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).
Insomnia: 6 Killer Tactics to Cure Sleep Disorders
Mark M Morris asked:
Insomnia stands for a condition wherein the patient either cannot sleep or faces difficulty in attaining a natural sleep. While the former is called simple insomnia, the latter is termed as chronic insomnia. Sleep disorders are fairly common these days and while most remedies are related to the harmful “over the counter” medicines, there are a few which can be considered natural and more effective than others. The reason for the spread of sleep disorders is an unhealthy lifestyle and bad eating habits. Let us now discuss the top 5 ways for getting rid of sleep related disorders for ever.
Encourage A Healthy Timetable
One of the main reasons for insomnia is an unhealthy lifestyle. Treating insomnia is not as difficult as treating the root cause. Insomnia causes are plenty and the main reason why we cannot sleep or sustain our nap is simply because we sleep after midnight and wake up after midday. Treating insomnia the natural way is often considered an ideal remedy and therefore you need to set a timetable for yourself. Here, you need to sleep before midnight and wake up at the ***** of dawn.
Say No To Junk Food
Another reason why we develop a sleeping disorder is because we often never get a chance of eating healthy food. If in case you are habitual of eating a healthy diet which is comprised of an ideal combination of fats, carbohydrates and proteins, we would automatically tune our bodies for a good night rest. Insomnia treatment suggests that you say no to junk food like burgers and fries and encourage the intake of fresh fruits, vegetables and milk.
Avoid Unnecessary Stress Through Meditation
The third major cause for sleep related disorders is the lack of peace in one’s mind. If in case you wish to enjoy a good night’s sleep, you need to try and remain calm under all circumstances. Insomnia cures suggest that you try and follow a planned meditation program through which you can hope to retain your peace of mind. Insomnia cures also recommend that the time of meditation needs to be early in the morning.
Indulge In Regular Exercise
Sleep insomnia is a serious concern for people from across the globe. If in case you wish to cure your sleeplessness state, you would be required to regularize your metabolism process. Sleep insomnia remedies suggest that you take a jog early in the morning as the air is clean. Once your metabolism is mobilized, you would be able to attain a good night’s sleep. In case you cannot find time to jog, you can always take an early morning walk on the treadmill or make do with a skipping rope.
Take A Break from Work
Insomnia causes may have been owing to immense work pressure at office. In such a scenario, you are advised to take a breather. Insomnia causes stresses that in case you are overworked, the chances are that you may not be able to concentrate on your sleep as the pending work is always on your mind. A planned sabbatical is therefore suggested as one of the most suitable insomnia remedies.
Choose A Natural Therapy
One of the most effective insomnia remedies includes the addition of a natural therapy. Choose a tried and tested therapy which has been known to work wonders for others. Pick one from the World Wide Web. This would help you getting rid of your sleep related disorders for ever.
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.
Best Cures and Remedies for Insomnia
Cindy Heller asked:
With increased awareness in the media and health food circles, alternative approaches to healing are growing, which includes alternative insomnia medicine. One such therapy for insomnia is the use of valerian root. Valerian root is an herb which has been used extensively throughout the ages as a calming and relaxing herb. It is often referred to as “nature’s Valium” for its sedative qualities. Another alternative insomnia medicine is melatonin. Melatonin also helps to induce sleep.
Homeopathic Remedies for Insomnia
The world of homeopathic treatment offers many alternative solutions for a full gamut of diseases, ailments, and sicknesses, including insomnia. Aconitum apellus is a remedy specified for someone who has panic attacks associated with insomnia. This homeopathic remedy for insomnia helps to calm and soothe the fears that occur shortly before falling asleep. Ignatia is another homeopathic remedy which is supposed to help a person struggling with insomnia because of an emotional struggle such as grieving the loss of a loved one. Calcarea Phosphorica lessens the joint pains in adults and growing pains in children. Various supplements of calcium and magnesium also help to calm the nervous system and are recommended to take at bedtime to help sleep to come.
