Facts about Insomnia: Information To Help You Rest

Sources of information and advice about insomnia are seemingly everywhere: magazines, websites, and TV health shows. Some of the information is valid, but individual cases are characterized by particular elements that are a vital part of the general picture and must be considered. Following are some of the most important facts about insomnia that may help you improve night sleep.

First and foremost, if you've been prescribed sleeping pills, do not take them for more than three weeks. Such drugs are only a temporary solution for the problem; they treat only the symptom of sleeplessness through a chemical reaction. The root cause of the problem needs to be addressed in order to make a lasting change. Sleeping pills are highly addictive and in some cases will worsen insomnia.

Certain chemicals in the body are responsible for good or bad sleep. Normally, a human growth hormone is secreted during the night that ensures high quality sleep. As we age, there is a decrease in the levels of this particular hormone; thus insomnia cases are more frequent with elderly people. Chronic insomnia has also been associated with low levels of melatonin, a hormone secreted by the pineal gland. Various stress hormones may also play a significant role in sleep patterns, although there are all sorts of contradictory studies on how sleep is influenced by excessive secretion of these hormones.

Sleep is absolutely necessary for the recovery of the organs and the proper functioning of the body. Medical research about insomnia proves that sleeping disorders prevent the proper function of the immune system. Without enough sleep, fatigue and a compromised ability to fight diseases are the results. People who suffer from chronic insomnia are more prone to infections than those who have a normal sleep-wake cycle. The existent facts about sleeping disorders prove that there is a connection between high stress levels and immune system dysfunctions. Solving one problem would definitely imply improvement of the other.

There are certain foods and beverages that may cause insomnia. Those containing caffeine are the first ones to blame for sleepless nights. Facts about insomnia indicate that many people who develop sleeping disorders overuse products that contain caffeine: tea, coffee, soda or energy drinks. Furthermore, the combination of such beverages with alcohol is even more detrimental to the system, inducing a state of hyper-agitation and anxiety that is incompatible with tranquil sleep. In order to improve your night's sleep, it is of vital importance to actually identify and eliminate the behavioral patterns that are triggering the difficulties.

About the Author

Get honest and useful information about the causes and treatments for insomnia by visiting www.insomniaputtorest.com

Sleeping Problems and Mental Health

People who are suffering from depression or anxiety often have trouble sleeping. Indeed, one of the first signs of depression is insomnia, although lack of sleep by itself is not thought to cause depression.



Regardless of the cause, sleeping problems of any kind are not pleasant and can significantly lower quality of life whether or not depression is present. Some of the more common types of sleep problems include insomnia, sleep apnoea and snoring.

Insomnia

Insomnia is a condition whereby a person has difficulty in getting to sleep, or has no problem in getting to sleep but awakens often during the night, or who wakes up too early in the morning. Another type of insomnia is sleep state misperception where a person has managed to sleep during the night but believes that they didn't.

It's important to note that not everyone requires the same amount of sleep but a standard 8 hours a night give or take an hour or so, is probably the ideal for most people to feel alert and energetic throughout the day.

There are different types of insomnia too. Sleeplessness that occurs for only a few nights is known as transient insomnia, or if it goes on for a couple of weeks, short term insomnia, or when it persists for over a month with difficulties experienced most nights it is classed as chronic insomnia. Some factors which could influence an individual's ability to get a good night's sleep include:

- Too much caffeine during the day - Some types of medication - Anxiety, stress and worry - Depression - Physical pain - Noise - Changes in temperature - Jet lag - Underlying physical or mental illness - Too much alcohol before bed

Obviously, any treatment for insomnia will ultimately depend upon its underlying cause. For example, if the insomnia is caused by medication, the problems may cease if the medication is stopped or changed. Similarly, dealing with any underlying anxiety, stress or worry may resolve the problem. Sometimes it's not possible to identify the cause of insomnia and in some severe cases sleeping pills on a temporary basis may help, however, these should only be taken under medical supervision as there are potential side effects and contraindications to be considered.

Sleep Apnoea

Sleep apnoea can be a potentially serious sleeping disorder which is characterised by short periods during the night where breathing stops. Symptoms associated with sleep apnoea include loud snoring, morning headaches, night sweats, insomnia, jerking or twitching during the night, waking up gasping for breath and getting up to go to the toilet frequently during the night. These symptoms can vary from mild to severe.

Sleep apnoea is caused by some sort of obstruction in the airways, the throat or nasal passages which could be a blocked nose and too much tissue being present, the tongue slipping back into the throat, enlarged tonsils, or even the angle of the jaw. One of the most significant factors though is being overweight.

If you suspect that you or your partner suffers from sleep apnoea it's important to speak to a doctor for a proper diagnosis and advice. If the problem is mild then it might just be a case of losing weight, sleeping on your side, and not drinking alcohol in the evening, however, if it is severe then there are other options available including the wearing of a special mask. People who suffer from sleep apnoea have a shortage of oxygen reaching the brain and may also have an increased risk of strokes and heart disease as well as other health problems.

Snoring

Snoring is extremely common and is caused by vibration of the palate and the uvula whilst breathing during sleep. If the snoring is regular, rhythmic and not very loud and you wake up feeling alert and refreshed, then there is probably very little to worry about other than possibly disturbing others who are trying to get to sleep.

