Posted by Do you find yourself worn-out and tired throughout most of your day? So exhausted, tunnel vision seems normal, yet by the time you get into bed, you’re tossing and turning till the wee hours of the morning? All you want is a good night’s sleep, but it seems the second your head hits the pillow, your mind races with stressful thoughts, contemplations and reflections, even anxiety about not being able to fall asleep. 
Well if this sounds anything like what’s happening to you, you’re certainly not alone, and you are likely experiencing what an estimated 30-50 percent of the general population is affected by: insomnia.
By definition, insomnia is the “difficulty initiating or maintaining sleep, or both”.
Insomnia, contrary to what some may believe, is not a disease or a stand-alone diagnosis, it is a symptom caused by various factors. There are three types of insomnia:
1. Transient or short term insomnia
Transient insomnia is caused by temporary factors and happens intermittently, usually lasting less than a week or two. Factors contributing to transient insomnia include: noisiness, jet lag, uncomfortable room temperature, changes in work schedule (people on night shifts tend to suffer more from sleep-related problems), or job related factors (upcoming projects, new responsibilities)
2. Acute insomnia
Acute insomnia is the inability to sleep well for a period of three weeks to six months. Factors contributing to acute insomnia include: caring for a newborn, stressful personal situations (divorce, loss of a loved one), withdrawal from drugs (prescription or illicit) or alcohol, or severe injury (e.g. losing a limb)
3. Chronic Insomnia
Chronic insomnia can actually be caused by many of the same factors as acute insomnia, however there are usually underlying physical or mental disorders that accompany. It can last anywhere from several months to years. One the most common causes of chronic insomnia is depression. Other factors include: anxiety, stress, schizophrenia, bipolar disorder, arthritis, kidney disease, heart failure, asthma, restless leg syndrome (a burning, itching or tickling sensation in the legs that urges one to move their legs or body to stop the uncomfortable feeling), narcolepsy or sleep apnea (pauses in breathing during sleep)
Symptoms of Insomnia
• Difficulty falling asleep
• Difficulty staying asleep
• Night walking
• Waking up inconveniently early
• Mood changes
• Reduced energy
• Difficulty concentrating, paying attention
• Not feeling refreshed from a good night’s sleep
• Daytime tiredness/drowsiness
• Irritability
• Racing mind
• Headaches
• Tension
• Stomach symptoms
• Difficulty with memory
• Impaired social interaction
Treatments for Insomnia
There are many different solutions available to help treat insomnia, which vary depending on the type of insomnia you are diagnosed with. A good idea would be to consult a physician about your sleep deprivation.
Note that one of the best things you can do is make sure you maintain a healthy and balanced diet, as well as exercise regularly. The body and mind work as a team; if one trails behind, the other soon follows. By exercising and eating well, you produce a brain chemical called serotonin, which is essentially the neurotransmitter associated with your “happy feeling” and is also coined the “sleep hormone”. Serotonin is essential for sleep and people with low levels of serotonin are more likely to suffer from depression, sleep disorders and addictions.
Following is a list of possible treatments you can consider:
• Relaxation techniques: Yoga, meditation, listening to relaxing music, audiotapes with nature sounds or other techniques recommended by a doctor or specialist
• Avoid caffeine: teas, coffee, colas are stimulants that will increase your heart rate and mental alertness- all things you want to be avoiding when you’re trying to get some sleep.
• Alcohol: Alcohol will lead you to fall asleep faster however it also reduces REM sleep during the fist portion of the night. This means a more shallow sleep and frequent awakenings.
• Foods that help you sleep: Foods that are high in tryptophan such as milk, eggs, meat, nuts, fish, beans and cheese will encourage the release of serotonin. Foods that are high in carbohydrates help tryptophan enter your brain, and also raise your levels of serotonin. Consider eating a high-carbohydrate meal a few hours before going to bed. If you wake up in the middle of the night, eat a snack high in carbohydrates and fats as they are slower to digest and boost your serotonin levels.
• Avoid taking naps during the day: If you really have to, try a 30 minute power nap in the early afternoon, but make sure you don’t oversleep. The key is to try and make a regular sleeping pattern for yourself where you go to bed at the same time everyday and wake up at the same time everyday too. Set an alarm and force yourself to wake up, regardless of how much you have slept the night before. It will help your body develop a proper sleeping routine.
• Only use your bedroom for sleep: Help program your mind to associate your bed as a place where sleep happens. Don’t even read in bed. Reading is a good idea as it is relaxing and does promote sleepiness, but do it in another room.
• Avoid being on the computer or watching television: These have an arousing effect and will contribute to your sleep deprivation.
• Sleep-restriction therapy: This type of therapy restricts the amount of time spent in bed to the actual time sleeping. If the person only sleeps five hours of the eight hours they’re in bed, then they can only stay in bed five to five-and-a-half hours, timed by an alarm. This approach allows a “sleep debt” to build up, thus increasing the person’s ability to go to sleep and stay asleep.
• Hypnosis and hypnotherapy: Hypnosis is very effective, especially in curing chronic insomnia. Hypnosis aims to change the way your subconscious mind works. It re-educates and trains your mind and body to slow down at the end of the day, so that you can learn to expect a good night’s sleep.
• Medication: In some cases a person suffering from insomnia will be prescribed sleep medication, usually some type of sedative, tranquillizer or anti-anxiety drug. If the insomnia is related to depression, then antidepressant medication may help. These can all be habit-forming and can lose their effectiveness over time. You can also opt for over-the-counter sleep aids. Most of these sleeping pills are antihistamines, which are found in most cold or allergy medications. They will put you to sleep, however they do cause drowsiness the next day.