Herbal Treatment for Insomnia – It Can Be Treated Naturally
There are plenty of the over-the-counter medicines that can successfully treat this disease. Nonetheless, a good majority of people still prefer to go for the herbal treatment for insomnia because they feel it has fewer side effects. Some of the common (read traditional) herbal treatments for insomnia will include remedies with plants such as passion flower, valerian root, Californian poppy seeds, dog wood, and so on.
Home Remedies for Insomnia
Self help is the best help. You could be your own doctor whereby you may get relief much faster.
Home Insomnia Cure No. 1 – When you find that you cannot sleep, the first step should be to try and relax. You will never be able to do this on the bed, because your inability to fall asleep will irritate you further and aggravate your condition. Hence, if you stayed more than 30 minutes in bed and you find that sleep evades you, get up from the bed and do something that relaxes you. Have a hot cup of chamomile tea, read a favorite bestseller, have a hot mug of milk and generally try to relax. You will find that in no time, you will feel sleepy.
Home Insomnia Cures No. 2 – Reading has always been a great relaxing technique. However, not all type of reading will be helpful to you. Avoid any such topics that would excite you further, such as ghost stories, sexual fantasy stories, or puzzles. The best would be to read something that is pleasant yet simple – such as a magazine, newspaper, comic books, or a favorite bestseller.
Home Insomnia Cures No 3 – immerse yourself in hot water and a long drawn bath. You could use aromatic oils before or after the bath, and or aromatic candles to create a relaxing and pleasing atmosphere all around you.
Home insomnia cures No 4 – listening to music might help as well. This could work best while or after taking the hot water bath, though it is okay when used singly also. As is the case of the books, you should choose music that is soothing and soft so it can relax you and induce sleep.
Behavioral Therapy
Self-hypnosis and auto-suggestion methods work pretty well. You will need to master the art of self-hypnosis from a professional. You will also find certain specific exercises (such as yoga) that promote sleep in the long run – if you prefer to have only natural means to treat this disease. This type of treatment is also called behavioral therapy and it is normally applied singly or in combination with other types of treatments, depending on the response of the person to the medicines, sleep therapies and so on.
Often all it needs to cure insomnia is a simple change of life-style habits and a few stringent and serious measures which influence sleep:
1. Avoid any caffeine in any form at least four hours before sleep; preferably you should eliminate it totally from your diet.
2. Avoid alcohol intake of any kind.
3. Avoid having your meals too late at night (allow at least four hours between the last meal and your bed time).
Natural Sleeping Remedies
One of the most common insomnia solutions is drinking milk before you go to bed. Drinking a warm glass of milk has been proven to be effective insomnia solution throughout the years. Another very practical insomnia solution is exercise. Simple physical exercises performed a few hours before going to sleep can be a good insomnia solution. Yoga exercise is very calming that even if you had a very busy day, all your stress will be gone when you do yoga exercises. Sleeping at regular hours can cure insomnia.
With increased awareness in the media and health food circles, alternative approaches to healing are growing, which includes alternative insomnia medicine. One such therapy for insomnia is the use of valerian root. Valerian root is an herb which has been used extensively throughout the ages as a calming and relaxing herb. It is often referred to as “nature’s Valium” for its sedative qualities. Another alternative insomnia medicine is melatonin. Melatonin also helps to induce sleep.
Homeopathic Remedies for Insomnia
The world of homeopathic treatment offers many alternative solutions for a full gamut of diseases, ailments, and sicknesses, including insomnia. Aconitum apellus is a remedy specified for someone who has panic attacks associated with insomnia. This homeopathic remedy for insomnia helps to calm and soothe the fears that occur shortly before falling asleep. Ignatia is another homeopathic remedy which is supposed to help a person struggling with insomnia because of an emotional struggle such as grieving the loss of a loved one. Calcarea Phosphorica lessens the joint pains in adults and growing pains in children. Various supplements of calcium and magnesium also help to calm the nervous system and are recommended to take at bedtime to help sleep to come.
