Insomnia

Insomnia is a form of sleep disorder characterised by an inability to sleep and/or to remain asleep for a reasonable period during the night. Sufferers typically complain of being unable to close their eyes for more than a few minutes at a time, or of 'tossing and turning' through the night.

If insomnia continues for more than a few nights running, it can become chronic and cause a sleep deficit that is extremely detrimental to the sufferer's well-being. Insomnia interrupts the natural sleep cycle, which can be hard to restore. Some insomniacs unwittingly perpetuate their complaint by napping in the late afternoon or early evening, leading to wakefulness at bedtime and more insomnia. Others push their bodies to the limits, until their sleep deficit causes severe physical and mental effects.

Many people who feel they are suffering insomnia may actually have a lower physical need for sleep than they believe they do. A normal part of the aging process is to sleep more lightly and for shorter periods of time, and some elderly people toss and turn in bed late at night or early in the morning when their body has no physical need for more rest, because they believe that they must 'need' X amount of sleep to be rested.

Insomnia is a common side-effect of some medications, and it can also be caused by stress, emotional upheaval, physical or mental illness and poor sleep hygiene. Insomnia is a major symptom of mania in people with Bi-polar disorder, and it can also be a sign of hyper-thyroidism, depression, or other physical complaints with stimulating effects.

Cures for Insomnia
Many insomniacs rely for long periods on sleeping tablets and other sedatives to try to get some rest, even though these types of medication are only intended for short-term use. Others use herbs such as valerian, chamomile, lavender, hops, and/or passion-flower.

Some traditional 'cures' for insomnia involve drinking warm milk before bedtime, taking a warm bath in the evening, exercising vigorously for half an hour in the afternoon, eating a light evening meal at least three hours before bed, avoiding mentally stimulating activities in the evening hours, and paradoxically, making sure to get up early in the morning and to retire to bed at a reasonable hour.

Although they seem unscientific, many of these 'cures' are sufficient to break the insomnia cycle without the need for sedatives and sleeping tablets. Warm milk contains high levels of tryptophan, a natural sedative. Lavender oil and other relaxing essential oils may also be used to help induce a state of restfulness.

Removing probable causes of insomnia:

• Avoid all caffeine if you can't sleep. Caffeine is responsible most cases of insomnia, including insomnia in night-shift workers. Caffeine is found in coffee, tea, mate (Ilex paraguaiensis), guarana, cocoa, kola nut (this includes all cola drinks); it is also found in "pep-me-up" sodas like Red Bull and similar, and some people simply pop caffeine pills. Drink herbal teas or plain water instead of caffeine-containing liquids, and avoid the caffeine pills, too.
• Is the bedroom dark enough? Some people are very sensitive to light. Getting darker curtains might help.
• Is the bedroom quiet enough? Loud snores might disturb not only the sleep of the snorer's room mate, but also that of the snorer him/herself.
• Do you have sleep apnea? A sleep lab can tell you yes or no. Sleep apnea makes for restless sleep, and a strong sense of insomnia.
• Do you exercise? If you don't tire yourself out then you won't be sleepy when bedtime comes around. Half an hour of walking a day is sufficient.
• Do you have depression? If you wake up too early and can't get back to sleep you might want to visit a MD.