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WHAT IS INSOMNIA?
Insomnia/sleeplessness is the perception or complaint of inadequate or poor-quality sleep because of one or more of the following:
- difficulty falling asleep
- waking up frequently during the night with difficulty returning to sleep
- waking up too early in the morning
- unrefreshing sleep
Insomnia is not defined by the number of hours of sleep a person gets or how long it takes to fall asleep. Individuals vary normally in their need for, and their satisfaction with, sleep. Insomnia may cause problems during the day, such as tiredness, a lack of energy, difficulty concentrating, and irritability. Insomnia can be classified as transient (short term), intermittent (on and off), and chronic (constant). Insomnia lasting from a single night to a few weeks is referred to as transient. If episodes of transient insomnia occur from time to time, the insomnia is said to be intermittent. Insomnia is considered to be chronic if it occurs on most nights and lasts a month or more.
WHAT CAUSES IT?
Certain conditions seem to make individuals more likely to experience insomnia.
Examples of these conditions include:
- advanced age (insomnia occurs more frequently in those over age 60)
- female gender
- a history of depression
If other conditions (such as stress, anxiety, a medical problem, or the use of certain medications) occur along with the above conditions, insomnia is more likely. There are many causes of insomnia. Transient and intermittent insomnia generally occur in people who are temporarily experiencing one or more of the following:
- environmental noise
- extreme temperatures
- change in the surrounding environment
- sleep/wake schedule problems such as those due to jet lag
- medication side effects
Chronic insomnia is more complex and often results from a combination of factors, including underlying physical or mental disorders. One of the most common causes of chronic insomnia is depression. Other underlying causes include arthritis, kidney disease, heart failure, asthma, sleep apnea, narcolepsy, restless legs syndrome, Parkinson’s disease, and hyperthyroidism. However, chronic insomnia may also be due to behavioral factors, including the misuse of caffeine, alcohol, or other substances; disrupted sleep/wake cycles as may occur with shift work or other nighttime activity schedules; and chronic stress.
In addition, the following behaviors have been shown to perpetuate insomnia in some people:
- expecting to have difficulty sleeping and worrying about it
- ingesting excessive amounts of caffeine
- drinking alcohol before bedtime
- smoking cigarettes before bedtime
- excessive napping in the afternoon or evening
- irregular or continually disrupted sleep/wake schedules
These behaviors may prolong existing insomnia, and they can also be responsible for causing the sleeping problem in the first place. Stopping these behaviors may eliminate the insomnia altogether.
WHO GETS INSOMNIA?
Insomnia is found in males and females of all age groups, although it seems to be more common in females (especially after menopause) and in the elderly. The ability to sleep, rather than the need for sleep, appears to decrease with advancing age.
HOW IS IT TREATED?
Transient and intermittent insomnia may not require treatment since episodes last only a few days at a time. For example, if insomnia is due to a temporary change in the sleep/wake schedule, as with jet lag, the person’s biological clock will often get back to normal on its own. However, for some people who experience daytime sleepiness and impaired performance as a result of transient insomnia, the use of shortacting sleeping pills may improve sleep and next-day alertness. As with all drugs, there are potential side effects. The use of over-the counter sleep medicines is not usually recommended for the treatment of insomnia. That’s the reason natural herbal remedies and simple lifestyle changes are recommended as the most effective and safe treatments for insomnia.
Natural herbs and foods that can facilitate a good nights sleep:
- Bottle gourd: The mixture of bottle gourd juice and sesame oil acts as an effective medicine for insomnia. It should be massaged over the scalp every night.
- Lettuce: Lettuce is very beneficial for the insomniac and it contains a sleep inducing substance called “lectucarium”. Lettuce juice has been liked in effect to have a sedative action on the mind. The juice mixed with oil of roses, applied on the forehead and temples induces sleep.
- Curd: The patient should take plenty of curd and massage it on the head and also add liberal quantities to the diet.
- Milk&Honey: Honey is one of the most beneficial foods in the treatment of insomnia. It has hypnotic action in bringing sound sleep. It should be taken with a glass of warm milk, before going to bed. Milk acts as a tonic and a tranquiliser.
- Lavender&Chamomile aromatherapy oils: Mixtures of these oils when used as a candle or as an inhalant in the room of an insomniac also induce sleep. These oils have the ability of bringing calmness to your thoughts which are very frequently racing in all directions when you can’t fall asleep.
What to avoid:
- Do not take sleeping pills. They have pain relievers, bromides, antihistamines, and/or scopolamine. These are ineffective and produce unpleasant side effects.
- Other foods which keep people awake include fatty foods, sugar, white flour, salt, monosodium glutamate (MSG), chemical preservatives, additives, and allergenic foods.
- Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
What habits promote a good night’s sleep?
Good sleep habits can help you get a good night’s sleep. For example:
- Regularity in your habits is important. This is vital to good sleep. Always go to bed at the same time, and get up at a definite time. The body has normal rhythmic cycles. People with regular habits have faster reaction time and are happier than those with irregular sleeping times. Getting up each morning at the right time will help you go to sleep at the right time each night. Sleeping in, on weekends, disrupts the biological clock.
- Try not to take naps during the day because naps may make you less sleepy at night.
- Get regular exercise. Try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for 3 hours before the time you go to sleep.
- Don’t eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
- Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or an air conditioner to cover up the sounds.
- Follow a routine to help relax and wind down before sleep, such as reading a book.
- Avoid using your bed for anything other than sleep.
- If you have trouble lying awake worrying about things, try making a to-do list before you go to bed. This will help you to “let go” of those worries overnight. If you cannot sleep, you can just lay there, relax, and rest. This is nearly as good as sleep.
- Or you can get up and do something quietly and calmly for a short time—and then go back to bed and to sleep. One excellent method is to go outside and breath the fresh air, look up at the stars, breath some more fresh air—and then go back to bed and to sleep.
- If you want a restful night’s sleep, make sure a little current of air is passing through your room, even in the winter. But you cannot sleep well when it is stuffy.
- Take a hot bath or a hot shower an hour or two before bedtime.
- Make sure you have a good mattress to sleep on.
Keep your thoughts heavenward, and you will find it much easier to go to sleep at night.
Trust in God. He promises to give His beloved rest.
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