Herbal Treatment for Insomnia – It Can Be Treated Naturally
There are plenty of the over-the-counter medicines that can successfully treat this disease. Nonetheless, a good majority of people still prefer to go for the herbal treatment for insomnia because they feel it has fewer side effects. Some of the common (read traditional) herbal treatments for insomnia will include remedies with plants such as passion flower, valerian root, Californian poppy seeds, dog wood, and so on.
Home Remedies for Insomnia
Self help is the best help. You could be your own doctor whereby you may get relief much faster.
Home Insomnia Cure No. 1 – When you find that you cannot sleep, the first step should be to try and relax. You will never be able to do this on the bed, because your inability to fall asleep will irritate you further and aggravate your condition. Hence, if you stayed more than 30 minutes in bed and you find that sleep evades you, get up from the bed and do something that relaxes you. Have a hot cup of chamomile tea, read a favorite bestseller, have a hot mug of milk and generally try to relax. You will find that in no time, you will feel sleepy.
Home Insomnia Cures No. 2 – Reading has always been a great relaxing technique. However, not all type of reading will be helpful to you. Avoid any such topics that would excite you further, such as ghost stories, sexual fantasy stories, or puzzles. The best would be to read something that is pleasant yet simple – such as a magazine, newspaper, comic books, or a favorite bestseller.
Home Insomnia Cures No 3 – immerse yourself in hot water and a long drawn bath. You could use aromatic oils before or after the bath, and or aromatic candles to create a relaxing and pleasing atmosphere all around you.
Home insomnia cures No 4 – listening to music might help as well. This could work best while or after taking the hot water bath, though it is okay when used singly also. As is the case of the books, you should choose music that is soothing and soft so it can relax you and induce sleep.
Behavioral Therapy
Self-hypnosis and auto-suggestion methods work pretty well. You will need to master the art of self-hypnosis from a professional. You will also find certain specific exercises (such as yoga) that promote sleep in the long run – if you prefer to have only natural means to treat this disease. This type of treatment is also called behavioral therapy and it is normally applied singly or in combination with other types of treatments, depending on the response of the person to the medicines, sleep therapies and so on.
Often all it needs to cure insomnia is a simple change of life-style habits and a few stringent and serious measures which influence sleep:
1. Avoid any caffeine in any form at least four hours before sleep; preferably you should eliminate it totally from your diet.
2. Avoid alcohol intake of any kind.
3. Avoid having your meals too late at night (allow at least four hours between the last meal and your bed time).
Natural Sleeping Remedies
One of the most common insomnia solutions is drinking milk before you go to bed. Drinking a warm glass of milk has been proven to be effective insomnia solution throughout the years. Another very practical insomnia solution is exercise. Simple physical exercises performed a few hours before going to sleep can be a good insomnia solution. Yoga exercise is very calming that even if you had a very busy day, all your stress will be gone when you do yoga exercises. Sleeping at regular hours can cure insomnia.
Insomnia – Tips To Manage This Tiresome Disorder
May 10, 2011 by admin
Filed under Depression Drug
Abhishek Agarwal asked:
People suffering from insomnia are unable to sleep. Many of them complain of being unable to rest even for a few minutes. Curing insomnia becomes easier if you first find out the factors that cause it.
According to U. S. Department of Health and Human Services, about 60 million people in the U. S. suffer from insomnia. Studies show that the tendency to suffer from insomnia increases with age.
About 30 percent men and 40 percent women suffer from this sleeping disorder. Women suffer more from insomnia because more and more of them are now single-handedly managing a home, children, and career without the support of any partner or spouse.
Causes of Insomnia
Insomnia has several causes including bipolar disorder or anxiety. Sometimes, insomnia has absolutely no physical causes. Usually, people who lead active, exciting lives or those who suffer from intense physical pain suffer from insomnia.
Studies have revealed that unhealthy food habits could also cause insomnia. Magnesium deficiency can lead to insomnia. The sleeping patterns of people suffering from insomnia have been found to regularize when they corrected their intake of magnesium.
Stress can disrupt sleeping patterns, which is why those suffering from insomnia are advised to lead more relaxed lives.
