The condition of habitual sleeplessness is classified as insomnia. Inability to achieve a full night's sleep on most nights over a 30 day period may be considered chronic insomnia. Approximately 40 million Americans (one-in-ten) suffer from insomnia and about three-in-ten healthy seniors are affected.
Insomnia can take the form of:
1/. Inability to fall asleep when you first go to bed
2/. Waking during the night and being unable to go back to sleep
1/. Inability to fall asleep when you first go to bed
2/. Waking during the night and being unable to go back to sleep
Insomnia, although very frustrating, is usually only a temporary annoyance however in some cases, sleep related problems can last for months or even years.
CHRONIC INSOMNIA
Chronic insomnia is often associated with underlying medical problems. Approximately half of all cases can be attributed to psychological disorders such as anxiety, depression, stress or grief. Additionally, insomnia can result from a wide variety of physical causes such as arthritis, indigestion, breathing problems, asthma, muscle aches, heart or kidney disease, physical pain, Parkinson's disease. Furthermore, caffeine consumption, jet lag and the intake of some drugs can lead to insomnia. These include antidepressants, appetite depressants, pseudoephedrine (found in many cold remedies), medications for high blood pressure and thyroid hormone replacement medications.
Chronic insomnia is often associated with underlying medical problems. Approximately half of all cases can be attributed to psychological disorders such as anxiety, depression, stress or grief. Additionally, insomnia can result from a wide variety of physical causes such as arthritis, indigestion, breathing problems, asthma, muscle aches, heart or kidney disease, physical pain, Parkinson's disease. Furthermore, caffeine consumption, jet lag and the intake of some drugs can lead to insomnia. These include antidepressants, appetite depressants, pseudoephedrine (found in many cold remedies), medications for high blood pressure and thyroid hormone replacement medications.
DIET AND INSOMNIA
Unhealthy nutritional habits and eating close to bed time can trigger insomnia. A poor diet can also lead to insomnia. A lack of Calcium and Magnesium can cause you to wake during the night and find it difficult to get back to sleep. Extended periods of sleep deprivation (three nights or more) can cause a serious decline in your overall performance including personality changes, relationship problems, compromised productivity and can lead to other serious health problems.
Unhealthy nutritional habits and eating close to bed time can trigger insomnia. A poor diet can also lead to insomnia. A lack of Calcium and Magnesium can cause you to wake during the night and find it difficult to get back to sleep. Extended periods of sleep deprivation (three nights or more) can cause a serious decline in your overall performance including personality changes, relationship problems, compromised productivity and can lead to other serious health problems.
HOW MUCH SLEEP?
There are no fixed guidelines about how much sleep each of us should get because each individual's needs differ. While some people can function quite well on as little as five hours of sleep a night, others require eight, nine or even more hours per night to be at their best. Generally, it is recommended that adults get eight hours sleep nightly in order to feel refreshed and to function at peak efficiency during the day. Young children and adolescents generally require more sleep than adults to be at their best.
There are no fixed guidelines about how much sleep each of us should get because each individual's needs differ. While some people can function quite well on as little as five hours of sleep a night, others require eight, nine or even more hours per night to be at their best. Generally, it is recommended that adults get eight hours sleep nightly in order to feel refreshed and to function at peak efficiency during the day. Young children and adolescents generally require more sleep than adults to be at their best.
SLEEP APNEA
Sleep apnea is also a serious sleep disorder that affects millions of people. Approximately 20 million Americans suffer from sleep apnea which is commonly associated with snoring and severe breathing irregularities during the night. Individuals suffering from sleep apnea may stop breathing for up to two minutes at a time while they are asleep and this may happen up to 200 times during the night without the individual being conscious of the awakenings. When breathing stops, the level of oxygen in the blood decreases, resulting in oxygen deprivation. The individual then awakens, startled and gasping for air. Apart from disrupting normal sleep and causing extreme sleepiness during the day, sleep apnea is associated with other, more serious health problems. Individuals suffering from sleep apnea tend to have higher blood pressure and are more likely to have strokes and suffer heart disease than the general population.
