A teacher wrote this note in one of her students’ records; “Always late in class. Seems inattentive during discussions. To inquire regarding his situation.” One day after class, the teacher met with this student to ask regarding his condition. She was expecting that her student might relate some problems with his family or financially that interferes with his academic performance. She was surprised, however, to learn that the reason for her student’s constant tardiness and poor performance in school is lack of sleep and difficulty in sleeping. She thought that her student was just making up a lame excuse and reprimanded him severely. Later that week, when she casually related this to her friend who happens to be a doctor, he told her that her student may actually have a serious medical problem called insomnia. Insomnia is defined as a sleeping disorder where a person has difficulty sleeping or remaining asleep, thus, lacking a high-quality of sleep. The length of time that this condition persists may vary; from a single night to possibly a week or more. This condition may be caused by different factors such as physical illness or psychological problems. Moreover, its effects may largely impair a person’s life which is why this condition must be regarded seriously. However, like most health problems, insomnia is manageable or cured given proper treatment. The length of time that the sleep problem is experienced serves as basis for classification of the different types of insomnia. The first type which is called transient insomnia or short-term insomnia may last one night, a few nights or a few weeks. Another type of insomnia which persists for a longer period of time, a few months or even years, is termed as chronic insomnia or long-term insomnia. Another classification of the condition depends on the factors or causes related to it. If the problem exists without any underlying condition and is mainly caused by harmful sleeping habits, it is considered as primary insomnia. On the other hand, when sleeping disorders arise as a symptom of another preexisting condition it is then classified as secondary insomnia. The latter method of classification helps a lot in determining what form of management or treatment should be applied to cure the problem. As mentioned earlier, insomnia may be brought about by different factors or causes. It can be triggered by mental conditions, food or drugs, sleeping behaviors or habits, sleeping environment and medical or health condition. When a person is under stress, anxiety or fear, this may have an effect in his or her quality of sleep. Some medications, caffeine, nicotine and some herbal supplements may also affect sleep. Sleeping can be hindered or interfered by events such as a change in time zone or work shifts and by activities such as napping during the day, exercising before bedtime and eating or drinking too much before sleeping. A noisy environment, disruptive sleep partner, uncomfortable type of bed and unwanted room temperature can also make it difficult for a person to fall asleep. Lastly, trouble in sleeping may also be experienced when a person has any illness or pain, undergoes hormonal changes or has medical conditions like attention deficit hyperactivity disorder (ADHD). Having this condition can greatly disturb or trouble a person’s sleeping and waking hours. Usually, people with insomnia will undergo undesirable changes in their mood and daily activities. They may feel irritable and impatient most of the time and experience difficulty in concentrating and focusing on tasks. This condition may also lead them to often feel depressed and anxious. As a result, they exhibit poor performance in school and at work, and somehow become more accident-prone. Those who are diagnosed to have insomnia, however, should not panic or feel hopeless because of their condition. Fortunately, various treatments or solutions are already available to address this problem. Medications such as hypnotics and sedatives such as benzodiazepines, ramelteon and anti-depressants can be prescribed by sleep doctors to help decrease or eliminate difficulty in sleeping. Another therapy available is called cognitive-behavior therapy where a person is advised to modify his or her daily activities towards having better sleeping habits. Alternative and traditional Chinese medicine such as acupuncture and aromatherapy as well as other substances like herbal supplements can also be used to treat sleeping disorders. These treatments, however, should not be taken or undergone without proper prescription or advice from medical professionals. Inappropriate use or application of these may cause untoward reactions and side effects such as nausea, dizziness and diarrhea, cognitive and memory disturbance, substance abuse and even death. It is therefore necessary to always seek professional advice regarding matters of treatment. Insomnia is probably one of those unfamiliar or misunderstood health problems. This does not mean, however, that the condition is uncommon. Everyone probably has experienced or knows someone who had experienced one or more causes of insomnia. Everyone is also vulnerable to having it. Therefore, it is important to be knowledgeable of this condition to be able to address it properly. Had the teacher in the situation stated earlier known what insomnia is, what causes it, how it affects one’s life and what treatments or solutions are available, she may have appropriately done something to make her student’s life better.