Types of Insomnia
Insomnia is categorised into three: transient, acute, and chronic. Transient insomnia is short-term, lasing from one day to a few weeks. Acute insomnia lasts longer, and the patient is not able to sleep for three to six weeks. Chronic insomnia is the most serious of the three conditions, and it lasts for months.
Cures for Insomnia
You can choose among three treatment plans to cure insomnia.
Usually, this sleep disorder is treated by taking prescription drugs such as Ambien Controlled Release (CR), Ambien, Lunesta, or Rozerem, to mention a few. People tend to become excessively dependant on Ambien and Lunesta unlike the older brand of sleeping medication.
Sleeping disorders are characteristic of the modern times. The shelves of medical stores contain newer sleeping pills indicating the sharp rise in the occurrence of sleeping disorders. Some of these prescription drugs have been proved to be effective. However, not much study has been done on many of these sleeping pills.
Recently, cognitive behavior therapy has gained importance in the treatment of insomnia. Therapy reduces the chances of getting addicted to the sleeping pill and is highly recommended for people with a tendency to overuse or misuse their medication.
Many people suffering from insomnia have used herbs such as chamomile, which can be brewed like a tea. People have also taken refuge in aromatherapy and found that lavendar is great for inducing relaxation.
Pomegranates have been known to cure anything from immunity disorders to cardiovascular problems, and they are great in improving sleep patterns too. Chinese medicine is also effective in the treatment of sleeping disorders.
People suffering from insomnia are unable to sleep. Many of them complain of being unable to rest even for a few minutes. Curing insomnia becomes easier if you first find out the factors that cause it.
According to U. S. Department of Health and Human Services, about 60 million people in the U. S. suffer from insomnia. Studies show that the tendency to suffer from insomnia increases with age.
About 30 percent men and 40 percent women suffer from this sleeping disorder. Women suffer more from insomnia because more and more of them are now single-handedly managing a home, children, and career without the support of any partner or spouse.
Causes of Insomnia
Insomnia has several causes including bipolar disorder or anxiety. Sometimes, insomnia has absolutely no physical causes. Usually, people who lead active, exciting lives or those who suffer from intense physical pain suffer from insomnia.
Studies have revealed that unhealthy food habits could also cause insomnia. Magnesium deficiency can lead to insomnia. The sleeping patterns of people suffering from insomnia have been found to regularize when they corrected their intake of magnesium.
Stress can disrupt sleeping patterns, which is why those suffering from insomnia are advised to lead more relaxed lives.
Types of Insomnia
Insomnia is categorised into three: transient, acute, and chronic. Transient insomnia is short-term, lasing from one day to a few weeks. Acute insomnia lasts longer, and the patient is not able to sleep for three to six weeks. Chronic insomnia is the most serious of the three conditions, and it lasts for months.
Cures for Insomnia
You can choose among three treatment plans to cure insomnia.
Usually, this sleep disorder is treated by taking prescription drugs such as Ambien Controlled Release (CR), Ambien, Lunesta, or Rozerem, to mention a few. People tend to become excessively dependant on Ambien and Lunesta unlike the older brand of sleeping medication.
Sleeping disorders are characteristic of the modern times. The shelves of medical stores contain newer sleeping pills indicating the sharp rise in the occurrence of sleeping disorders. Some of these prescription drugs have been proved to be effective. However, not much study has been done on many of these sleeping pills.
Recently, cognitive behavior therapy has gained importance in the treatment of insomnia. Therapy reduces the chances of getting addicted to the sleeping pill and is highly recommended for people with a tendency to overuse or misuse their medication.
Many people suffering from insomnia have used herbs such as chamomile, which can be brewed like a tea. People have also taken refuge in aromatherapy and found that lavendar is great for inducing relaxation.
Pomegranates have been known to cure anything from immunity disorders to cardiovascular problems, and they are great in improving sleep patterns too. Chinese medicine is also effective in the treatment of sleeping disorders.
