Insomnia, Menopause insomnia, Insomnia symptom

Basics

A persistent inability to sleep, remain asleep through the night, or feel refreshed by sleep is known as insomnia.
Insomnia can be classified into:

Transient (short term)- lasting from a single night to a few weeks.
Intermittent (on and off)- persistence of transient insomnia.
Chronic (constant)- occurring on most nights and lasting a month or more.

About 30 million people in the United States suffer from insomnia. However, it should be kept in mind that insomnia in itself is not a disease but an occasional problem for as many as 25% of the Americans and a chronic problem for about 10% of the population. It is the most common of the sleep disorders.

Insomnia is prevalent in males and females of all age groups, although it seems to be more common in females (especially after menopause) and in the elderly.

Bookmark this page

Symptoms

Inability to sleep

Tossing and turning during sleep

Unable to feel refreshed by sleep

An overall frustrated feeling caused by lack of sleep

Prevention

Learn to relax and relieve stress before bedtime.

Establish a routine with set sleeping and waking hours.

Avoid caffeine, nicotine and alcohol in the late afternoon or evening. These substances can delay as well as interrupt your sleep.

Exercise regularly, but make sure that you do so at least three hours before bedtime. A work out after that time may keep you awake.

Avoid daytime naps since they may affect your ability to sleep at night.

Take a warm shower or bath just before bedtime.

Try to keep your mind clear before falling asleep. Do not use this time to solve your daily problems.

Make your bedtime environment as soothing and comfortable as possible.

Causes

The causes for insomnia may vary according to age and gender of the affected person. Some of the causes of insomnia are:

Psychological factors like stress, depression, anxiety, exhilaration or excitement.
Consumption of nicotine, alcohol, caffeine, food, or stimulants close to bedtime.
Excessive physical or intellectual stimulation at bedtime.
Shift work forces you to sleep when activities around you as well as your own body signals you to be awake.
Aging.
Breathing disorders like asthma and sleep apnea.
Hormonal changes in the body.
Medications for conditions like high blood pressure, asthma or depression can cause insomnia as a side effect.
Hyperthyroidism
Jet lag.
A distracting room environment like bright lights or extreme room temperatures (too hot or too cold).
Interference in sleep due to various diseases, like an enlarged prostate, cystitis, COPD, pain if arthritis, heartburn, and heart or lung problems.
Excessive napping in the afternoon and evening.

Diagnosis

There are a few tests, which can diagnose insomnia if present. A test of sleep cycles and stages through the use of continuous recording of brain waves, electrical activity of muscles, eye movement, respiratory rate, blood pressure saturation, heart rhythm and direct observation of the patient during sleep.

Dietary Guidelines

Avoid eating spicy foods, chocolates, smoked meats and tomatoes too close to bedtime. It has been suggested that these foods stimulate a release of norepinephrine, a brain chemical stimulant.

It has been observed that foods high in tryptophan promote sleep. At bedtime, eat bananas, figs, dates, yogurt, tuna or whole grain crackers.

Nocturnal low blood glucose levels have been associated with insomnia and may require a small pre-bedtime snack to be stabilized.

Home Care Suggestions

Exercise regularly but not too close to bedtime. Twenty to thirty minutes of aerobic exercise at least three times a week is recommended.

Go to bed at the same time every night, in order to establish a routine for your body.

Try to keep the bedroom as peaceful as possible. Keep noise low and if necessary purchase curtains that effectively block out light.

Make sure that your bedroom is not too hot and is well ventilated.

Make sure your pillow is not too high or puffy. You can try using pillows especially designed to support your neck.

Avoid drinking alcohol close to bedtime. Even though, alcohol can temporarily induce sleep, a drink before bedtime can cause you to wake up during the middle of the night.

Stay away from nicotine. Smokers have more difficulty going to sleep.

Do not eat a large meal before going to bed.

Never sleep in the same clothing, which you wore during the day. Use a light pajama or nightgown that is not too constricting or heavy.

Relax and unwind before going to bed. Reading, watching TV, listening to music, or taking a bath may help.

A bedtime snack can also help. The traditional home remedy of drinking a warm glass of milk does have scientific basis. Milk contains L-tryptophan that helps to induce sleep.

Yoga has proven to be an effective meditative technique for combating insomnia.

A stress reducing tape, which plays the sound of falling rain or ocean waves, may be helpful.

Breathing exercises right before going to bed have been recommended.

Try switching to pure cotton or linen sheets. At times, a certain fabric can cause a subconscious annoyance.

Some people sleep better with an electric blanket or hot water bottle.

An outside stroll prior to going to bed is recommended.

Mind/Body Considerations

People who cannot sleep are plagued with the number of anxieties or emotional concerns.

These people are known to keep worrying over their problem and cannot relax until they are solved. This constant worrying effects the mind and it becomes very difficult to go to sleep.

Praying before bed can prompt feelings of peace and contentment.

People who suffer from anxiety disorders and depression often have difficulty sleeping.

Manic-depressives usually sleep much less then normal and schizophrenics often pace at night.

Victims of dementia may become afraid of the dark and act confused and restless at night.

Make peace with those who you resent and cultivate an attitude of gratitude and peace.