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Insomnia comes in many different forms, and for various different reasons. This sleep disorder article will give you a broad view of this particular sleep problem and some ideas for finding help with insomnia. To begin with, it’s important to realise that everyone has different sleeping patterns and this sleep information may not apply to your particular sleep problem. For example, some people need ten hours of sleep just to feel refreshed, whilst others function quite normally on four or five hours. The definition of insomnia as a sleep problem therefore will depend on your individual needs and situation. Simply put, insomnia is a difficulty in falling asleep or obtaining enough sleep to function. This may manifest as an inability to fall asleep; a tendency to wake frequently; or waking too early in the morning. This can lead to tiredness, frustration and difficulty functioning normally. Finding good sleep information may help you to solve your insomnia problem – but it is likely that you will need to take some action in your waking life to alleviate the insomnia. Reading sleep disorder articles and other sleep information is only the beginning! Probably the most common cause of insomnia and other sleep problems is stress. Unfortunately, insomnia can itself be a contributing factor in causing too much stress – and the sleep problem sufferer can end up caught in a vicious cycle of exhaustion and worry. The most useful piece of sleep information may be that around a third of the population suffers from insomnia at some point – it’s such a common sleep problem that you won’t have any difficulty finding other sleep disorder articles on the internet! Sifting through that information may seem daunting however – let’s have a look at the most common ways to treat insomnia: Lifestyle and health: Often people with insomnia and sleep disorders tend to be consuming too much alcohol or caffeine. Try limiting your intake or cutting down on how much coffee or alcohol you are drinking – if you think you may need help then contact your health practitioner or local support group for advice. A healthy diet and plenty of exercise and fresh air can also help promote a good night’s sleep – once again, consult your doctor before embarking on any fitness programme. It’s best to make any lifestyle changes gradually to avoid shock to your system. Sleeping environment: Noise or disturbance in your bedroom is unlikely to lead to a restful night’s sleep. Perhaps you need insulation or darker curtains to help cut out sound or light pollution – or maybe you need to work out how to quiet down the neighbor’s dog! Taking the trouble to make your sleeping area a comfortable and relaxing space could help you to get a sound night’s sleep – well worth the effort. Other help: Your doctor may suggest a prescription of medication to help with a temporary sleep problem. However, sleep information suggests that this should only be used as a short term measure. There are herbal, over the counter remedies that may be less habit forming and gentler on your system – valerian and hops is one quite powerful herbal combination that helps some sufferers. Meditation and other relaxation methods have been shown to be very effective in alleviating stress and aiding sleep. There are many books available on the subject, or you could contact your fitness centre to enquire about yoga classes. Light exercise, combined with relaxation can be very helpful. Malcolm Moorhouse Is a professional web designer, psychic, tarot reader, astrologer with over 16 years experience. www.sleep-disorder-site.com info@sleep-disorder-site.com Copyright Malcolm Moorhouse 2006
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Copyright 2006 Douglas Alp With a large percentage of the public suffering from sleep disorders and it’s no wonder why many people cannot concentrate, are forgetful and are generally not functioning at an optimal level on a daily basis. Many people suffering from these sleep disorders and rely on sleep aids to place a band-aid on the problem. The problem with that is that there could be many uncomfortable side effects and these substances can become addictive. Our bodies definitely need sleep and although it may vary from person to person it is best to average from six to eight hours of sleep every day. Also the release of your natural growth hormone is released during your sleep time which enables your body to stay healthier and more youthful. You will notice in yourself that if you don’t sleep well for more than a few days there is a dazed look in your eyes, your skin will look a little tired and dull and your attention to detail definitely diminishes. Your body needs the proper sleep to keep you young, healthy and sustain life. So what can you do, maybe naturally to assist your body to calm down, relax your brain and body so that you can enjoy a healthy relaxing peaceful sleep and enable your body to replenish itself with a good sleep night after night. Food is a very important part contributing to your health and wellbeing. It also plays a major role in enabling the body to release the correct chemicals, naturally into the body to enable good solid sleep. For one, an amino acid called tryptophan, which is found in turkey, is the precursor to melatonin and serotonin, the natural sleep hormones. You see there is some truth that turkey makes you tired as illustrated when Uncle George falls asleep on the couch after Thanksgiving Day dinner. There are also other foods that can be eaten in the early evening that can assist your body to release the correct chemicals and set up the proper conditions for sleep. Firstly don’t eat after 7 pm. A large meal after this hour will take time to digest and may cause heartburn or indigestion which will affect your sleep patterns. It’s best to eat small portions or snacks two or more hours before bedtime. Try eating a small piece of cheese, a couple of slices of turkey, a few tablespoons of pure yogurt containing no sugar, or a handful of sunflower seeds, all of which contain or assist your body in producing tryptophan . Dairy products also assist your the body to induce sleep. The old saying a glass of warm milk will put you to sleep does have significant. Milk and products containing calcium help the brain to manufacture tryptophan. Also the mineral magnesium which is a natural sedative can be found in wheat bran, brewers yeast, seaweed, almonds and cashews. Other things you can do are to always have a complex carbohydrate with a small piece of protein at dinner Also avoid snacks with sugar and stimulants like coffee and soft drink after 2 pm. So when you are sitting there on the couch trying to relax from your long busy day don’t think about your sleep disorder or think about running to the medicine cabinet for another sleep aid but instead try having a cup a Chamomile tea and a handful of cashews, even try warming the cashews for 20 seconds in the microwave. It relaxing, soothing and will help your body sleep and stay more healthy and youthful.