Facts About Insomnia, Causes, Cures and Tips
Andrew P Jones asked:
What is Insomnia? The Insomnia sleep disorder, also known as Wakefulness or Dysomnia, is an inability to sleep, or disturbed sleep preventing you from getting a proper night’s rest.
The main effect of insomnia is that you may feel constantly tired and irritable, with poor concentration and coordination.
There are two main types of Insomnia:
Primary Insomnia has no underlying medical cause for the difficulty in sleeping.
Secondary Insomnia has an underlying medical cause triggering disturbed sleep: any condition causing pain, discomfort, or directly causing mental disturbance or anxiety, or specific conditions such as Sleep Apnea or Seasonal Affective Disorder. If you suspect an underlying medical or mental condition seek medical advice.
Behavioral therapy to encourage sleep can be used in both cases, though for Secondary Insomnia you should liaise with your doctor if receiving treatment for an underlying cause.
A period of insomnia can vary from transient (a few nights) to short term (up to 3 weeks) to chronic, long term insomnia (over 3 weeks)
Transient or Short Term Insomnia can be caused by traumatic events such as acute illness, injury or surgery, bereavement, job loss or less serious events such as trouble at work, an exam, extreme weather change, traveling (including jet lag)
Statistics about Insomnia causes: 50% Psychological, 40% Behavioral: sleep environment (30%) stimulants or medication (10%), 10% Physical (pain, illness etc.)
30-40% of people report insomnia each year; 10-15% of people reporting insomnia say they have chronic insomnia.
The amount of sleep needed by people varies: Babies need about 17 hours sleep a day, a child nine to ten hours per night, and an adult seven to eight hours each night, though that typically decreases as you get older.
Chronic Child Insomnia can have even more serious effects than with adults. Getting enough sleep is much more important for young children than for fully grown adults, as a childhood growth demands a healthy sleep cycle.
Don’t send a child to bed as a punishment as this may lead to insomnia due to a fear of being sent to bed. Consider using a bedroom only for sleep, not play.
Never give a child sleeping medicine without proper medical consultation. Sleeping pills may seem to provide instant, even amazing insomnia relief compared to behavioral therapies, but their results are short term and they often have other side effects.
Adults do not all need eight hours every night! Some people manage on as little as four hours sleep a night. If you don’t need much sleep then get up early – spending too long in bed can help trigger insomnia.
People can also mistake the amount of sleep they are actually getting, because they tend to remember waking up as a longer period than it actually was.
After failing to sleep for a few nights, you may become anxious that you won’t sleep causing Fear or Anxiety Insomnia. A major step towards anxiety insomnia treatment can be to accept that you can cope with its effects, thus reducing the fear of not sleeping. You would then build upon this with behavioral therapy.
Three main areas where you can encourage sleep are:
Sleep Environment – a comfortable bed, a bedroom that is quiet, dark and the right temperature
Sleep Discipline – use your bed for sleeping (and sex) only, watch TV etc. elsewhere
Sleep Conditioning – creating a routine, going to bed and getting up at the same time
The results of behavioral therapy may take effect slowly but are long term – the creation of good habits which make you less prone to insomnia.
Sleep can be disrupted even by normal foods and behaviors: e.g. don’t consume coffee after 1pm – try decaffeinated coffee instead. Avoid consuming alcohol within two hours of going to bed, although it may make you drowsy initially it can inhibit sleep when you wake up in the middle of the night.
A warm drink, dairy, soy products, eggs, rice and grains aid relaxation; foods such as bread or crackers which are high in carbohydrate can reduce anxiety, thus aiding sleep. Do not eat sugary or spicy food or drink near bedtime.
Stress or a mind too active or anxious will hinder the relaxation necessary before sleep comes.
Regular physical exercise helps control stress physically and psychologically by breaking up the day after work to distance you from work problems. Early evening is the best time for exercise if you want to use it to help get to sleep.
A warm bath can help relaxation – but don’t stay there too long or have the water too hot.
