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Side Effects Of Insomnia

Although insomnia can strike anyone at anytime, a person who has a high-pressure job, or a lot of worry or stress is more likely to be stricken with it.
When your body gets enough rest, you are able to stay more focused on the tasks of the day. Lack of sleep can cause you to have slow or delayed reactions. This is blamed for millions of auto accidents each year.

There are also other affects that insomnia can cause other than lack of sleep. A person who suffers from insomnia also risks serious illness because the body’s immune system can be affected. A healthy body requires that you sleep at least eight hours a night.

Studies Of Insomnia

Studies have indicated that a hormone called Melatonin, referred to as the insomnia hormone, is responsible for putting the body to sleep. This hormone is produced in the pineal gland located in the brain. When the body does not produce enough Melatonin, insomnia is the result. When the correct amount of Melatonin is produced, it acts as a natural relaxant in the body and has even been proven to reduce body temperature.

There is hope for those who suffer from insomnia. Medical breakthroughs happen every day. With the advances in medical science, Melatonin can now be produced synthetically.

Studies have shown that the body produces Melatonin at night or in the dark. When it is released into the body, tiredness and eventually sleep occurs.

Other studies have concluded that Melatonin is reduced, as we get older. What this means is that the elderly have more chance of suffering from insomnia than one of a younger age. Often times, a physician will prescribe an insomnia hormone in order for the person suffering to get the proper amount of sleep.

Understanding Insomnia

It is important to understand that the insomnia hormone cannot be thought of as a cure for insomnia it is only a treatment. It is crucial that you see your physician in order to rule out any underlying problems. Only he or she can determine if Melatonin is the right course of treatment for you.

Insomnia is a horrible disorder that can be devastating to those who suffer from it. With medical science making breakthroughs everyday, it is one disorder that can be eliminated. With proper medication, those who suffer from insomnia can lead healthy, restful lives.

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Insomnia is lack of sleep due to the inability to initiate and/or failure to maintain sleep and the feeling of being unrefreshed the following day. Insomnia can be brought about by different factors. The most common of which are:

* Emotional factors: Stress, depression and psychological disorders.

* Environmental factors: Extremes in temperatures, noise, noxious smell and unfamiliar places.

* Medical disorders: Hyperthyroidism, sleep apnea, restless legs syndrome, arthritis, ADHD, Parkinson’s disease, asthma, kidney disease, heart problems, etc.

* Use of caffeine, alcohol, nicotine.

* Change in sleep/wake cycle: Jet lag, shifting work schedules.

Insomniacs are often irritable and fatigued. They exhibit poor work performance and excessive drowsiness in the daytime. They have trouble concentrating, may appear dazed and confused most of the time, and gets a bit too forgetful.

Just by looking at the effects of sleeplessness, we know this warrants treatment. The first step would be to have yourself evaluated and see if there is an underlying disease process that’s causing your insomnia. In transient insomnia, treatment may not be necessary because our sleeping patterns have a way of going back to normal. But if it is becoming chronic and is affecting your activities of daily living, proper treatment is certainly called for.

Resorting to sleeping pills to treat sleeping problems is only beneficial if you are going to use it temporarily. The risk of developing drug dependence is always there if you try using it to cure insomnia. Here are some tips that will help you sleep easier at night:

* Maintain a clean, comfortable and well ventilated bedroom conducive for sleeping. Avoid working, eating, or watching shows on TV inside your bedroom. That way, your mind will associate bedroom with sleeping.

* Set a specific bedtime and wake-up time even on weekends to get your body accustomed to a regular sleep/wake cycle. Turn off the lights when you sleep and expose yourself to day light when you wake up, this can help with sleep/wake cycle you are trying to establish. Avoid daytime naps to make it easier for you to sleep at night.

* Stay away from alcohol, nicotine and caffeine. Coffee, cola, tea and chocolates are caffeine-containing foods.

* Watch what you eat. Avoid heavy meals, spicy foods and sweets for dinner. A glass of warm milk without sugar will help.

* Regular exercise in the daytime will help you sleep soundly at night. Body massages and a warm bath before bedtime also helps.