If on the other hand the snoring is loud, accompanied by snorts and gasps and periods of interrupted breathing, then you should speak to your doctor as it would indicate sleep apnoea.

Ways to improve sleep

- Talking therapies can be useful in highlighting ways to cope with any anxiety and/or depression, which in turn will improve sleep

- Learn some relaxation and breathing techniques, take up yoga or meditation, These may help you to relax and unwind and make falling asleep and staying asleep much easier

- Increasing the amount of physical exercise not only improves health in general it helps the blood flow to the brain, relieves stress and anxiety, makes you feel good, and facilitates a better night's sleep

- Avoid the temptation to lie in bed watching television and if you do awake during the night and can't get back to sleep, try getting up for a while

- Avoid drinking too much tea and coffee in the evening or drinking alcohol just before going to bed

- Remove any computers or television sets from the bedroom and make your bed a place that is only used for sleeping and for sex

About the Author

Depression and anxiety are serious mental health conditions that can strike anyone at anytime. For more information about depression and selp help come and visit http://www.fightingdepression.co.uk

The Dreaded Insomnia

Insomnia

Insomnia is a condition in which you have trouble falling or staying asleep.

While insomnia can be a sign of a physical disorder for most people it is an effect of bad habits, stress, tension and anxiety.

Insomnia also can limit the energy you have to spend with friends or family. Insomnia can be mild to severe depending on how often it occurs and for how long. Insomnia that lasts for less time is known as short-term or acute insomnia. Insomniacs have been known to complain about being unable to close their eyes or "rest their mind" for more than a few minutes at a time. This is where Hypnotherapy and Self-Hypnosis can really help the insomniac as it allows you to quiet your mind and relax your body. An anxious mind suddenly relaxed is a great feeling and allows for increased quality sleep.

Insomnia can be caused by problems like fear, stress, anxiety, emotional or mental tension, work problems, financial stress, unsatisfactory sex life, mental disorders such as clinical depression, schizophrenia, bipolar disorder, general anxiety disorder. Also disturbances of the circadian rhythm brought about by jet lag or perhaps shift work can cause an inability to sleep at some times of the day and excessive sleepiness at other times of the day. Caffeine, tobacco, alcohol, and large meals eaten just before bedtime can also cause insomnia.

Long-term insomnia can cause you to feel depressed or irritable, have trouble paying attention, learning, remembering; and not do your best at school or at work.. Better sleep habits and lifestyle changes often help relieve insomnia.

Here are some suggestions to immediately help you with your insomnia.

Avoid Alcohol and Caffeine 3 hours before bed. Go to bed at roughly the same time every night, and get up at the same time. This creates a powerful habit pattern in your subconscious. If you can't fall asleep after 20 minutes get up and only go back to bed when you are tired. Use the bed for sleep and love-making only! Reading and watching telly can stimulate your mind and keep you awake. Practise self-hypnosis to help you relax and drift off into sleep. Listen to a relaxing Hypnosis tape as you gently fall asleep.

Follow these tips and soon you will be sleeping like a baby once again!

Mark Boardman

http://www.happyandwell.com

About the Author

Mark Boardman BSc dip.hyp is an experienced Hypnotherapist and highly qualified EFT and TAT practitioner.

http://www.happyandwell.com

A Peek at the Damage Insomnia Causes

Insomnia affects a large percentage of the population throughout the world. It leads to a number of health problems as well as psychological problems. Lack of adequate sleep often results in weight gain, stress, slurred speech, impaired thinking, depression and many other health issues. This article deals with the various types of Insomnia causes along with how they affect the general population.

One of the types of insomnia is sleep state misconception. In this type of problem, people who doze adequately feel that they do not have enough. Another type of this problem is psycho physiological insomnia. This type of insomnia encourages one to lie on the bed for a long time but find it difficult to fall asleep. This problem happens when the person is too distressed psychologically. He is unable to overcome his stress inducing issues and thinks about it to such an extent that he fails to get enough rest.

Yet another type of insomnia is obstructive sleep apnea in which the airway collapses while the patient is sound asleep. This causes people to wake up early in the morning and find it difficult to fall asleep again. It also leads to daytime sleepiness. Some people suffer from insomnia on staying in places that are at high altitude. The lack of adequate oxygen can aggravate the issue. Pilots and flight crews often suffer from this issue. A new and stressful situation like a new job or exams may lead to temporary sleeplessness. Once the person gets used to the new environment, he is usually able to sleep properly again. Then there is certain medication that could lead to this problem as an undesirable side effect. Therefore, you must consult your doctor before purchasing any over the counter medicines with stimulants. People who need alcohol to fall asleep may suffer from insomnia when they do not take it. Certain toxins can cause wakefulness too.

Children may also suffer from restlessness if parents do not enforce a fixed bedtime schedule for them. Other insomnia causes among children are food allergies and lack of the usual cues like a song, story or pacifier to enable them to fall asleep. Disruption in sleeping and waking cycle like in a jet lag could lead to transient insomnia. People who work alternate shifts may also suffer from this condition due to fluctuations in sleep wake schedule. Some people are able to fall asleep after midnight, usually after 2 AM. Thus, they miss the daily 8 hours of sleep and feel tired. Leg cramps while sleeping troubles a number of people who wake up due to the pain in leg and are unable to fall asleep again.

About the Author

We provide information on the facts about insomnia along with information on sleep deprivation effects and other sleeping disorders. by D. Karlson