Dealing With Insomnia
Approximately 60 million Americans suffer from insomnia each year. Some people have worse forms than others, and some have very extreme insomnia and some only suffer a mild, occasional insomnia. Insomnia can be grouped into primary and secondary, or comorbid insomnia. Primary insomnia is sleeplessness that cannot be attributed to a medical, psychiatric, or environmental cause (such as drug abuse or medications). It is characterized by the following:
- A 1-month or longer history of at least one of the following:
- difficulty initiating or maintaining sleep
- nonrestorative sleep.
- Sleep disturbance (or associated daytime fatigue) causing significant distress or impairment in social, occupational, or other important areas of functioning.
- Disorders characterized by impairment of the ability to start or keep up sleep. This may occur as a primary disorder or in association with another medical or psychiatric condition.
- Usually someone that has other health problems
More than 8 out of 10 people who have insomnia are believed to have secondary insomnia.
Insomnia can, be classified as transient, acute, or chronic.
- Transient insomnia lasts for less than a week. It can, be caused by another disorder, by changes in the sleep environment, by the timing of sleep, severe depression, or by stress. Its consequences – sleepiness and impaired psychomotor performance – are similar to those of sleep deprivation.
- Acute insomnia is the inability to consistently sleep well for less than a month. Insomnia is present when there is difficulty initiating or maintaining sleep or when the sleep that is, obtained is non-refreshing or of poor quality. These problems occur despite adequate opportunity and circumstances for sleep and they must result in problems with daytime function.
- Chronic insomnia lasts for longer than a month. It can be caused by another disorder, or it can be a primary disorder. People with high levels of stress hormones or shifts in the levels of cytokines are more likely to have chronic insomnia.Its effects can vary according to its causes. They might include muscular fatigue, hallucinations, and/or mental fatigue. Some people who live with this disorder see things as if they are happening in slow motion, wherein moving objects seem to blend together. Chronic insomnia can cause double vision.
In general, keeping your bedroom temperature moderate (not too cold or hot), making sure it is dark (close the windows and blinds), and trying to cut anxiety and relieve stress before bedtime are effective ways to get a good night’s sleep.
It may help to read a relaxing book before bedtime, practice light Yoga, stretching, or meditation before bedtime, or drinking non-caffeinated tea such as chamomile tea.
Some people find that listening to relaxing music, can help lure them to sleep, while others find that a completely quiet room—you can even try ear plugs —can help them sleep.
Avoid substances such as:
- Caffeine, tobacco, and other stimulants taken too close to bedtime (effects of caffeine can take as long as 8 hours to wear off).
- Certain over-the-counter and prescription medicines that can disrupt sleep (such as, some cold and allergy medicines).
- Alcohol. An alcoholic drink before bedtime may make it easier for you to fall asleep. But alcohol triggers sleep that tends to, be lighter than normal and makes it more likely that you will wake up during the night reducing stress is a big help for insomnia.
Good and Bad Bedtime Habits
Follow a routine that helps you wind down and relax before bed, such as reading a book, or listening to soothing music. Try to exercise, eat regular meals, and avoid drinking a lot shortly before bedtime. Make your bedroom sleep-friendly. Avoid bright lighting and reduce possible sleep distractions, such as a TV, computer, or pet(s). Try to stay on a sleep schedule; going to sleep around the same time each night and waking up around the same time each morning, even on weekends. If possible, avoid night shifts or alternating schedules at work and other causes of irregular sleep schedules. And if you have suffered from insomnia for a long time you should defiantly speak with your family physician about how severe your insomnia is. There are lots of over the counter remedies then there are tea’s relaxation music it is just what works best for you. I have suffered from insomnia for almost 3 years now sometimes it’s worse than others I have went days with only one or two hours of sleep each day if I was lucky enough to sleep that much, then have a night of crashing. It is very tiring and frustrating when you cannot sleep. Your body is tired and is craving rest and your mind is racing and you are wide awake. Sometimes, I can play a movie and get really relaxed watching the movie (not that it’s a bad movie). My mind just calms down and I am concentrating on the movie and my mind and body are so relaxed, then I fall asleep. Sometimes, soft music or I love listening to the sound of rain at night. It is so relaxing. I hope you can find some sort of help dealing with insomnia. It’s not healthy for your body and mind.
Sources for this article may include, but are not limited to: Wikipedia