If you think you need more than the conventional methods mentioned above, try these alternative treatments commonly used to treat insomnia:

* Hypnosis CDs. These are currently gaining popularity. These CDs contain soft music and ambient sounds that promote relaxation.

* Meditation. Whether though guided imagery or yoga, the intent is to soothe the mind and body and relieve stress and promote relaxation.

* Accupuncture. This is a branch of oriental medicine that tries to treat insomnia by primarily dealing with the imbalances in the internal organs that is causing the sleeping problem.

* Home remedies. Onion is a highly effective treatment for sleeplessness. Slice it, hold it under your nose, smell it, then climb to bed. Just try it. Keep a jar of it at the bedside in case you wake up in the middle of the night. Tart cherry, another natural cure for insomnia, is also making a name for itself. It contains the substance, melatonin, which helps improve quality of sleep. A cup of lavender tea and chamomile oil for aromatherapy is also relaxing. California poppy, passionflower and valerian are herbs that can make you sleep as well. They act on our body like benzodiazepines. But be careful, they are just as addicting.

The next time you find yourself tossing and turning in bed, try not to reach for that sedative and save yourself the trouble of going through withdrawal syndromes. There are other ways of keeping yourself sharp and radiant the next day. And if the insomnia continues, see your doctor. A physical or psychological disorder might be causing it. The best way to deal with a problem is to understand what is causing it and start from there.

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In a study particularly among US teens, more than 90% reported having problems sleeping at least twice per week within the past year. For some, insomnia seemed chronic and recurrent, beginning from the age of 11.

And because of school the next day, teens still need to get up early despite lack of sleep. This sleep deprivation can cause irritability, moodiness, and difficulty learning and concentrating, thus affecting teenagers’ school performance. An even more serious effect of insomnia is that it can be a prelude to depression or anxiety disorder. Studies also show that young people (16-29 years old) are most prone to auto accidents as a result of falling asleep behind the wheel.

Causes of Insomnia in Teenagers

At the onset of puberty, a person’s body clock changes. Before adolescence, this clock directs the person to naturally fall asleep around 8 or 9 pm. For teens, though, this time is delayed two hours or later.

Moreover, as this age is usually the time of exploration and discovery among teens, this is when they start drinking, smoking, and staying out late with their friends. They may also start drinking coffee to stay alert during the day. These habits, though, can cause or aggravate insomnia in teenagers and may give rise to other sleep disorders.

Stress in school, like peer pressure, school performance, and relationship with teachers can also contribute to insomnia.

Some cases of insomnia, though, can start as early as childhood and continue up to the teenage years. Insomnia in children usually occurs when the child has become dependent on a person or condition that he/she associates with sleep - for example, a parent. Without that, these children have a hard time sleeping.

Treatment of Insomnia in Teenagers

Below are some treatments for insomnia in teenagers. Though these may be done on your own, it is still best to seek advice from a doctor or qualified medical practitioner.

1) Light Therapy. Expose your teens to bright light in the mornings. This will help their body feel that it is time to wake up. A device called a light box can be used for this purpose.

2) On the other hand, keeping the bedroom dark or in subdued light can signal to the body that it is time to sleep.

3) Chronotherapy. Delay bedtime by two or three hours progressively every night for several succeeding nights. For example, if your teen usually sleeps at midnight, you can make him/her stay up until 2 or 3 am and get up at 10 or 11 am. The next night, he/she will sleep at 6 am and wake up at 2 pm, and so on. Continue with this until you reach the desired bedtime. This may be best to do towards the end of the summer break.

4) Medications with melatonin. Melatonin, a sleep-inducing hormone, can help. Let your teen take it five hours before the desired bedtime. Taking this, though, should be more of a last resort as this can have side effects. It is best to take this under a doctor’s supervision.

Apart from these treatments, you can do the following to help your teens sleep better:

1) Encourage them to exercise during the day, but not within three hours before bedtime. Regular exercise can help establish healthy sleep patterns.

2) Discourage them to do homework or anything mentally stimulating one hour before bedtime.

3) Decrease caffeine in their diet.

4) Remove distractions from their bedroom, like the telephone or TV.

5) If they are worried about the things to do the next day, let them make a list to eliminate anxiety for the moment.