Try meditation or other relaxation techniques. Continuous practice will help you do them more effectively, so practice during the day to reduce stress, then even when you are tired it’ll work better. If you are lying awake anyway, why not just do the relaxation exercises for fun!
What is Insomnia? The Insomnia sleep disorder, also known as Wakefulness or Dysomnia, is an inability to sleep, or disturbed sleep preventing you from getting a proper night’s rest.
The main effect of insomnia is that you may feel constantly tired and irritable, with poor concentration and coordination.
There are two main types of Insomnia:
Primary Insomnia has no underlying medical cause for the difficulty in sleeping.
Secondary Insomnia has an underlying medical cause triggering disturbed sleep: any condition causing pain, discomfort, or directly causing mental disturbance or anxiety, or specific conditions such as Sleep Apnea or Seasonal Affective Disorder. If you suspect an underlying medical or mental condition seek medical advice.
Behavioral therapy to encourage sleep can be used in both cases, though for Secondary Insomnia you should liaise with your doctor if receiving treatment for an underlying cause.
A period of insomnia can vary from transient (a few nights) to short term (up to 3 weeks) to chronic, long term insomnia (over 3 weeks)
Transient or Short Term Insomnia can be caused by traumatic events such as acute illness, injury or surgery, bereavement, job loss or less serious events such as trouble at work, an exam, extreme weather change, traveling (including jet lag)
Statistics about Insomnia causes: 50% Psychological, 40% Behavioral: sleep environment (30%) stimulants or medication (10%), 10% Physical (pain, illness etc.)
30-40% of people report insomnia each year; 10-15% of people reporting insomnia say they have chronic insomnia.
The amount of sleep needed by people varies: Babies need about 17 hours sleep a day, a child nine to ten hours per night, and an adult seven to eight hours each night, though that typically decreases as you get older.
Chronic Child Insomnia can have even more serious effects than with adults. Getting enough sleep is much more important for young children than for fully grown adults, as a childhood growth demands a healthy sleep cycle.
Don’t send a child to bed as a punishment as this may lead to insomnia due to a fear of being sent to bed. Consider using a bedroom only for sleep, not play.
Never give a child sleeping medicine without proper medical consultation. Sleeping pills may seem to provide instant, even amazing insomnia relief compared to behavioral therapies, but their results are short term and they often have other side effects.
Adults do not all need eight hours every night! Some people manage on as little as four hours sleep a night. If you don’t need much sleep then get up early – spending too long in bed can help trigger insomnia.
People can also mistake the amount of sleep they are actually getting, because they tend to remember waking up as a longer period than it actually was.
After failing to sleep for a few nights, you may become anxious that you won’t sleep causing Fear or Anxiety Insomnia. A major step towards anxiety insomnia treatment can be to accept that you can cope with its effects, thus reducing the fear of not sleeping. You would then build upon this with behavioral therapy.
Three main areas where you can encourage sleep are:
Sleep Environment – a comfortable bed, a bedroom that is quiet, dark and the right temperature
Sleep Discipline – use your bed for sleeping (and sex) only, watch TV etc. elsewhere
Sleep Conditioning – creating a routine, going to bed and getting up at the same time
The results of behavioral therapy may take effect slowly but are long term – the creation of good habits which make you less prone to insomnia.
Sleep can be disrupted even by normal foods and behaviors: e.g. don’t consume coffee after 1pm – try decaffeinated coffee instead. Avoid consuming alcohol within two hours of going to bed, although it may make you drowsy initially it can inhibit sleep when you wake up in the middle of the night.
A warm drink, dairy, soy products, eggs, rice and grains aid relaxation; foods such as bread or crackers which are high in carbohydrate can reduce anxiety, thus aiding sleep. Do not eat sugary or spicy food or drink near bedtime.
Stress or a mind too active or anxious will hinder the relaxation necessary before sleep comes.
Regular physical exercise helps control stress physically and psychologically by breaking up the day after work to distance you from work problems. Early evening is the best time for exercise if you want to use it to help get to sleep.
A warm bath can help relaxation – but don’t stay there too long or have the water too hot.
