INSOMNIA, WHAT IS IT, HOW TO GET RELIEF?
Insomnia is a sleep disorder characterized by an inability to sleep and/or to remain asleep for a reasonable period during the night. Sufferers typically complain of being unable to close their eyes or 'rest their mind' for more than a few minutes at a time. Insomnia is often caused by fear, stress and anxiety.
The most common forms of insomnia are:
Sleep Apnea - This is when a sleeping person's breathing is interrupted, thus
interrupting the normal sleep cycle. With the obstructive form of the condition,
some part of the sleeper's respiratory tract loses muscle tone and partially
collapses. People with obstructive sleep apnea often do not remember any of
this, but they complain of excessive sleepiness during the day. Central sleep
apnea is where the normal central nervous system stimulus to breathe is
interrupted, and the individual must actually wake up to resume breathing. This
form of apnea is often related to a cerebral vascular condition, congestive
heart failure, and premature aging.
Restless Leg Syndrome (RLS) and Periodic Limb Movement (PLM) - The symptoms of
RLS and PLM are often described as a tingling and creeping sensation in the legs
which creates a powerful urge to move them. The individual continually moves in
bed in an attempt to relieve these unpleasant sensations, resulting in
restlessness and consequently lack of sleep. Fortunately for sufferers of the
condition, current treatments for this disorder are effective in over 90% of
those treated.
Jet Lag - this is seen in people who travel through multiple time zones on a
regular basis, as the time relative to the rising and falling of the sun no
longer coincides with the body's internal concept of it, and is also seen in
people who consistently work night shifts.
.
More Books about Insomnia
Parasomnia - this includes a number of disorders of arousal or disruptive sleep
events including nightmares, sleepwalking, violent behavior while sleeping, and
REM behaviour disorder, in which a person moves their physical body in response
to events within their dreams. These conditions can often be treated
successfully through medical intervention or through the use of a sleep
specialist.
Many people who feel they are suffering from insomnia may actually have a lower
physical need for sleep than they believe they do. A normal part of the aging
process is to sleep more lightly and for shorter periods of time, and some
elderly people toss and turn in bed late at night or early in the morning when
their body has no physical need for more rest, because they believe that they
'need' a certain amount of sleep to be rested.
Insomnia is a common side-effect of some medications, and it can also be caused
by stress, emotional upheaval, physical or mental illness, dietary allergy and
poor sleep hygiene. Insomnia is a major symptom of mania in people with bipolar
disorder, and it can also be a sign of hyper-thyroidism, depression, or other
ailments with stimulating effects.
Additionally, a rare genetic condition can cause a prion-based, permanent and
eventually fatal form of insomnia called Fatal Familial Insomnia.
Treatment for insomnia
Many insomniacs rely on sleeping tablets and other sedatives to try to get some
rest. Others use herbs such as valerian, chamomile, lavender, hops, and/or
passion-flower.
Some traditional remedies for insomnia have included drinking warm milk before
bedtime; taking a warm bath in the evening; exercising vigorously for half an
hour in the afternoon; eating a large lunch and then having only a light evening
meal at least three hours before bed; avoiding mentally stimulating activities
in the evening hours; and paradoxically, making sure to get up early in the
morning and to retire to bed at a reasonable hour.
Traditional Chinese medicine practitioners have been treating insomnia sufferers
for thousands of years. A typical approach may utilize acupuncture, dietary and
lifestyle analysis, herbology and other techniques, with the goal of rebalancing
the body's energies to resolve the problem at a subtle level.
Although they may seem unscientific, many of these remedies are sufficient to
break the insomnia cycle without the need for sedatives and sleeping tablets.
Warm milk contains high levels of tryptophan, a natural sedative. Lavender oil
and other relaxing essential oils may also be used to help induce a state of
restfulness.
The most commonly used class of hypnotics prescribed for insomnia are the
benzodiazepines. This includes drugs such as diazepam, lorazepam, nitrazepam and
midazolam.
Removing probable causes of insomnia
Please note that the advice given below is not a substitute for a professional
medical specialist's advice.
Sufferers of insomnia should avoid all caffeine. Caffeine is often a factor in
insomnia, including insomnia in night-shift workers. Caffeine is found in
coffee, tea, yerba mate (Ilex paraguaiensis), guarana, cocoa, kola nut (this
includes all cola drinks); it is also found in "energy" sodas like Red Bull and
similar, chocolate bars and other candy. Drink herbal teas or plain water
instead of caffeine-containing liquids.
The bedroom environment should be conducive to sleep. Some people are very
sensitive to light while others are sensitive to noise. The bedroom should be
dark and quiet at night.
Practice good sleep hygiene. Do not use the bed for too many activities besides
sleep. Using the bed for reading, writing, watching TV and other such
non-sleep-related activities will lower your association of the bed with
sleeping. Similarly, try to keep to a regular schedule of what time to go to bed
and what time to wake up. Try not to sleep during the daytime.
Sleep apnea can be a cause of insomnia. While a visit to the doctor will help in
the diagnosis or ruling out of sleep apnea, a definitive answer will have to
come from a study at a sleep lab.
Sometimes lack of sleep is indicative of an emotional problem that's not being
dealt with. If a person is not happy with their lifestyle, or they are putting
off problems that should be dealt with, it can often result in sleeping trouble.
Just as the human body has nutritional requirements, all people have social and
environmental requirements. Sometimes more social activities can help.
Patients with depression may suffer from insomnia. A doctor can treat this,
sometimes by changing or adding prescriptions.
In the Buddhist tradition, those suffering from insomnia or nightmares may be
advised to practice meditation on loving-kindness, or metta. The practice of
generating a feeling of love and goodwill toward all beings can have a soothing
and calming effect on the mind and body. In the Metta Sutta, The Buddha said
that easeful sleep was one of the eleven benefits of this form of meditation.
Obscure allergies, such as dairy allergies, can sometimes cause sleeping
disorders. Other symptoms may be very mild, such as slightly stuffed sinuses. A
nutritionist can make helpful dietary and supplement recommendations.
If an alarm has been set, avoid looking at the clock during the night and cover
the display if necessary. This prevents mental calculations of how much sleep
has been lost so far and how little sleep can be obtained before the alarm will
sound. Accepting that the amount of sleep obtained can only be determined upon
waking, not while waiting to get to sleep, may also be beneficial.
The source of this article is
Wikipedia, the free encyclopedia. The text of this
article is licensed under the
GFDL
Sleep Apnea
NEW: How To Get Rich on the Net
Post nasal drip, lose weight, diabetes, Alzheimer's, more
how to clean athletic shoes, get rid of roaches
Guides for Better LivingHow to Cope with Life's Problems
*This
site does not provide medical advice.
The contents of this site, such as text, graphics, images, information and other
material ("Content") contained on the this site, is for information purposes
only. The Content is not intended to be a substitute for professional medical
advice, diagnosis or treatment (and the Site does not render medical, nursing,
or professional health-care advice in any jurisdiction). Always seek the advice
of your physician or other qualified health provider with any questions you may
have regarding a medical condition or medical treatment. Never disregard
professional medical advice or delay in seeking it because of something you have
read on this Site.
If you think you may have a medical emergency, call your doctor, or 911 or other
emergency service number immediately. Our site does not recommend or endorse any
specific tests, products, procedures, opinions or other information that may be
mentioned on the Site. Reliance on any information provided by this Site is
solely at your own risk.