insomnia, which lasts from single night to couple of weeks. Insomnia which occurs on and off is Intermittent Insomnia. The constantly occurred insomnia is chronic insomnia.
This problem can be caused by different things. The people who are experiencing stress, extreme temperatures, change in surrounding environment, environmental noise, wake/sleep schedule problems like medication side effects is caused by intermittent and transient insomnia. The chronic insomnia cause is more complex than intermittent and transient insomnia causes. It results in the combination of factors which includes mental disorders or underlying physical. Chronic insomnia is most commonly caused by depression.
Other substances or medications may also cause insomnia like tobacco, caffeine, stimulants, alcohol, nicotine, sedatives, certain allergy, theophylline and cold medicines. The primary causes of insomnia include medical or emotional conditions. Some life changes can cause long term insomnia like changes in their work schedule, major life problems, emotional upsets like relationship break up, long lasting stress and Gastrointestinal disorders like heartburn.
The non-drug treatments of insomnia:
The treatment not only includes medications, but even behavioral modifications for long term results and sleep habitat. To manage insomnia, it is important to evaluate sleep habitats. In some cases changing sleep schedule might correct the problem without any medications.
The good sleep habitat includes a comfortable quite room at comfortable temperature and a comfortable bed, regular sleep times, appropriate lighting, regular exercises, not late in evenings or close to bed time, avoid naps during day time and relaxations techniques like breathing exercise.
The OTC (Over the Counter) medicines for insomnia are advisable only for short term and transient insomnia. The OTC drugs should not be used for short period conjunction, with having changes in sleeping habitats. These drugs when used for chronic results in dependence on them. Where it creates a problem, that sleep is not possible till the use of drug. Chromic insomnia should be evaluated by physicians.
The Antihistamines for insomnia:
Doxylamine (for e.g. Unisom) and Diphenhydramine (for e.g. Nytol, Sominex) are marketed as OTC drugs. Diphenhydramine is the agent which is considered to be effective and safe by drug and food administration. The effectiveness and safety of doxylamineis not adequately evaluated for FDA approval. The causes of Diphenhydramine include motion, allergy, cough suppression and sickness.
The drug interactions for insomnia:
Doxylamine and Diphenhydramine add medications which causes drowsiness and the tranquilizer of alcohol.
The side effects for insomnia:
Doxylamine and Diphenhydramine also cause dry mouth, difficulty in ********* and constipation. Both the drugs worsen the symptoms of asthma, prostate gland enlargement, glaucoma and heart problems.
To Your Health!
Insomnia is irregular wakefulness, inability to sleep or poor quality sleep. This problem might cause during daytime, like lack of energy, tiredness, irritability and difficulty concentrating. Some level of this problem is experienced by everyone. It is as simple as not able to fall asleep, as changes made in sleeping patterns or excitement of next day. A symptom of Night time eating syndrome may be Insomnia.
Different classifications of Insomnia are chronic, intermittent and transient. The short term insomnia is transient insomnia, which lasts from single night to couple of weeks. Insomnia which occurs on and off is Intermittent Insomnia. The constantly occurred insomnia is chronic insomnia.
This problem can be caused by different things. The people who are experiencing stress, extreme temperatures, change in surrounding environment, environmental noise, wake/sleep schedule problems like medication side effects is caused by intermittent and transient insomnia. The chronic insomnia cause is more complex than intermittent and transient insomnia causes. It results in the combination of factors which includes mental disorders or underlying physical. Chronic insomnia is most commonly caused by depression.
Other substances or medications may also cause insomnia like tobacco, caffeine, stimulants, alcohol, nicotine, sedatives, certain allergy, theophylline and cold medicines. The primary causes of insomnia include medical or emotional conditions. Some life changes can cause long term insomnia like changes in their work schedule, major life problems, emotional upsets like relationship break up, long lasting stress and Gastrointestinal disorders like heartburn.
The non-drug treatments of insomnia:
The treatment not only includes medications, but even behavioral modifications for long term results and sleep habitat. To manage insomnia, it is important to evaluate sleep habitats. In some cases changing sleep schedule might correct the problem without any medications.
The good sleep habitat includes a comfortable quite room at comfortable temperature and a comfortable bed, regular sleep times, appropriate lighting, regular exercises, not late in evenings or close to bed time, avoid naps during day time and relaxations techniques like breathing exercise.
The OTC (Over the Counter) medicines for insomnia are advisable only for short term and transient insomnia. The OTC drugs should not be used for short period conjunction, with having changes in sleeping habitats. These drugs when used for chronic results in dependence on them. Where it creates a problem, that sleep is not possible till the use of drug. Chromic insomnia should be evaluated by physicians.
The Antihistamines for insomnia:
Doxylamine (for e.g. Unisom) and Diphenhydramine (for e.g. Nytol, Sominex) are marketed as OTC drugs. Diphenhydramine is the agent which is considered to be effective and safe by drug and food administration. The effectiveness and safety of doxylamineis not adequately evaluated for FDA approval. The causes of Diphenhydramine include motion, allergy, cough suppression and sickness.
The drug interactions for insomnia:
Doxylamine and Diphenhydramine add medications which causes drowsiness and the tranquilizer of alcohol.
The side effects for insomnia:
Doxylamine and Diphenhydramine also cause dry mouth, difficulty in ********* and constipation. Both the drugs worsen the symptoms of asthma, prostate gland enlargement, glaucoma and heart problems.
To Your Health!
