Insomnia

Trouble Falling asleep or staying asleep - commonly termed insomnia - plagues one in three american adults. If you have ever suffered from insomnia, you know how it can disturb your waking, as well as your sleeping, hours. It can make you feel fatigued during the day or have trouble focusing on tasks.

What are Some Types of Insomnia?

Insomnia can occur in people of all ages, usually just for a inight or two, but sometimes for weeks, months, or even years. Insomnia is most common among women and older adults.

Transient Insomnia is the inability to sleep well over a period of a few nights, but lasts less then four weeks. This type of insomnia is uaully brought on by excitement or stress. Children, for example, may toss and turn just before school starts in the fall, or before an important exam or sports event. Adults often sleep poorly before an important business meeting or after an argument with a fam ily memeber or close friend. People are more likely to have trouble sleeping when they are away from home, especially if they have traveled across time zones. Working out too close to bedtime (within four hours) or being sick can also cause this type of insomnia.

Short-term Insomnia Period of ongoing stress at work or at home can result in four weeks to six months of poor sleep. When the stressful situation eases up, or when the sleeper adjusts to it, sleep will usually return to normal.

Chronic Insomnia More than 20 million Americans complain of chronic insomnia -- Poor sleep every night or most nights for more than six months. While most insomniacs worry about their sleep, it's wrong to blame all troubled sleep on worrying. According to a nationwide study by the Association of Sleep Disorders Center, physical ailment--- such as disorders of breathing or muscle activity--- are often mistaken for insomnia and may account for a large number of self-diagnosed cases of insomnia.

What Causes Insomnia?

Insomnia is a symptom of another problem much like a fever or stomachache. It can be caused by any of a number of factors.

Psychological Factors

• Vulnerability to insomnia - Some people seem more likely than others to experience insomnia in times of stress, just as some people might tend to have headaches or easily get upset stomachs.
• Persistent stress - Relationship problems, a chronically ill child, or an unrewarding career may contribute to sleep problems.
• Learned Insomnia - If you sleep porrly during times of stress, you may worry about not being able to function well during the day. You may decide to try harder to sleep at night but, unfortunately, this determined effort can make you more alert and set off a new round of worried thoughts, causing sleep loss.

Lifestyle

• Use of stimulants - Caffeine near bedtime, even when it doesn't interfere with your falling asleep, can trigger awakenings later in the night. Nicotine is also a stimulant, ans smokers may take longer to fall asleep than non-smokers.
• Use of alcohol - You may think that having a glass of whine will help you sleep. But alcohol, while it may help you fall asleep quickly, is likely to make your sleep more broken throughout the night.
• Erratic hours - If you do shift work (work non-traditional, hours, such as nights or rotating shifts), or maintain later hours on weekends than during the week, you are more likely to experience sleep problems. Maintaining regular hours can help program your body to sleep at certain times and to stay awake at others. Setting a fixed morning wake time is one effective method of stabilizing your sleep pattern. Establishing a routine is important.
• Inactive behavior - You may think that quiet lifestyle would be healthy, but people whose lifestyles are very quiet or restriced may find it difficult to sleep at night because of thei inactivity during the day.
• Misuse of sleeping pills - If you use sleeping pills every night, they will stop helping you after a few weeks.

Environmental Factors

• Noise - Passing traffic, airplanes, television and other noises can disturb your sleep even when they don't cause you to wake up.
• Light - Light comes through your eyelids even when your eyes are closed.

How to Sleep Well

These guidelines can be helpful in alleviating all types of sleep disorders, and will help most people sleep well:

• Get up about the same time every day
• Go to bed only when sleepy.
• Establish relaxing pre-sleep ritual---such as a warm bath, light betime snack, or 10 minutes of reading.
• Exercise regularly. Confine vigorous excercise to early hours, at least six hours before bedtime, and do mild exercise at least four hours prior to bedtime.
• Keep a regular schedule. Regular times for meals, medications, chores, and other activies help keep the inner clock running smoothly.
• Advoid ingestion of caffeine within six hours of bedtime. Don't drink alcohol, expecially when sleepy. Even a small does of alcohol can have a potent effect when combined with tiredness.
• Avoid smoking close to bedtime.
• If you must nap, try to nap at the same time every day; imd-afternoon is the best time for most people.
• Avoid sleeping pills, or use them conservatively. Most doctors avoid prescribing sleeping pills for periods longer than three weeks.
• Do not drink alcohol while taking sleep pills.