Various Health Topics
ChickenPox/Shingles
Folliculitis
Hepatitis
Insomnia
Molluscum Contagiosum
Mononucleosis
Poison Ivy
Tuberculosis
Insomnia
What is Insomnia?
Insomnia is difficulty falling asleep or staying asleep. Exactly how much sleep is needed is an individual matter. Some people feel fine with five or even fewer hours of sleep each night, while others need ten hours or more. In general, a sleep problem is considered insomnia if a lack of sleep results in fatigue and irritability during waking hours.
What causes insomnia?
The most common cause of insomnia is a big change in daily routine. This type of insomnia usually doesn't last for more than a few days. Insomnia that lasts for more than a few days may be related to a more serious problem. This is called chronic insomnia.
Causes of chronic insomnia can include:
Illness that causes pain, nausea, or shortness of breath.
Anxiety, depression, and an inability to control the body's responses to stress (muscle tension, headaches, indigestion).
Caffeine in coffee, tea, soft drinks, chocolate, diet pills, and some over-the-counter cold medicines.
Bedtime snacks that are heavy, spicy, or high in fat.
Exercise before bedtime that may keep your metabolic level high and may keep you awake.
Sleeping pills, alcohol, or other sedatives which may produce "rebound insomnia" when they are discontinued, by interfering with normal sleep stages and the quality of sleep.
Naps taken to relieve fatigue brought on by insomnia (naps may alter one's biological clock and only disrupt the sleep cycle more).
Insufficient activity during the day.
What can be done to control insomnia?
Home care / Self care
Discontinue use of stimulants such as caffeine and nicotine, especially in the evening.
Try relaxation techniques such as relaxing audio tapes, meditation, muscle relaxation exercises, music, or a warm bath.
Get regular exercise, but avoid strenuous exercise within two hours of bedtime.
Have a quiet transitional time before bedtime.
Limit fluid intake two-three hours before bedtime.
Discontinue naps - sleep only at bedtime (naps are fine if you don't have sleep problems).
Check your sleeping environment - try to reduce noise and light.
Develop a sleep routine. Get up at the same time each day.
Use your bed only for sleeping. Avoid studying, reading, and eating on your bed.
If you lie awake for more than 15 minutes, get up and leave the bed. Try reading, watching TV, or other relaxing activities until you feel sleepy.
When should you see a health care provider about insomnia?
If symptoms of insomnia persist, worsen, or change.
If you have no relief with home care/self care after five to seven days. |
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