What Is
Insomnia? How Do You Treat Insomnia
Insomnia
Many adults have suffered from symptoms of insomnia at one
point in their life. As many as 30-40% of adults surveyed
report symptoms of insomnia over the period of a year; however,
less than 10% of people actually have chronic insomnia.
Insomnia is a sleep disorder in which a person has difficulty
falling asleep and/or maintaining sleep through out the night.
Loss of sleep can be caused by multiple factors like stress,
depression or life event changes. Insomnia is a very common
sleep disorder that can be diagnosed and treated. Women and the
elderly are the most common targets of this disorder. There are
two types of insomnia, primary and secondary.
The causes of primary insomnia are environmental influences
that a person may encounter and are not related to other health
conditions. In contrast, secondary insomnia is related to other
issues such as health conditions, chronic pain, medication or
other substances one is consuming, like alcohol.
Causes of insomnia
Insomnia can also be classified by the amount of time one is
affected by it. Acute insomnia is a short-term ordeal, where
difficulty sleeping is sporadic, or may last for only a few
weeks. However, chronic insomnia is long-term. Chronic insomnia
is distinguished by being unable to sleep for at least three
nights per week, and can last for a month or longer.
The causes of acute insomnia are most often related to
irregular conditions in a person s day-to-day life experiences.
Significant stress from life like loss of a loved one, loosing
a job or divorce can cause trouble sleeping. Illness, physical
strain or medications may disrupt a person s sleep cycle for a
period of time as well. Some medications for colds, allergies
or depression can act as stimulants. If this is the case, speak
with your health care provider to find an alternative that will
not disrupt your sleep. Other environmental influences can
cause sleep disruption as well, like light, noise or
temperature. In today s modern society, working swing shifts ,
a night shift or jet lag also commonly cause sleep cycle
disruptions.
Chronic insomnia is related to other underlying conditions such
as depression or anxiety, pain or discomfort during the night
or chronic stress. If the trouble sleeping is related to a
medical condition, it is imperative that the medical condition
is addressed. Loss of sleep while ill may lead to decreased
ability to recover from an illness. In addition, treating the
medical condition causing ones insomnia will most often relieve
the symptoms of insomnia.
Signs and Symptoms
There are various signs and symptoms of insomnia. Commonly
sufferers of insomnia report the inability to fall asleep,
waking during the night, failure to return to sleep after
waking or waking up too early in the morning. Unrefreshed rest
resulting from a pattern of sleep difficulties may cause
significant daytime sleepiness and general fatigue. These
symptoms can lead to irritability, problems concentrating or
memory problems. Insomnia is one of the leading causes of
absenteeism from work and decreased productivity while at work.
Fatigue and tiredness may leave a person feeling drained at the
end of the day, which can also negatively influence their
quality of life while at home.
Women specifically can suffer from insomnia due to fluctuating
hormone levels at specific points in their life cycle.
Sleeplessness may be caused by menopause, menstruation and
pregnancy.
Steps to insure sleep
A person can make several helpful choices to encourage a
restful night of sleep. The first and most basic being listen
to ones own internal clock . A person s sleep-wake cycle is
regulated by ones own Circadian Rhythm, which is a portion of
the body s internal clock . When a person begins a new sleep
pattern, the body s sleep clock is still on its original
schedule and wants to sleep at its preprogrammed time. This is
the most basic reason why a person still feels tired even
though they are unable to sleep. If a person is having trouble
sleeping, there are steps that can be taken to promote a
restful night. Some basic sleep hygiene steps (steps to promote
sleep) are:
* Sleep at the same time every night, including weekends. At
the same time, ensure you are getting the proper amount of
sleep that your body desires.
* Avoid caffeine, nicotine and alcohol. Caffeine and nicotine
are stimulants that may keep you awake. Alcohol, although it
can make a person feel sleepy, can also reduce sleep quality
leaving one feeling unrested in the morning.
* Get regular exercise, studies show exercise may reduce
stress. However, do not exercise with in 3-4 hours before
bed.
* Avoid heavy meals before bedtime. However, if you are hungry,
a light snack before bed may actually help you sleep.
* Make sure your bedroom and bed are comfortable. Keep your
sleep environment dark, quiet and at a comfortable temperature,
not too cool, not too warm. If light is a problem, try black
out curtains or a sleep mask, if noise is a problem, try a
white noise machine, a fan or ear plugs.
* Have a time to relax before bed. Reading a book or taking a
bath may promote relaxation.
* Do not use the bedroom for anything other than sleep or
sex.
* If a person feels unable to sleep and does not feel drowsy,
get up. Engage in something that is relaxing like reading or
listening to music.
* While in bed if one finds their mind flooded with tomorrows
to do list , make a list before bed. This way ones thoughts
will not constantly replay what needs to be accomplished the
next day.
Diagnosis
Insomnia can be difficult to diagnose because of
differentiations in individual sleep patterns and reported
levels of fatigue. If you feel you suffer from insomnia, see
your health care professional. The initial evaluation may
include a physical exam and questions about your medical
history. To determine the level of sleeplessness you are
experiencing, your health care provider may ask you several
questions, like how long the symptoms last, weather or not you
snore, or if the symptoms occur every night. A health care
professional may also ask a person to start a sleep diary so
one can record the events as they happen. Currently there is
also a short survey available to health care providers which is
designed to evaluate the level of daytime sleepiness and
sleep-wake patterns; this will assist in determining how severe
ones insomnia may be. If a health care provider thinks it is
necessary, they may refer one to a sleep disorder clinic for
further diagnosis or treatment.
Treatment
There are several different treatment options for insomnia. A
person working with their health care provider can decide on
what is the most appropriate course of action to take. The
course of treatment will be based on what is keeping a person
from experiencing the level of sleep their body specifically
needs. A health care provider may suggest behavior
modification, like creating an environment that is conducive to
relaxation and sleeping. Another option may be to practice
relaxation techniques such as yoga or meditation. Exercise
during the day may also be recommended, as it does reduce
stress and promotes a deeper level of sleep.
Sleep Hygiene Tips
As an alternate option, a health care provider may prescribe a
medication. Currently there are several medications available
for treatment of insomnia. These medications, called hypnotics,
are prescribed when the cause of insomnia has been determined
and other appropriate therapy options have been explored. A
heath care provider will determine, based on your medical
history, your current medical condition and your level of
insomnia, if hypnotics are right for treatment. Hypnotics carry
out their chemical task on specific sleep related areas of the
brain. Hypnotics do induce sleep and some activate the ability
to stay asleep through the night. There are side effects from
hypnotics, as with any drug. Before starting a regimen of
medication, talk to a health care provider about any side
effects like morning headaches, sleepwalking or dependency.
By: Erica Thorpe-13273
Article Directory:
http://www.articledashboard.com
Erica Thorpe is a contributing writer
for the American Sleep Association Other
articles that he has contributed can be found in the
Insomnia section of the ASA.
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