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“Treating Insomnia: Is having sweet dreams just a dream?” A person who is suffering from sleepless nights, someone who frequently wakes up at night and rises up early in the morning even though that person does not have enough sleep is having a sleeping disorder known as insomnia. Insomnia is a condition in which a person is not getting enough sleep. This person when awakened at night has a hard time sleeping again. Insomnia can happen every night, from time to time or in a period of time. Here are the some suggestions wherein insomnia can be treated: 1.Follow a positive routine. If an insomniac has an erratic eating routine, this should be changed to a fixed routine dedicated to directly fight insomnia. The person should eat early dinner so as to condition the body to sleep early. 2.Do not drink coffee. As much as possible, a person with insomnia should avoid drinking coffee, sodas, chocolate, cocoa, green tea, black tea or anything that has caffeine. Caffeine is a stimulant that triggers sleeplessness. It can make someone awake for as long as 20 hours. For some, even drinking a cup of coffee in the morning causes them sleeplessness at night. 3.Exercise at night. Insomnia is often caused by too much stress. Doing exercise at night makes blood to circulate in our brain and body. This in turn makes us calm and stress free. 4.The bedroom should be conducive to sleep. Loud noise coming from cars in the street, upbeat music set at very high volume, bright lights and uncomfortable bed should be avoided. 5.Read not watch. Read books, magazines or anything that interests an insomniac instead of watching television. Television enhances attention, which makes a person awake. Reading on the other hand while in bed causes the eye to get tired and creates a sleepy feeling. 6.Relax Try ways that causes our body to relax. Meditation technique like yoga can initiate a calm state of mind and body. Listening to soft and classical music can also help. There are fragrant oils, incense, and candles that are made specifically to aid in relaxation. Consult a shop that sells these on type of scents that can induce sleep. 7.The root solution for insomnia. There are root extracts that can engender a sleepy state. 300 to 600 mg of concentrated extract should be taken 30 minutes prior to going to bed. This root extract can be mixed with calming herbs like chamomile, passionflower and balm made from lemon. 8.Take melatonin with caution Melatonin can help in adjusting one’s sleeping pattern. 0.5 to 3.0 mg an hour or two before going to bed may help. Melatonin though should only be taken with the approval of a physician. The human body has different reactions to melatonin. As people grow older, the melatonin level of the body decreases. This explains why older people usually have a hard time sleeping and sleep less compared to children and younger people. 9.Magnesium Conditions such as, restless legs syndrome (RLS) and period limb movements (PLM), while sleeping can cause insomnia. Taking 300 mg of magnesium at night from four to six weeks can solve insomnia. Again this should be done with doctor’s consent. 10.Acupuncture Acupuncture, which is a Chinese healing method, could help to heal insomnia. These needles put into the skin strike nerve transmitters that produce sleep-inducing hormones like serotonin. Altering a person’s diet is effective in preventing and healing insomnia. Doctors suggest eating food that is high in carbohydrate prior to sleep. Examples of these are bread and crackers. Studies showed that carbohydrates enhance the quantity of serotonin produced by the body. Serotonin is a chemical messenger or neurotransmitter that affects the brain. This chemical lessens anxiety, which in turn creates sleep. Consulting a psychologist or psychiatrist may give light in solving insomnia. This sleeping disorder is usually caused by stress. A psychologist or psychiatrist can give expert advice on how to treat insomnia.
