Insomnia comes in many different forms and afflicts people of all ages, most commonly for just a night or two, but sometimes for weeks, months, even years. Insomnia has many causes. Insomnia is a symptom, much like fever or stomachache. Here are three symptoms of commonly exhibited by people who have insomnia..
Difficulty falling asleep
No problem falling asleep but difficulty staying asleep (many awakenings)
Waking up too early.
Difficulty sleeping at night may be associated with the following Daytime symptoms:
Sleepiness / Anxiety / Impaired concentration / Impaired memory / Irritability
Insomnia presents a paradox, while it's clear that trouble sleeping may produce daytime fatigue, why can't a sleepy person fall asleep at bedtime or sleep through the night? Fortunately, recent advances in understanding the day and night components of sleep enable sleep specialists today to help the majority of troubled sleepers.
Three basic types of Insomnia
Transient insomnia - lasting for up to several nights and is usually triggered by excitement or stress.Adults may sleep poorly before a key meeting at work or after a spat with his or her partner. Many people sleep worse than usual for the first night or two away from home, particularly if they have traveled rapidly across many time zones. Nighttime vigorous athletic workout, the flu or other brief illnesses, may disrupt sleep temporarily.
Short-term insomnia - two or three weeks of poor sleep and is often developed during ongoing stress at work or at home. Situations such as job setback, divorce, serious illness or death are primary culprits in this type of insomnia. Relief from the situation that provoked the disturbed sleep or accommodation to it usually returns the sleeper to his usual sleeping pattern.
Chronic insomnia - poor sleep that last three weeks or longer with poor sleep every night, most nights, or several nights a month.This is a complex disorder with many possible causes.More than 35 million Americans report chronic insomnia. While most worry about their sleep, it's wrong to blame all troubled sleep on worrying. Indeed, physical ailments, such as disorders of breathing or muscle activity, figure in more than half of all cases of persistant insomnia. These figures were derived from a nationwide study of 8,000 patients and was conducted by the Association of Sleep Disorders Centers.
Use of Stimulants- Even though cafffeinenear bedtime may not interfere with falling asleep, it may trigger awakenings later. Caffeine related components are also found in soft drinks, chocolate, and strong tea.Nicotine is a stimulant and it has been shown that smokers take longer to fall asleep and sleep more lightly than non-smokers. Ingrediants in many commonly used drugs, including non-prescription drugs for weight loss, asthma and colds, can disrupt sleep.
alcohol- although a nightcap before bedtime may induce sleep, it may also make sleep more fragile throughout the night.
erratic hours- Late hours on weekends as well as shiftwork that demand frequent changes in sleeptime, may both undermine sleep. In contrast, regular hours help program your body to sleep at certain times and to stay awake at others.
sedentary behavior- The pendulum that fails to swing into full, active wakefulness during the day may also fail to swing into deep, restful sleep at night. This problem becomes increasingly common in sedentary aging people and during illness.
learned insomnia-Typically people who sleep poorly in times of stress worry about not being able to function effectively during the day. They resolve to try harder to sleep at night. Unfortunately this determined effort often makes them more alert., setting off a new round of of worried thoughts. Activities around the bedroom - changing into night clothes, turning off the lights, pulling up the blankets- soon serve as clues that prompt wakefulness. People who have trouble falling asleep in their own beds may fall asleep quickly when they don't intend to- reading the newspaper, for example, or watching TV or driving. The predisposition to sleep poorly, even a few times a month, may be all it takes to maintain poor sleep. thus justifying the person's continuing concern about it. Treatment for this type of insomnia aims to improve sleep habits and defuse the accompanying anxiety.
misuse or overuse of sleeping pills- Sleeping pills , when used every night, cease to benefit sleep after a few weeks. Abruptly discontinuing their use, however, may lead to a temporary worsening of insomnia called rebound wakefulness, a problem that can be minimized by gradual reduction of medications. Ask a doctor how to best avoid wakefulness caused by sudden cessation of sleep medications.
noise- Passing traffic outside your window, jets flying by overhead, a neighbor's TV, even your own TV left on while you sleep as well as many other noises may disturb your sleep even if you don't awaken completely. Mask sounds with a fan or air conditioner or by tuning your radio in to the FM static at the end of the FM band. This will produce a "white noise " background that will be constant and allow you to mask out noises which might otherwise intrude into your sleep.
light-Even though your eyes are closed, light still comes through. If you don't want to get up with the sun or you must sleep during the daytime, invest in room-darkening shades or curtains.
pain- Disorders such as arthritis, angina, lower back injury, headache, and hot flashes associated with menopause may upset sleep and waking hours. Sometimes positioning of pillows, types of mattress and pre-sleep behavior can make a difference.
If your sleep has been disturbed for more than a month and interferes with the way you feel and function during the day, see your family doctor or internist or ask your doctor for a referral to a sleep specialist.
Also remember, some people prove to be natural short-sleepers who need to abandon the belief that everyone needs eight hours of sleep. In fact, some people need more sleep while others need some need less sleep.
Further Reading:
The Complete Book of Sleep, by Dianne Hales (Addison-Wesley, Reading, MA. 1981)
Insomnia and Other Sleeping Problems, by Peter Lambley (Pinnacle Books, New York. 1982)
A Good Night's Sleep, by Elliott Richard Philips (Prentice-Hall, Englewood Cliffs, NJ. 1983)
Getting to Sleep, by Ellen Catalano (New Harbinger Publications, Oakland, CA 19__)
*Information taken from ASDA patient info brochure.