Insomnia Causes, Effects, and Remedies
Simple Home Treatments for Relief of Debilitating Sleeplessness
Oct 10, 2009
Simply put, insomnia is trouble falling or staying asleep. This leaves a person feeling tired upon awakening, which in turn affects daily performance due to low energy and an irritable mood. The amount of sleep an individual needs depends on the person, but most adults need seven to eight hours.
Insomnia is one of the most common medical complaints. According to the Mayo Clinic, “More than one-third of adults have insomnia at some time, while 10 to 15 percent report long-term (chronic) insomnia.” In addition, women are more often the victims of sleeplessness than men. The U.S. Department of Health and Human Services writes, “Women are twice as likely to suffer from insomnia than men.”
Symptoms
There are symptoms that indicate that a person suffers from insomnia. Difficulty falling asleep at night or frequently awakening are the most obvious, but waking too early or not feeling refreshed can also be signs. Sleepiness or fatigue during the daytime often indicate a poor night's sleep, leading to difficulty staying focused or completing projects.
There can be more serious complications as well, such as frequent accidents or errors which can be dangerous. Medically, insomnia can cause serious health problems, such as debilitating tension headaches. Of greater concern is the association between frequent lack of sleep and gastrointestinal ailments. Recurrent heartburn and indigestion may seem like minor nuisances, but irritable bowel syndrome is a complicated lower intestinal tract disorder that can lead to serious health issues.
Tips for Combating Insomnia
Fortunately, there are some simple steps one can take to combat insomnia. With a few simple changes in habits, an insomniac can restore much needed rest and feel refreshed, more productive, and in a more positive mood.
- Sufferers of insomnia should be consistent in their bedtime and get up at the same time every day. This helps condition the body to a regular sleep pattern. Also, don't consume large amounts of food or beverages too close to retiring for the evening. Food digestion can disrupt sleep patterns, and copious liquids can lead to frequent urination during the night.
- Caffeine, nicotine, and alcohol should be avoided at night. They can act as stimulants and can disrupt sleep patterns.
- Regular exercise, especially aerobic activities, can help a person fall asleep quicker, which leads to a more rejuvenating sleep. Don't exercise right before bedtime, however, as the increase in adrenaline released into the body can make sleeping more difficult. Conversely, napping during the daytime can rob hours from nighttime sleep, so naps are best avoided.
- Create an ideal environment for sleep by adjusting the temperature, noise level and lighting. Use ear plugs and eye covers if necessary, and employing a fan or noise generator can help create optimal sleeping conditions. Not to be discounted, choosing a comfortable mattress and pillow can make all the difference.
- Start a calming routine before bedtime such as taking a warm bath or shower, reading, or even drinking that proverbial glass of warm milk.
Always keep in mind that sleeping pills should never be taken without first consulting your doctor. By utilizing these guidelines for eliminating sleeplessness, insomnia can be controlled and even eliminated for a healthier, happier life.
Sources:'
U.S, Dept. of Health and Human Services (2006), Office on Women's Health, Insomnia, Retrieved Oct. 9, 2009, from < http://www.womenshealth.gov/faq/Insomnia.cfm#a>
Mayo Clinic (2009), Insomnia, Retrieved Oct. 9, 2009, from <http://www.mayoclinic.com/health/insomnia/DS00187>
Reader's Digest, Practical Problem Solver (New York: The Reader's Digest Association, 1991), p. 116
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