Sleep is as essential to us as food, air and water. Sometime in your life you may have difficulty sleeping - many people do. Anyone can suffer from insomnia, although sleeping problems are more common among women (especially menopausal), the ill, the elderly, smokers, and alcoholics. Sleep problems are, however, surprisingly common among young people. While it is not an illness and is in no way life-threatening, insomnia can be very distressing, frustrating, exhausting, depressing and at worst it can make you feel like you're going crazy.
There are two broad categories:
Within these broad categories insomnia usually takes one or more of the following forms:
If you ...
... then you are probably suffering from insomnia.
Insomnia is a condition that is caused by something else! Sometimes it won't be immediately obvious what the causes are in your own case, but the following list might give clues:
Some causes of insomnia can't be easily dealt with but most can.
You need a comfortable bed and a room that's quiet, warm and dark enough. Unfortunately this is not always be possible. You might have noisy neighbours, a cold north-facing room, a partner who snores, furniture you have to make do with
If you are having difficulty sleeping and are serious about solving the problem you will have to change some aspects of your lifestyle. For a start you will need to cut out or cut down on all stimulants. These include: coffee and tea, alcohol, nicotine, cola drinks, food additives, 'junk food', slimming pills or appetite suppressants.
Research suggests that people with sleeping difficulties tend to be more worried, depressed, unhappy and anxious than others, although apparently cheerful, calm and confident people can also suffer from insomnia.
Research also suggests that people who suffer from insomnia tend to be less confident and have lower self esteem than others.
There are some foods and drink which interfere with sleep, particularly if taken just before bed e.g. very rich foods and alcohol. It's therefore wise to avoid or cut down on these before sleeping
And yes, if all else fails, you can always count sheep!
http://shmyl.com/cviiton
Types of Insomnia
There are two broad categories:
- Chronic insomnia - lasting for several weeks, months or even years
- Transient insomnia - lasting for a few nights or weeks only, usually connected to a stressful event e.g. an exam, a bereavement.
Within these broad categories insomnia usually takes one or more of the following forms:
- Difficulty falling asleep - more common among young people
- Sleeping lightly and restlessly, waking often, lying awake in the middle of the night - more common in people over 40. In younger people it may be associated with depression.
- Waking early and being unable to get back to sleep - this is more common in older people and anyone worrying about something in particular.
Common Symptoms
If you ...
- are tired during the day
- have frequent headaches, are irritable or lack concentration
- are tired and not refreshed on waking
- sleep better away from home
- take longer than 30-40 minutes to fall asleep
- wake repeatedly during the night
- wake far too early and are unable to get back to sleep
- only get to sleep with the aid of sleeping pills or alcohol
... then you are probably suffering from insomnia.
Main Causes
Insomnia is a condition that is caused by something else! Sometimes it won't be immediately obvious what the causes are in your own case, but the following list might give clues:
- states of mind - anxiety, depression, worry, anger, grief, anticipating a difficult event
- change - moving house/city, starting university
- environment - noise, discomfort, time zone change
- pain - one of the commonest causes
- medical conditions - heart, breathing, stomach, digestive, high blood pressure, arthritis, anorexia.
- recreational drugs - including nicotine, caffeine, heroin, cocaine, amphetamines, LSD, cannabis
- sleeping pills and tranquillisers - can actually cause sleep disturbance
- other prescription drugs - including some contraceptives, diuretics, slimming pills, beta-blockers, stimulants.
Some causes of insomnia can't be easily dealt with but most can.
Things you can do to help yourself
Change Your Environment
You need a comfortable bed and a room that's quiet, warm and dark enough. Unfortunately this is not always be possible. You might have noisy neighbours, a cold north-facing room, a partner who snores, furniture you have to make do with
Change Your Lifestyle
If you are having difficulty sleeping and are serious about solving the problem you will have to change some aspects of your lifestyle. For a start you will need to cut out or cut down on all stimulants. These include: coffee and tea, alcohol, nicotine, cola drinks, food additives, 'junk food', slimming pills or appetite suppressants.
Relaxation
Research suggests that people with sleeping difficulties tend to be more worried, depressed, unhappy and anxious than others, although apparently cheerful, calm and confident people can also suffer from insomnia.
Self Confidence
Research also suggests that people who suffer from insomnia tend to be less confident and have lower self esteem than others.
Food and drink
There are some foods and drink which interfere with sleep, particularly if taken just before bed e.g. very rich foods and alcohol. It's therefore wise to avoid or cut down on these before sleeping
And yes, if all else fails, you can always count sheep!
you can take a look at this book that treats all the informations we have just seen and some tips from the experts of sleep, it gives more detailed methods and informations
http://shmyl.com/cviiton