Though insomnia in teenagers can be serious, it is treatable. With you and your teens working together, they can sleep better and be healthier.

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Insomnia during pregnancy, though inconvenient, is actually common. In fact, the disorder affects nearly eighty percent of mothers, all of whom worry endlessly for the health of their child. How can an anticipating mother deal with this problem?

Insomnia, in general, is the inability to sleep or to stay asleep for a long time. This sleep disorder is caused by a variety of factors, and each of these causes requires its own methods to finally counter and cure insomnia. Insomnia can be brought on by altered work hours or jet lag. It may be induced because of bodily pain, or disorders such as gastroesophageal reflux disease, which can cause spontaneous vomiting even while the person is asleep. Nightmares and sleepwalking can also bring about insomnia, as can mental disorders such as mania or phobias. External factors, such as ingestion of stimulants, dehydration, and lack of exercise, can also contribute to insomnia.

Insomnia during pregnancy, on the other hand, can be caused by a variety of factors which may or may not be related to the baby. As a pregnant mother progresses through the later stages of gestation, her abdomen will increase in size, until carrying the child can be uncomfortable. Some mothers may also suffer back pains due to the child’s weight, leading further to sleepless nights. The added weight of the child on the mother’s bladder can make her urinate frequently during the night, preventing her from staying asleep.

anxiety can also bring about insomnia during pregnancy, and in fact results in a vicious cycle. Because hormonal changes bring about insomnia during pregnancy, a mother will often naturally be awake at night. She worries about her insomnia and fears that it can harm her baby. This anxiety further intensifies the insomnia, which then keeps adding to her fears.

How can you, as a pregnant mother, cope with insomnia during pregnancy? Because of the uncomfortable size, shape, and weight of your belly, you may want to try new sleeping positions that will not strain your back or cause you pain or discomfort. You can try sleeping on your side, with a pillow or something soft under your belly. You can also take a warm, soothing bath before you sleep, in order to relax your body completely. This can make you fall asleep easily, and, along with a glass of warm milk, can keep you asleep for a longer time.

If the warm bath and glass of milk still do not work, then set the thermostat in your room to a comfortable temperature. You can also play relaxing instrumental music, preferably with soothing strains such as those made by a flute or violin. Such music may include nature sound accompaniments, such as twittering birds or the sound of the ocean crashing against the shore.

If music keeps you awake, you may want to read a book or watch television, or eat a light snack with some carbohydrates. A low dose of carbohydrates in the night time can allow your brain to produce serotonin, which can ease you closer to sleep. Do not overindulge on carbohydrates by taking chocolates and sweets, however, as this will keep you up and alert for much longer. The key to combating insomnia during pregnancy is to relax: you will learn such techniques in child birth class, so put them into practice at night as you get into bed.

If you have a chance to sleep during the day, then take it. You can also help yourself sleep better at night by exercising for about half an hour late in the afternoon. Take up yoga or meditation exercises, and do not engage in strenuous exercises, as these will actually wake you up. There are special yoga routines for pregnant mothers, so you may want to do research on them.

Insomnia during pregnancy can be worrisome for many pregnant mothers, but it is not entirely hopeless. If you are suffering from insomnia during pregnancy, do your best to relax, but without taking any pills or medication. Try not to stress about your pregnancy, the delivery, the health of the baby, or what you will do after you have given birth. Concentrate on relaxing and easing yourself into sleep, and not only will you stay healthy, but so will your baby.

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There is really no exclusive insomnia cure. There are many different treatments available that you can test . As you access these treatments one or more may be a possible insomnia cure for you. It might be a case a few test runs as you try out these treatments to find the best insomnia cure for you. But I assure you, you will be satisfied in the long run as you are rewarded with a good nights sleep.

Decisions, Decisions.
Before you are able to puzzle out the insomnia cure for yourself, it would be advisable to learn what your options are. Its as you learn what alternatives you have available, you are then better able to make a wise decision regarding the best insomnia cure. Before you "dive into" pills or products a simple lifestyle change may be all that is required.

