Michele Maroldo

WHAT IS INSOMNIA?:
The following definitions all apply to the meaning of insomnia: A prolonged and abnormal inability to obtain adequate sleep, chronic inability to fall asleep or remain asleep for a satisfactory length of time, awaking during the night with an inability to fall back asleep, waking too early in the morning.

WHAT CAUSES INSOMNIA?:
There are many factors that can contribute to insomnia, these can include any one or combination of the following:

Stress, alcohol, caffeine, nicotine, eating late at night, stimulant drugs, medication containing stimulants, sleep apnea (abnormal breathing while asleep), asthma, chronic pain, indigestion, frequent urination, environmental noise, anxiety, depression.

HOW MUCH SLEEP DO I NEED?:
Most adults require 7 to 8 hours of sleep a night. While that remains consistent through adulthood, as we enter our elder years our bodies go through sleep cycle changes and may require less hours of sleep per night with an added nap during the day. If you are constantly tired during the day after having had a full night’s sleep, chances are you need to increase the amount of time you spend sleeping. However, one should be careful not to dwell on expectations of “I must get 8 hours of sleep tonight.” Thinking in such a way could exasperate the effect of insomnia.

STEPS YOU CAN TAKE TO COMBAT INSOMNIA:
Benefits of Exercise - Aerobic exercise combined with weight training performed in the morning or early afternoon has been proven to increase deeper stages of sleep. Research also indicates that people who exercise regularly during these times fall asleep faster than those who do not exercise. Exercise causes a rise in body temperature and a subsequent fall in body temperature approximately five to six hours later which can aid to a good night’s sleep. Exercise also works by relieving stress and tension, helps dissolve lactic acid built up in the blood, eases tension, stimulates the brain and major organs, activates endorphins which gives you a sense of well-being, and energizes the nervous system. Exercise is classified as a physical stressor to the body, the brain equalizes this by allowing deeper sleep to repair, refresh, and renew the body.

Avoid Caffeine and Alcohol - Caffeine is a stimulant and can cause the body to stay awake or have trouble falling asleep and staying asleep. Coffee, tea, cola, and chocolate all contain caffeine. Some individuals are highly sensitive to caffeine and have trouble falling asleep after having caffeine ten to twelve hours earlier. Alcohol, while thought to have sedative effects, can make you sleepy initially but can cause you to wake several times during the night.

Avoid Overeating and Drinking - A heavy meal of any kind too close to bedtime can cause difficulties in digestion and the condition of heartburn is worsened when the body is lying down. Drinking too much liquids will cause the body to awaken due to frequent urination.

Eat a Small Snack - While eating too much can cause insomnia eating too little can also prevent sleeping by having an empty stomach. The amino acid Tryptophan produces serotonin in the brain, this chemical helps you to relax. Tryptophan can be found in turkey, milk, and peanuts. Try incorporating these foods into a light snack ½ to 1 hour before bedtime to allow the effects to take place.

Avoid Napping - Napping during the day can interfere with your internal “clock” and make it difficult to get to or stay asleep.

Relax - Try to schedule quiet time or a period to relax and unwind before going to bed. This will signal to your body that it is time for sleep and help you to clear your mind.

Try Bedtime Rituals - A snack, a warm bath, a hot shower, listening to relaxing music or sound effects. These can all be done in a ritualistic way each night to teach your body how to unwind. It’s also important to perform these functions as well as your established bedtime at the same time each night.

Light and Dark - Exposing yourself to sunlight soon after wakening will set your body’s biological clock. Likewise, your room should be dark enough at night to allow your body adequate sleep conditions.

A Better Bedroom - Make sure your bedroom is comfortable and conducive to sound sleep. That means a bed with enough room in it, comfortable sheets, pillows, and blankets, curtains or shades for keeping out light, and little to no noise.

Get Out of Bed - If you awaken during the night and cannot fall back asleep, get out of bed and go into another room to find a way to relax and become tired again. Lying awake in bed can cause stress by worrying about falling asleep.

HELP WHEN NEEDED:
Insomnia is not only frustrating but can cause various health issues such as depression, tiredness, irritability, and an inability to focus. If you tried applying these or any other suggestions and your insomnia still persists talk to your doctor, there may be some underlying cause for your condition. Once properly diagnosed, insomnia may be successfully treated or controlled by doctors who specialize in the field of insomnia and other sleep disorders.

This entry was posted on Tuesday, December 26th, 2006 at 12:53 pm and is filed under health and wellness. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.