Understanding Insomnia
What is insomnia?
Insomnia is the term used to describe interference with normal sleep patterns. Symptoms include delays in falling asleep, walking during the night but eventually going back to sleep or waking very early in the morning before the sleep cycle has been completed.
Quite often, insomnia is more a perception of sleeplessness than true disturbed sleep. This may be due to disordered sleep patterns or sleep that is so fitful that you wake feeling out of sorts and tired.
What causes insomnia?
Everyone occasionally experiences some difficulty sleeping and sleeping patterns tend to change with age – many older people find they need fewer hours of sleep.
Generally, however, insomnia falls into one of two categories – primary, with no apparent physical or environmental cause, and secondary, where a cause can be identified.
Secondary insomnia can be further classified as transient, short term or long term. Transient insomnia lasts for only a few nights and may be due to stress, worry, illness, noise, an itchy rash, or some other reason. Short term insomnia lasts up to three weeks, and a cause either physical or emotional, can usually be found.
Long term insomnia may be due to environmental factors, such as living in a noisy area or even sleeping in the same room with someone who snores loudly.
Insomnia often lasts only a few days or weeks. Long term insomnia can go on indefinitely unless the cause can be identified and treated.
More often, however, it is the result of medical conditions such as heart disease, arthritis, diabetes, asthma, chronic sinusitis, epilepsy, a peptic ulcer or any painful condition such as backache or arthritis. Insomnia can also be brought on by chronic drug or alcohol use, excessive caffeine intake, or the abuse of sleeping pills.
A wide variety of drugs can directly interfere with normal sleep. If you suspect that a drug may be the cause of your insomnia, discuss it with your doctor, but do not stop taking the medication without your doctor’s knowledge and advice.
Psychiatric conditions, such as depression or stress, can also cause long term insomnia.
How is insomnia diagnosed or treated?
Diagnosis of insomnia is usually based on symptoms. Indentifying any underlying medical or emotional problem that may be causing the situation, and then treating it, often brings insomnia under control.
Sleeping pills are only a temporary solution and can be habit-forming.
All sleeping medications should be used for the shortest possible time, and in the smallest effective dose. Prescription sleeping pills are known as hypnotic drugs and work by depressing the central nervous system. They are generally effective for less than 30 days, and can be toxic if taken in large amounts, with alcohol or by people who have respiratory disorders.
Self hypnosis, meditation and relaxation techniques may be useful as alternatives to just taking pills.
When should I consult my doctor?
You should consult your doctor if your insomnia lasts more than 2 or 3 weeks and if self treatment brings no results. Your doctor should be consulted sooner if you know that you are suffering from some other medical or emotional problem.
What will the doctor do?
After discussing your medical history, your doctor will carry out any necessary examinations or tests to rule out underlying causes. If one is found, it will be treated. If not, sleeping pills may be prescribed for a short time to restore the sleep cycle.
What can I do myself?
Try to establish a regular night-time routine that promotes sleep. Specific measures you can try are as follows:
Take vigorous exercise 3 or 4 times in a week.
Do not try too hard to get to sleep. Have a relaxing bath and then stay up until you feel sleepy. If you still do not feel sleepy when you are in bed, get up and read, watch television, or relax some other way before trying to sleep again.
Avoid daytime naps. The exception is that many people tend to sleep better at night if they have a daytime nap.
Avoid heavy meals, excessive alcohol and drinks containing caffeine before going to bed. A light snack or glass of warm milk may help.
Try to go to bed at about the same time every night, unless you are not tired. Set the alarm for the same time every morning, even if you do not have to get up, an regardless of the amount of sleep you have had.
Make sure your bed –room is at comfortable temperature, with adequate ventilation and minimal light and noise.
Is Insomnia Serious?
Insomnia can be distressing for the sufferer and may interfere with the running of their life, but in itself if it is not dangerous. However, it could be a symptom of an underlying disease which, could be serious if left untreated.
Alternative Treatments of Insomnia
Sleeplessness caused by worry or stress can be alleviated by drinking a bedtime infusion of lavender, lime blossom, lemon balm or chamomile.
Hypnotherapy practitioners can help by teaching methods of relaxation. Also, analysis while under hypnosis may help to identify the cause of the insomnia.
Breathing exercises, yoga, and massage can all reduce tension, help clear the mind, and make a good night’s sleep possible.
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