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Up until recently, there were four choices for persons with Insomnia. These were: 1. Do nothing, suffer and hope it’ll get better with time. This is the sad choice of many, and it doesn’t work. They most often get worse. 2. Start taking one of the huge advertised array of drugs, and then often taking other drugs hoping to solve the side effects as they show up. This is known as the drug “side effect chain”. (My ex-wife once ended up taking six different drugs in this way, and the end effect was that she got worse instead of better – a not uncommon result) 3. Pay exorbitant amounts of money for EEG Biofeedback (Neurofeedback) training. This has been the best solution up to now. The overall success rate (with good and bad clinicians) is considered to be about 85%. But, the cost of 60 (recommended) half hour sessions with a “professional” at $4500 to over $10,000 is above the ability of most mid and low income families. 4. Try various allergy clinics to try to find the allergy/sensitivity responsible, and also do all the various tests for mineral toxicity (mercury, copper, arsenic, cadmium, etc. This is also pretty expensive, with the very best system (End Point Titration) costing upwards of $10,000. (For more info on EPT, see www.Alternate-Health.com/allergy.html). Now, there’s another choice. I invented a new method of changing brain wave amplitude (up or down) that is similar to EEG BF, but is inexpensive enough to give mid and low income families a choice besides expensive and dangerous drugs. It’s auditory messaging used mostly during sleep. Instead of changing behavior as is “usual” with this technique, it does the same thing that EEG biofeedback (neurofeedback) does, i.e. it raises the SMR brain wave (12-14 cycles per second – Hz), while lowering the Theta brain wave (4-8 Hz) at the same time. For those who aren’t familiar with EEG BF, this is the most effective brain training mechanism that best solves this particular brain problem. (It also solves ADHD, insomnia, IBS, epilepsy, and even many cases of schizophrenia. There is substantial proof of this effectiveness of EEG BF, and a summary of professional papers can be found at:
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Insomnia is characterized by an inability to sleep and/or to remain asleep for a reasonable period. One who suffers from insomnia will typically complain of being unable to close their eyes or “rest their mind” for more than a few minutes at a time. Insomnia is a symptom, though a common misconception is that it is itself a sleep disorder. Insomnia is most often caused by sleep disorders, but other causes include fear, stress, anxiety, medications, herbs and caffeine. An overactive mind or physical pain may also be a cause. Finding the underlying cause of insomnia is usually necessary to cure it. Treatment for Insomnia Many insomniacs rely on sleeping tablets and other sedatives to try to get some rest. Others use herbs such as valerian, chamomile, lavender, hops, and/or passion-flower. The psychoactive plant cannabis sativa commonly known as marijuana has also been reputed to induce drowsiness in its user, however, use of cannabis sativa for treatment of insomnia is unlawful in most jurisdictions. Some traditional remedies for insomnia have included drinking warm milk before bedtime, taking a warm bath in the evening; exercising vigorously for half an hour in the afternoon, eating a large lunch and then having only a light evening meal at least three hours before bed, avoiding mentally stimulating activities in the evening hours, and making sure to get up early in the morning and to retire to bed at a reasonable hour. Traditional Chinese medicine has included treatment for insomnia throughout its history. A typical approach may utilize acupuncture, dietary and lifestyle analysis, herbology and other techniques, with the goal to resolve the problem at a subtle level. Although these methods have not been scientifically proven, some insomniacs report these remedies are sufficient to break the insomnia cycle without the need for sedatives and sleeping tablets[citation needed]. Warm milk contains high levels of tryptophan, a natural sedative. Using aromatherapy, including lavender oil and other relaxing essential oils, may also help induce a state of restfulness. The most commonly used class of hypnotics prescribed for insomnia are the benzodiazepines. This includes drugs such as temazepam, diazepam, lorazepam, nitrazepam and midazolam. These medications can be addictive, especially after taking them over long periods of time. Some antidepressants such as mirtazapine, trazodone and doxepin have a sedative effect, and are prescribed off label to treat insomnia. Low doses of Atypical antipsychotics such as Seroquel are also sometimes prescribed for their sedative effect. The more relaxed a person is, the greater the likelihood of getting a good night’s sleep. Relaxation techniques such as meditation have been proven to help sleep. They take stress from the mind and body which leads to a deeper more restful sleep. Disclaimer The information presented here should not be interpreted as medical advice. If you or someone you know suffers from insomnia, please seek professional medical advice for the latest treatment options. Permission is granted to reprint this article as long as no changes are made, and the entire resource box is included.