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Insomnia Causes and Treatment Methods
Insomnia may result from either psychological or physical causes.
- People often use alcohol to help induce sleep, as a nightcap. However, it is a poor choice. Alcohol is associated with sleep disruption and creates a sense of nonrefreshed sleep in the morning.A disruptive bed partner with loud snoring or periodic leg movements also may impair your ability to get a good night’s sleep.
- The most common psychological problems include anxiety , stress, and depression. In fact, insomnia may be an indicator of depression. Many people will have insomnia during the acute phases of a mental illness.
- Certain groups are at higher risk for developing insomnia:
Travelers,
Shift workers,
Seniors,
Adolescent or young adult students,
People with chronic pain, cardiopulmonary disease,
Pregnant women,
Women in menopause. - Physiological causes span from circadian rhythm disorders, sleep-wake imbalance, to a variety of medical conditions. Following are the most common medical conditions that trigger insomnia:Chronic pain syndromes,
Congestive heart failure,
Chronic obstructive pulmonary disease (COPD),
Degenerative diseases, such as Alzheimer disease (Often insomnia is the deciding factor for nursing home placement). - Certain medications have been associated with insomnia. Among them are certain over-the-counter cold and asthma preparations.
The prescription varieties of these medications may also contain stimulants and thus produce similar effects on sleep.
Medications for high blood pressure have also been associated with poor sleep. - Common stimulants associated with poor sleep include caffeine and nicotine. You should consider not only restricting caffeine use in the hours immediately before bedtime but also limiting your total daily intake.
Home Care
- Exercise regularly, but not in the last two hours before going to bed. Exercise, especially aerobic exercise, has been show to make people fall asleep faster and benefit from deeper and more restful sleep. Sex can be a natural sleep inducer and helps some people.
- Try modifying your nighttime sleeping habits and other behavior before resorting to drugs to not admit a sleeplessness:
- Establish a regular bedtime, but don’t go to bed if you feel wide awake. Use the bedroom for bedroom activities only. Once in bed, use creative imagery and relaxation techniques to keep your mind off unrestful thoughts. Avoid staying in bed for long periods of time while awake, or going to bed because of boredom.
- Avoid using alcohol in the evening. Avoid caffeine for at least 8 hours before bedtime. Give up smoking, because nicotine is a stimulant.
- Relax by reading, taking a bath, or listening to soothing music before getting to bed.
- Take your TV or computer out of your bedroom. Otherwise, your brain becomes used to the stimulation and starts to expect it when you are there. This makes it harder for you to fall asleep.
- A snack before bedtime helps many people. Foods such as warm milk or turkey have a natural sleep inducer called L-tryptophan.
- Avoid emotional upset or stressful situations prior to bedtime.
Self-Care at Home
You can do several things to prepare yourself for sleep.
- Exercise regularly.
- Aerobic exercise and general fitness are important to maintaining good health.
- You should exercise in the early part of the day and avoid strenuous activity before bedtime.
- Avoid large meals and excessive fluids before bedtime.
- Control your environment.
- Light, noise, and elevated room temperature can disrupt sleep. Shift workers and night workers especially must address these factors.
- Your body’s circadian rhythm (biological clock) is particularly sensitive to light. Parents who need to sleep during the day may have to make child care arrangements to allow them to sleep.
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