|
An inability to get sufficient sleep is one of the most common human complaints. Sleep needs vary greatly from person to person and at different stages of life. Children, for example, need more sleep than adults, and the elderly often need less sleep as they age. Some people, medically identified as "long sleepers," need 9 or more hours of sleep each night, while others need fewer than 8 hours. Insomnia, therefore, is best defined as involuntary sleeplessness severe enough to interfere with daytime alertness and energy level.
Insomnia generally falls into one of three patterns: People who have sleep-onset insomnia take more than 30 minutes to fall asleep. Those who wake frequently, usually during the dream stage of sleep, have sleep-maintenance insomnia. Still others sleep solidly for several hours but then wake up too early, a pattern known as early-morning awakening.
Everyone has occasional sleepless nights, usually associated with states of emotional arousal such as worry, anxiety, or excitement. Anyone with persistent sleep problems, however, should examine his or her life style to determine whether any personal habits play a role in the problem. A doctor should be consulted if repeated steps to establish a normal sleep pattern are unsuccessful, especially if there are other physical or emotional symptoms.
Causes of insomnia
Depression
Insomnia is one of the most common symptoms of depression, which can not only delay sleep but also interfere with the sleep cycle during the night. Early-morning awakening is particularly common in depression.
|
Food and drink
Caffeine is the culprit in many stubborn cases of insomnia. Remember that this stimulant is present not only in coffee, but also in tea, colas, and many other soft drinks. Although some people think that an ounce or two of liquor before bedtime will help them fall asleep, drinking actually interferes with normal sleep patterns and causes a person to wake up during the night. Sugary snacks and heavy meals late in the evening can also stimulate metabolic processes, making it difficult to fall asleep.
Medications
A wide variety of drugs can directly interfere with normal sleep. These include diet pills containing amphetamines and phenylpropanolamine, nasal decongestants, antidepressants, psychotropic drugs given for severe mental illnesses such as schizophrenia, and some high-potency vitamins. Diuretics may interfere with sleep indirectly if they cause a person to wake up during the night to urinate. If a medication is suspected as the cause of insomnia, the prescribing doctor should be consulted. A dosage modification or even discontinuation may be appropriate. Suddenly stopping some medications, such as tranquilizers, sedatives, or hypnotics, also may interfere with sleep temporarily until the body readjusts itself.
Pain
Any physical condition that causes pain may impair a person's ability to fall asleep or sleep through the night. Conditions associated with pain that interfere with sleep include arthritis, peptic or stomach ulcers, backaches, severe angina, and other disorders. Any persistent or recurrent pain should be treated by a physician.
WARNING!
Never take any sleeping medication without a doctor's recommendation. Even when sleeping pills are prescribed, they should be used only for a short period.
|
|
Stress or anxiety
A person who is worried about personal problems may go to bed unable to relax and get to sleep. Such anxiety may be caused by real problems at home or at work, or by unresolved emotional conflicts.
Thyroid disorders
If untreated, an overactive thyroid can cause irritability, tension, and sleeplessness. A person who is being treated for an underactive thyroid and is taking more medication than the body needs to replace his or her inadequate supply of thyroid hormone may experience the same symptoms of an overactive thyroid.
Urinary tract disorders
Prostate enlargement in men and cystitis in women can cause awakening with an urgent need to urinate. If awakenings are frequent, they interfere with normal sleep patterns. Even if awakenings are not frequent, they can disrupt restful sleep, resulting in fatigue.
Advice about insomnia
Life-style modifications can eliminate most sleep problems. Try these simple measures for starters:
- Establish a regular nightly bedtime.
- Engage in relaxing activities before trying to go to sleep.
- Avoid caffeine-containing beverages in the evening.
- Avoid alcohol before going to bed.
- Make sure the bedroom environment is conducive to sleep, with adequate ventilation and appropriate temperature and without excessive light, noise, and other distractions.
- Don't nap during the day.
- Engage in exercise 3 or 4 times a week.
|
|