Try meditation or other relaxation techniques. Continuous practice will help you do them more effectively, so practice during the day to reduce stress, then even when you are tired it’ll work better. If you are lying awake anyway, why not just do the relaxation exercises for fun!
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.
How Too Tell If Your Sleep Problem Is Insomnia
May 10, 2011 by admin
Filed under Non Fiction
Mitch Endick asked:
About 35% of adults claim that they have some form of insomnia occasionally and about 12% of these people claim to have severe insomnia. Insomnia complaints often increase with age and are more common in women.
Insomnia is not considered a disease but it is a condition of lack of correct, satisfying sleep. Someone with insomnia will generally have the sensation of daytime fatigue and impaired potential performance. Insomnia relates to the inability to sleep even though one is tired and can include waking up too early and having too fitful of a sleep leaving one tired upon waking. Insomnia can result in irritability, lack of energy, difficulty concentrating and tiredness.
There are two generally recognized types of insomnia, acute and chronic. Both acute and chronic insomnia have many shared characteristics and a combination of symptoms may blur the actual lines.
Acute insomnia is often caused by physical or emotional discomforts that can usually be corrected fairly easily. Acute insomnia may be caused by stress, illness or disturbing loud noise, temperatures too high or low, or unacceptable light levels. Additionally, acute insomnia may be caused by jet lag or disturbances of the daily biological rhythm, such as the night shift.
Chronic insomnia is the more difficult insomnia to deal with and often is associated with many different factors either acting alone or in combination and often includes medical problems.
Chronic insomnia is often associated with medical, neurological and or psychiatric disorders. Psychiatric disorders accounts for about 45% of the cases. Chronic insomnia can be associated with a variety of nonprescription drugs, prescription drugs and drugs of abuse.
There are many causes of insomnia and often an insomniac has more then one cause to blame for this condition. One of the main causes of insomnia are drugs. Some of the drugs associated with insomnia include stimulating antidepressants, steroids, decongestants, beta blockers, caffeine, alcohol, nicotine, and recreational drugs.
Anxiety and mood disorders can be the cause of insomnia, as well as medical problems such as pain, immobility, menopause, hormonal changes, and difficulty breathing.
Insomnia can be associated with specific sleep disorders such as restless legs syndrome, periodic limb movement disorder, sleep apnea and circadian rhythm sleep problems. Additional causes of insomnia include poor sleep hygiene, poor sleep surfaces such as bad mattresses, hyper arousal, and behavioral conditioning.
Restless Leg Syndrome or RLS is a condition where the sufferer feels unpleasant sensations in the legs which are temporarily alleviated by moving around. Symptoms are increased during relaxed times and sleeping times. This makes it difficult to fall asleep.
Periodic Limb Movement Disorder describes jerking, rhythmic, repeated movements in the legs and lower extremities every 15 to 90 seconds. Sufferers who have this problem report having less refreshing sleep.
Sleep Apnea which is associated with snoring can cause sleeplessness and insomnia.
Circadian Rhythm Sleep Disorders refer to a mis- match between when a person can sleep and when his body needs and wants to sleep.
Other causes of insomnia include poor sleep hygiene, stress, hyper arousal and negative behavioral conditioning.
Often acute insomnia (insomnia that lasts less than several weeks) may warrant some kind of medical intervention if you can not correct the problem yourself. This is important because good sleepers that suffer just a few hours of sleeplessness may become significantly sleepy during the day and be a danger to him self and others, especially during driving or operating equipment. There is also the danger that acute insomnia may develop into a learned chronic insomnia.
There are two basic approaches to the treatment of insomnia. Basically one approach is to use drugs and the other approach is behavioral.
Behavioral treatment includes correcting poor sleep habits and changing sleep beliefs and attitudes. Several of the therapies include relaxation therapy, sleep restriction therapy, stimulus control therapy, and cognitive therapy.
Pharmacological therapy includes hypnotic medications, antidepressants, antihistamines, melatonin, and other drugs like barbiturates.