1. Jetson the Junk Food.
I will take the food pyramid as the example. The bottom tier will have fresh fruits, vegetables and whole grain bread and cereals which will be eaten in abundance. Doctors suggest eating food that is high in carbohydrate prior to sleep. Examples of these are bread and crackers. Don’t forget the 8 glasses water daily. There should be very little consumption of fatty foods, sugar and other unhealthy foods which are in the top tier. Fruit juice e.g. cranberry and carrot juice are very beneficial.

2. Walk the Dog!
Studies show that people who exercise with moderate intensity for a half hour in the morning fall asleep easier and sleep better. When there is physical exercise your core body temperatures and adrenaline levels are increased. 5 or 6 hours after exercise hormone levels drop, therefore it would be more advantageous to partake in exercise in the afternoon or early evening. The drop in hormone levels will aid in promoting a good sleep.

If after making the appropriate life style changes and you are still having not much success in finding an insomnia cure there are other alternatives you might want to consider.

1. A Quick Fix! But that is O.K.!
You will need to get a prescription from your doctor for sleeping tablets. Your doctor will give you a complete physical check, perform routine tests and from there decide what is going to be the best for your insomnia. Sleeping tablets are used when simple measures are not enough, and lack of sleep is affecting your health. They should be used to get back to a normal sleeping pattern. People experiencing lack of sleep as a result of an acute crisis may find sleeping tablets effective as a short term remedy. Sleeping tablets are not the best way to help with sleep problems because you can get addicted to them, and they often stop working if you take them regularly.
Some of the side affects are:-
*headaches,
*dry mouth.
*weight gain, to name a few.
Because of the side effects many people shy away from medication as they feel the side effects are not worth the gains they might get in taking the tablets.

By: Lynn Zingel

Article Directory: http://www.articledashboard.com

Lynn Zingel is the author and editor of www.sleep4sure.com I have been there! I understand! For tips and techniques on how to change your sleep patterns and have energy plus, visit my site. Browse my site for more information about insomnia, sleep disorders and insomnia treatment

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Apart from being extremely annoying, insomnia can cause sufferers to lose their energy and enthusiasm, develop memory and concentration problems and to feel lethargic and frustrated. This in turn can lead to a drop in work productivity and also to accidents which can have serious consequences.

There are a host of different things that can cause insomnia but here look at just 6 which are commonly linked to this sleep disorder:

1. Environmental Factors. Our environment is very important when it comes to sleep and things like noise, light or extremes of temperature can lead to insomnia.

2. Substance Abuse. Perhaps the most obvious form of substance abuse when thinking about insomnia is coffee and other drinks which contain high levels of caffeine. Smoking is another commonly accepted cause with heavy or chain smokers consuming more than enough nicotine to cause problems sleeping. What is perhaps less well known however is that this list of substances is quite long and even contains a number of herbal remedies which are used for a range of problems and which can lead to insomnia as a side effect. Lastly, we should not overlook alcohol. While it is true that alcohol can often make you feel tired initially once it is metabolized it can also keep you wide awake.

3. The Biological Clock. We all have our own body clock or circadian rhythm which regulates the body’s sleep/wake cycle. If this biological clock is upset by things like staying up all night partying, studying well into the small hours in college or flying off around the world on business or on holiday, then you will inevitably suffer from sleeping problems while your body clock slowly re-adjusts itself.

4. Activities Prior To Bedtime. There are a number of things which can lead to insomnia if they happen within a reasonably short time of going to bed. Two of the most common are taking vigorous exercise shortly before retiring or eating a large meal when you are just about to go to bed. Both of these activities stimulate the body’s metabolism and thus keep you awake.

5. Health Problems. There are many different health problems which are known to induce insomnia such as diabetes, heart failure, hyperthyroidism, ulcers, and Parkinson’s disease. Asthma is also increasingly being recognized as a cause of insomnia, as is heartburn, the need for frequent urination and chronic pain resulting from such things as arthritis and leg cramps. The list here is very long indeed and also includes other forms of sleep disorder such as sleep apnea and a range of psychiatric conditions.

6. Emotional Distress. We all suffer from emotional distress from time to time and this can often lead to us becoming anxious or angry. However, when we bottle our feeling up inside ourselves rather than talking about them and seeking a solution for them then this frequently results in insomnia.