Sleep apnea is also a serious sleep disorder that affects millions of people. Approximately 20 million Americans suffer from sleep apnea which is commonly associated with snoring and severe breathing irregularities during the night. Individuals suffering from sleep apnea may stop breathing for up to two minutes at a time while they are asleep and this may happen up to 200 times during the night without the individual being conscious of the awakenings. When breathing stops, the level of oxygen in the blood decreases, resulting in oxygen deprivation. The individual then awakens, startled and gasping for air. Apart from disrupting normal sleep and causing extreme sleepiness during the day, sleep apnea is associated with other, more serious health problems. Individuals suffering from sleep apnea tend to have higher blood pressure and are more likely to have strokes and suffer heart disease than the general population.
HERBS
• Californian Poppy, Hops, Kava Kava, Lemon Balm, Passionflower and Valerian Root, taken in capsule or extract form are all good for assisting to overcome sleep apnea.
• Californian Poppy, Hops, Kava Kava, Lemon Balm, Passionflower and Valerian Root, taken in capsule or extract form are all good for assisting to overcome sleep apnea.
RECOMMENDATIONS
• Do not eat large meals within four hours of going to sleep
• Bananas, dates, figs, milk, nut butter, tuna, turkey, whole grain crackers and yoghurt are high in tryptophan, which promotes sleep. Consider adding these to evening meals.
• Avoid caffeine, alcohol and nicotine four to six hours before bedtime
• Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sausage, sugar, spinach, tomato and wine close to bedtime. These foods contain tyramine which increases the release of norepinephrine, a brain stimulant
• Do not eat large meals within four hours of going to sleep
• Bananas, dates, figs, milk, nut butter, tuna, turkey, whole grain crackers and yoghurt are high in tryptophan, which promotes sleep. Consider adding these to evening meals.
• Avoid caffeine, alcohol and nicotine four to six hours before bedtime
• Avoid bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sausage, sugar, spinach, tomato and wine close to bedtime. These foods contain tyramine which increases the release of norepinephrine, a brain stimulant
GOOD SLEEPING HABITS
Establish and follow a set of 'good sleeping habits' to bring about a healthy sleep cycle.
• Go to bed only when you are sleepy
• If you cannot get off to sleep, get out of bed. Get up and go to a different room and read something light or do some other quiet activity until you feel ready for sleep
• Use your bedroom only for sleeping and sex. Other activities like watching television, working or eating should be done in another room
• Try to keep a regular sleep cycle. Go to bed and wake up at the same time whenever possible
• Make sure your bedroom is dark, quiet and a comfortable temperature
• Do not nap during the day, especially after mid-afternoon
• Regular exercise in the late afternoon or early evening helps promote sound sleep, but not within two hours of bedtime
• Enjoy a hot bath (not a shower) an hour or two before bedtime. For a more relaxing experience, add a few drops of a soothing essential oil like chamomile
Establish and follow a set of 'good sleeping habits' to bring about a healthy sleep cycle.
• Go to bed only when you are sleepy
• If you cannot get off to sleep, get out of bed. Get up and go to a different room and read something light or do some other quiet activity until you feel ready for sleep
• Use your bedroom only for sleeping and sex. Other activities like watching television, working or eating should be done in another room
• Try to keep a regular sleep cycle. Go to bed and wake up at the same time whenever possible
• Make sure your bedroom is dark, quiet and a comfortable temperature
• Do not nap during the day, especially after mid-afternoon
• Regular exercise in the late afternoon or early evening helps promote sound sleep, but not within two hours of bedtime
• Enjoy a hot bath (not a shower) an hour or two before bedtime. For a more relaxing experience, add a few drops of a soothing essential oil like chamomile
Jessica Louise is a major contributor and adviser to The Female Zone Visit The Female Zone for lots of advice on a wide range of Womens issues including Sleeping Problems Diet, Health & Fitness, Pregnancy, Parenting, Love & Relationships and much more.
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interesting article. I found quite a few new methods that i wasn't aware of.
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