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Insomnia is a common sleep disturbance which affects millions of people around the world. Insomnia can occur as an inability to fall asleep or stay asleep. It is the single most common sleep disorder nationwide. Fortunately, most cases of insomnia are self-limiting, and can be treated easily.
THE BENEFITS OF SLEEP
The benefits of sleep are endless. A good night's sleep helps your immune system stay strong, allowing it to fight off germs and bacteria. Sleep also helps to repair the body, reduce stress and slow the nervous system. Lack of sleep leaves your body more vulnerable to colds and flu, injuries and stress.
The human body operates on a cycled called "Circadian Rhythms." The complete cycle measures 24-hours and is influenced by darkness and light. When the sun goes down, your internal body clock begins to stimulate your Pineal gland. The Pineal gland then begins to produce a natural chemical called melatonin. Likewise, as the sun rises, your body instinctively stops producing melatonin.
How much sleep you require depends on your individual sleep cycle. Some adults need the recommended 8 hours of sleep a night, while others have shorter sleep cycles and require significantly less sleep to function adequately. By monitoring your own sleep patterns and when you function best, you can find out your own body's requirement for sleep.
SYMPTOMS OF INSOMNIA
Restlessness while trying to sleep.
Periods of sleeplessness, alternating with periods of excessive sleep.
Early waking and inability to resume sleeping.
Tossing and turning while trying to "get comfortable."
CAUSES
There are many factors that can contribute to insomnia, including:
High levels of stress or worry.
Depression.
Overactive thyroid gland.
Anxiety.
Erratic schedule.
High doses of caffeine.
Consumption of decongestants, diet pills or cortisone drugs.
Daytime napping.
Jet lag.
Lack of physical exercise.
Minor health problems.
Most acute cases of insomnia can be treated with common sense approaches. CAFFEINE INTAKE should be cut back, especially in the evening hours. Make sure you know where caffeine comes from. Common sources of caffeine include sodas, chocolates, coffees, teas, sports drinks and some medications, including certain brands of aspirin.
ALLOW at least four hours between the time you eat and the time you go to bed. This will allow your body enough time to digest heavy foods.
LIMIT your usage of stimulants. Nicotine and alcohol can cause fractured sleep cycles.
ALTERNATIVE APPROACHES
In recent years, much progress has been made in treating insomnia and its causes.
REPLENISH MELATONIN. Since your body needs this natural chemical to feel sleepy, try consuming products that contain melatonin. Melatonin can be found in oats, rice, ginger, tomatoes, bananas, barley and sweet corn. You can also eat foods that help to stimulate the production of melatonin in your body. Such foods include soy nuts, cottage cheese, chicken, pumpkin, turkey and seaweed. (This is not medically proven to be helpful.)
EXERCISING even three days a week has proven itself as an effective treatment against insomnia. Movement and activity will create "healthy fatigue," allowing you to doze off faster and sleep deeper. (Note: Never exercise within two hours of sleep time. Too much stimulation can have the opposite effect.)
STOP THINKING! Learn to turn off your mind when you turn off the light switch. Try letting go of all the thoughts in your head and concentrate on relaxing instead.
TRY MEDITATION or prayer at bedtime. This is another simple approach to "clearing your head."
NEVER read or do work in the bedroom, especially you suffer from chronic insomnia. Create a comfortable sleep setting and leave the work for the office.
USE ear plugs, shades or noise reducers to aid you in cutting out sleep inhibiting sounds and sights.
TRY a warm bath an hour before bedtime. Anything that helps your muscles relax and your mind rest will be beneficial.
VITAMINS and minerals like B6, niacin, magnesium, calcium and antioxidants may help to regulate sleep patterns.
HERBS have shown promise in treating insomnia. Valerian root, Skullcap, Passionflower and California poppy are all recommended for minor sleep trouble and can be found in most health food stores. Also, teas which contain the herb, chamomile, help to soothe and calm the body. (This is not medically proven. Always consult with your doctor before using herbal preparations.)
MASSAGES help to relax irritated, sore muscles. Back, shoulder, head and neck massages are recommended.
IF ALL ELSE FAILS
If you still can't sleep, most doctors recommend getting back up out of bed and doing something until you do feel sleepy. Moving to a couch to read or watch TV will help take your mind off your sleep troubles. A warm glass of milk is an age old treatment for insomnia still practiced by many, as well.
WHEN TO SEE THE DOCTOR
While insomnia can most often be treated safely at home, it's important to recognize serious sleep disorders. If you suffer from any of the following symptoms, you may want to consider a check-up from your family doctor:
Sleeplessness is interfering with daily lifestyle.
Intense pain makes sleep impossible or difficult.
Depression is at the root of your sleeplessness.
Prolonged heartburn prevents you from sleeping.
Anxiety levels are intense.
You feel prescription medications are contributing to your sleep disorder.
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