Insomnia

People who have trouble falling asleep or staying asleep are said to suffer from insomnia, a common sleep disorder that troubles one in two American adults, according to the National Sleep Foundation. Insomnia is not defined by how much sleep is obtained because the amount of sleep needed varies among individuals. However, insomnia is considered chronic if it occurs on most nights and lasts for more than a month.

Signs of insomnia

• Difficulty falling asleep or staying asleep
• Waking up too early in the morning
• Unsatisfying sleep

What causes insomnia?

General influences:

• Stress and general anxiety
• Extreme temperatures
• Light
• Caffeine taken close to bedtime
• Psychiatric problems (i.e. depression)
• Pain from arthritis or other diseases
• Erratic work and sleep schedules
• Excessive and disruptive noise (traffic, airplanes, TV, even a loud air conditioner)

Lifestyle: Insomnia is found in both genders and all age groups but is more common among women (especially after menopause.)

Types of insomnia

Transient Insomnia: Transient insomnia is a mild condition of insomnia that lasts for several days. It is usually caused by stress, excitement or anxiety. Typical examples include Jet lag or worrying about an important meeting.

Short term insomnia: 2-3 weeks of poor sleep usually resulting from ongoing stress or revolving problems such as marital problems or the death of a loved one.

Chronic Insomnia: About 35 million Americans suffer from chronic insomnia where little or no sleep is obtained each night. About half of chronic insomnia cases are caused by an underlying physical condition such as involuntary leg movements and breathing problems.

Use of sleep aids

Sleeping pills: Most doctors seldom prescribe the use of sleeping pills for more than three weeks. Sleeping pills can provide a temporary solution in bringing about a sounder sleep and improving alertness the following day. Over-the-counter sleeping pills, however, may cause restlessness in some people, and some prescription sleep medications may often cause grogginess in the morning. Sleeping pills do not cure insomnia and frequent use may eventually lead to decreased quality of sleep.

Melatonin: Melatonin is a controversial sleep aid that first appeared on the market in the early 90s. Many find the hormone an effective aid during bouts of insomnia. Others swear by its effectiveness in easing jet lag. Still, concerns about melatonin stem from its lack of testing and regulation by the FDA, inconsistencies in dosage and possible side effects.

What helps insomnia?

• Avoid the use of caffeine. Half the caffeine taken at 6 p.m. still remains in the body at 10 p.m.
• Keep in mind that one may experience lack of sleep but that eventually the condition will improve or subside.
• Go to bed only when sleepy.
• Exercise regularly -- but not within four hours of bedtime.
• Create a sleep ritual. Try to do the same thing each night just before going to bed -- perhaps a few minutes of reading, a glass of milk or a warm bath.
• Use the bedroom only for sleep and sex.

When to see the doctor

If sleep has been disturbed for more than one month and your lack of sleep interferes with your productivity and daily activities, you should seek the advice of a family doctor or sleep specialist. Ask your bed partner to help identify your sleep habits, such as snoring or restlessness. Counseling may help those whose insomnia results from poor sleep habits.