An estimated 30%-50% of the general population are affected by insomnia(difficulty in sleeping), and 10% have chronic insomnia. People today are sleeping on average 20% less than they did 100 years ago. Women are between 1.5 and 2 times more likely to suffer from insomnia than men. 90% of people suffering from depression experience insomnia. People who suffer from sleep deprivation are 27% more likely to become overweight/obese which in turn causes a number of other disorders.
What is Insomnia? Insomnia is a symptom of any of several sleep disorders, characterized by persistent difficulty falling asleep or staying asleep despite the opportunity. What kind of a disease is insomnia? Insomnia is NOT a disease. It is a symptom, which means that it is clue to other underlying diseases or causes. Insomnia without any underlying cause (which can only be detected by a trained physician) is called as primary insomnia or sleep disorder. What can cause insomnia? Insomnia can be causes by a number of issues. From drugs, medicines to stress, illness and mental issues can cause insomnia. But a significant number of people with stress and wellness related issues are also affected with sleep problems. What are the types of insomnia? Although there are several different degrees of insomnia, three types of insomnia have been clearly identified: transient, acute, and chronic. 1. Transient insomnia lasts from days to weeks. 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. 2. Acute insomnia is the inability to consistently sleep well for a period of between three weeks to six months. 3. Chronic insomnia lasts for years at a time. It can be caused by another disorder, or it can be a primary disorder. Its effects can vary according to its causes. They might include sleepiness, muscular fatigue, hallucinations, and/or mental fatigue; but people with chronic insomnia often show increased alertness. Some people that live with this disorder see things as though they were happening in slow motion
What are the patterns of insomnia? 1. Onset insomnia - difficulty falling asleep at the beginning of the night, often associated with anxiety disorders. 2. Middle-of-the-Night Insomnia - Insomnia characterized by difficulty returning to sleep after awakening in the middle of the night or waking too early in the morning. Also referred to as nocturnal awakenings. Encompasses middle and terminal insomnia. 3. Middle insomnia - waking during the middle of the night, difficulty maintaining sleep. Often associated with pain disorders or medical illness. 4. Terminal (or late) insomnia - early morning waking. Often a characteristic of clinical depression. What can I do to sleep better?
One should try to keep a regular sleep schedule seven days a week by going to sleep and waking up at the same time every night/morning. – The body’s circadian rhythm that runs the sleep/wake schedule is sensitive to time changes; an erratic schedule can interfere with it. Avoiding napping – For people having trouble sleeping at night, giving the body rest during the day may hinder sleep later. Any naps should be kept to no more than 30-45 minutes to avoid entering deeper stages of sleep. An environment conducive to sleeping is important. – A good sleep environment is quiet, cool and dark, and has a comfortable bed and pillows. Staying away from stimulants late in the day – Caffeine’s half-life varies with the individual and various metabolic factors, but caffeine can affect your ability to sleep for up to 12 hours or more. Nicotine will linger for about six hours in the body. Dinner should be eaten at least two hours before bedtime - The body raises its core temperature to digest food, making it difficult to sleep well as sleep is accompanied by a drop in core body temperature. No alcohol near bedtime – Alcohol can reduce sleep latency. However, it severely fragments sleep as it metabolizes. It takes an hour or more to metabolize each shot (1 oz) of liquor or single beer or glass of wine. Regular exercise – Not only is exercise good for reducing stress, it facilitates better sleep so long as it is completed a few hours before bedtime, giving the body time to cool down again. Keeping a journal or note pad next to the bed – For people who can’t "shut the brain off" and are afraid of forgetting something important, writing it all down can help. A plan for the following day can, for example, be written early in the evening and be available bedside for jotting down thoughts just before sleep. A relaxing routine before bedtime – Being engaged and excited, for example by the news or an action film on television, in the last hour before bedtime will often make it difficult to get to sleep. Reading, or a warm bath, is often relaxing. |