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Insomnia limits the ability to fall asleep and often prevents staying asleep. It causes a number of sleep disruptions that can interfere with health and daily living. It varies in severity with a transient case last a few days or less. If the insomnia progresses further, up to three weeks, it moves into the short term category. Longer periods of insomnia mark the chronic classification. Since insomnia is rarely a stand alone condition it is important to look at the underlying problem.

Causes of insomnia include various types of stress and/or change, medication, alcohol, environmental factors, medical conditions, emotional disorders, hormonal changes, and aging. With emotional disorders it is sometimes hard to determine if the disorder is causing the insomnia, or vice versa. Lack of sleep has been known to adversely affect mood and the negative effects increase with the duration of sleep deprivation. Insomnia can impair concentration and memory and it can also slow down performance. Thousands of accidents have been reported with the main cause being sleepiness, some of those resulted in death. There are arguements that sleepiness has the same characteristics as drunkness and that one should not drive if impaired either way. Some medical professionals believe that deep sleep deprivation lessens the brain's ability to process information.

Treatment for insomnia depends on the underlying condition so most health care professionals will treat both the cause of the insomnia as well as the insomnia itself. Medication can be used as a treatment but should only be considered a last resort since it normally does not address the underlying issues.(some anti-depressants treat the depression and/or anxiety problem and can relax the person enough to help them sleep better) Some people can be treated without medication and respond well to such things as behaviour modification(changing thought processes that will affect action) and relaxation therapy(massages, hypnosis, visualization, etc). Others have good results by using the bed only for sleeping(and sex) or reverse psychology in which the individual gets ready for bed by not preparing for sleep, this is said to reduce stress. Exercising regularly can reduce stress and help one sleep at night. Talking to a psychologist or therapist is another option. Using circadian rhythm may help those who have their sleep schedule confused. It is concerned with light and dark as opposed to night and day and is commonly used as part of a treatment called light therapy. Sometimes the frustration can mount when the person wants to fall asleep but is unable to, this leads to additional anxiety, which leads to more insomnia. This kind of cycle can be broken with the right treatment. Certain people respond best to a combination of medication and other treatments.

SOME TIPS FOR GOOD SLEEP HABITS

• exercise is healthy and promotes good sleep habits, but should be done earlier in the day so the adrenaline rush doesn't prevent sleep.

• avoid large meals just before bed, keep snacks light

• if you enjoy taking hot baths, try taking them around 2 hours before bedtime to counteract the initial alertness that baths can sometimes cause.

• avoid drinking a lot of liquid before bed as you may be kept awake by trips to the washroom.

• make sure the sleep area is well ventilated and not too hot.

• do something relaxing before bed.

• establish a regular bed time and get up at the same time every morning. (common advice says that one is to get up early even on weekends, um..yeah..right..don't think so) Pattern and habit apparently help regulate sleep, but let's not get too carried away. ;)

• try not to become preoccupied with numbers by glaring accusingly at the alarm clock when unable to sleep.

• if you cannot fall asleep after around 20 minutes(or the time that is normal for you) consider getting up and doing something relaxing for awhile and then returning to bed. Tossing and turning will only add to the stress of not being able to sleep.

• keep in mind that according to some studies, nicotine causes sleep loss.

• limit caffeine intake

• try to avoid naps

• consider using your bed for only sleeping and sex.

OTHER SUGGESTIONS

Chamomile, as a tea, or in the bath, is known for its relaxant properties and can help ease nervousness, depression, and headaches. It is also good help with various digestion maladies including peptic ulcers, colitis, and nervous indigestion. Externally it is great for irritated skin ailments. It may help you sleep. Chamomile tea is usually available in most supermarkets and chamomile for the bath may be found in a variety of places including health food stores and new age supply stores. You can get chamomile loose and make your own tea bags. Gauze draw string bags can usually be purchased at the aforementioned stores. Chamomille bags can be placed in a cup for tea, or in the tub. In the tub you may want to use more than one tea bag, or a bag containing larger amounts of chamomille. Leave your bathwater steep just as you would the tea, then hop in and enjoy.

Lighting a blue candle may add to relaxation as this colour is said to bring harmony and peace, among other things. Lavendar scents promote relaxation as well. Various products are available, including materials to make your own sachets and other things.

The stone aquamarine has a reputation for helping to induce sleep. Green Tourmaline can help balance the nervous system and give it strength. Amethyst helps with depression and mental disorders, assisting in developing the inner mind. Adventurine serves to banish unhealthy thoughts and promotes healing.

LINK TO MORE INFORMATION

Insomnia? 30 Simple Tips to Help You Get to Sleep

NOTE: Do NOT let this information replace the advice you get from your doctor or other health care professional. If you are concerned about sleep problems talk to your doctor. This article is meant as general information and is not in any way a professional review of insomnia or any other health problem. I have no background in health or medicine.