In conclusion, there are effective solutions to insomnia and sleep deprivation. The patient can do much to help themselves in this matter and the physician has many tools to aid in this. Improved sleep will help in your quality of life, and health both mental and physical.
About 35% of adults claim that they have some form of insomnia occasionally and about 12% of these people claim to have severe insomnia. Insomnia complaints often increase with age and are more common in women.
Insomnia is not considered a disease but it is a condition of lack of correct, satisfying sleep. Someone with insomnia will generally have the sensation of daytime fatigue and impaired potential performance. Insomnia relates to the inability to sleep even though one is tired and can include waking up too early and having too fitful of a sleep leaving one tired upon waking. Insomnia can result in irritability, lack of energy, difficulty concentrating and tiredness.
There are two generally recognized types of insomnia, acute and chronic. Both acute and chronic insomnia have many shared characteristics and a combination of symptoms may blur the actual lines.
Acute insomnia is often caused by physical or emotional discomforts that can usually be corrected fairly easily. Acute insomnia may be caused by stress, illness or disturbing loud noise, temperatures too high or low, or unacceptable light levels. Additionally, acute insomnia may be caused by jet lag or disturbances of the daily biological rhythm, such as the night shift.
Chronic insomnia is the more difficult insomnia to deal with and often is associated with many different factors either acting alone or in combination and often includes medical problems.
Chronic insomnia is often associated with medical, neurological and or psychiatric disorders. Psychiatric disorders accounts for about 45% of the cases. Chronic insomnia can be associated with a variety of nonprescription drugs, prescription drugs and drugs of abuse.
There are many causes of insomnia and often an insomniac has more then one cause to blame for this condition. One of the main causes of insomnia are drugs. Some of the drugs associated with insomnia include stimulating antidepressants, steroids, decongestants, beta blockers, caffeine, alcohol, nicotine, and recreational drugs.
Anxiety and mood disorders can be the cause of insomnia, as well as medical problems such as pain, immobility, menopause, hormonal changes, and difficulty breathing.
Insomnia can be associated with specific sleep disorders such as restless legs syndrome, periodic limb movement disorder, sleep apnea and circadian rhythm sleep problems. Additional causes of insomnia include poor sleep hygiene, poor sleep surfaces such as bad mattresses, hyper arousal, and behavioral conditioning.
Restless Leg Syndrome or RLS is a condition where the sufferer feels unpleasant sensations in the legs which are temporarily alleviated by moving around. Symptoms are increased during relaxed times and sleeping times. This makes it difficult to fall asleep.
Periodic Limb Movement Disorder describes jerking, rhythmic, repeated movements in the legs and lower extremities every 15 to 90 seconds. Sufferers who have this problem report having less refreshing sleep.
Sleep Apnea which is associated with snoring can cause sleeplessness and insomnia.
Circadian Rhythm Sleep Disorders refer to a mis- match between when a person can sleep and when his body needs and wants to sleep.
Other causes of insomnia include poor sleep hygiene, stress, hyper arousal and negative behavioral conditioning.
Often acute insomnia (insomnia that lasts less than several weeks) may warrant some kind of medical intervention if you can not correct the problem yourself. This is important because good sleepers that suffer just a few hours of sleeplessness may become significantly sleepy during the day and be a danger to him self and others, especially during driving or operating equipment. There is also the danger that acute insomnia may develop into a learned chronic insomnia.
There are two basic approaches to the treatment of insomnia. Basically one approach is to use drugs and the other approach is behavioral.
Behavioral treatment includes correcting poor sleep habits and changing sleep beliefs and attitudes. Several of the therapies include relaxation therapy, sleep restriction therapy, stimulus control therapy, and cognitive therapy.
Pharmacological therapy includes hypnotic medications, antidepressants, antihistamines, melatonin, and other drugs like barbiturates.
In conclusion, there are effective solutions to insomnia and sleep deprivation. The patient can do much to help themselves in this matter and the physician has many tools to aid in this. Improved sleep will help in your quality of life, and health both mental and physical.