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Pregnancy may be one of the happiest moments in a woman’s life. Some pregnant women however may also come to experience physical pains and discomforts as their tummies expand. One such common complaint is pregnancy insomnia.

The Figures

It is believed that at least 78% of women experience insomnia during pregnancy. Although some may not experience this sleeping problem throughout pregnancy, at least 97% of pregnant women experience temporary pregnancy insomnia near the end of pregnancy or at the last trimester. Aside from common pregnancy insomnia, 30% of pregnant women also develop snoring habits that could be a sign of sleep apnea.

Pregnancy Insomnia

Pregnant women may experience pregnancy insomnia because of pregnancy induced pains and discomforts. A woman may have trouble sleeping simply because a big tummy makes nearly all sleeping positions uncomfortable. Pregnancy insomnia is more commonly experienced during the last trimester because the swollen uterus presses against body parts and organs and creates pressure in some parts. This results in common pregnancy complaints like nausea, cramps, heartburn, body aches and the need to frequently urinate. Fetal movement and psychological anxieties may also contribute to the incidence of pregnancy insomnia.

Other Sleep Problems

Aside from pregnancy insomnia, sleep apnea may also be a harmful condition that may develop during pregnancy. Nasal passages may increasingly swell in pregnant women which may block airways. Snoring which may accompany this kind of apnea may result in high blood pressure. The lack of oxygen could also potentially harm the fetus. In some women, this sleep apnea may also be the cause of pregnancy insomnia since a pregnant woman may wake up suddenly because of gasping which may follow snoring.

Tips

There are numerous ways to help reduce pregnancy insomnia. The following may be helpful tips:

Experiment with sleeping positions like sleeping on your side. Avoid sleeping on your back to avoid pressure on your diaphragm and bladder.
Drink a lot of water in the morning but reduce fluid intake before bed time to curb frequent urination.
Perform pregnancy exercises to reduce painful night leg cramps.
Add comfortable pillows on your bed. You can hug a long body pillow or use special pregnancy pillows for your head and back.
Take a warm bath and have a soft massage before sleeping.
Drink warm milk or water with honey before sleeping.
Make sure that you are comfortable with your room’s temperature and that the room is well ventilated
Play relaxing music or turn on the TV to a boring show.
Read a boring book.
Avoid spicy or acidic foods to avoid heartburn.
Eat bland crackers to reduce nausea.
Practice deep relaxation breathing techniques like the method taught in pregnancy classes.

Find What Works

Pregnancy aches and pains are usually unique to an individual. You may therefore need to find your own personal solution to pregnancy insomnia by experimenting on which of the above mentioned tips will work for you. One thing is certain though; you should consult your doctor if you plan to take anything for your insomnia. What you put in your body could be harmful to your baby. It is generally a bad idea to take alcohol, sleeping pills, sedatives and other sleep medication while you are pregnant. Ask you doctor for a safe sleep supplement.

By: Patricia Hammond

Article Directory: http://www.articledashboard.com

Get more information on pregnancy insomnia symptoms and other sleep disorder remedies at www.herbalsleepaid.info.

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Millions of people today are in serious sleep debt! An estimated 40% of general population are affected by insomnia, and about seventy million of that population comes from United States. Today, sleeplessness or insomnia affects children, teenager, and the rest of adults. Among adults, women have more difficulty sleeping than do men.

The short term insomnia usually last for 1-3 weeks, and many of the causes are: common stimulant such as coffee or cola drink, use of alcohol, stressful situations in life, negative emotions, poorly ventilated room, unpleasant noise, changes in shift work, and jet lag.

1. Control your eating and drinking
Avoid large meal and stimulants such as coffee, tea, cocoa, chocolate, and cola-based drinks especially late in the day. If you feel hungry close to bedtime, you may eat some things that are easily digested.

2. Control your sleep schedule
Also helpful is to have a regular sleep schedule by setting a regular bedtime and wake-up time. This will help to set your body’s clock more consistent.

3. Control your physical exercise
Proper exercise can help to overcome insomnia. A walk or some stretching exercise near bedtime is the best choice. However, avoid tiring exercise close to bedtime that may increase alertness.

4. Control your bedroom environment
Create a bedroom environment that is well ventilated, quite, and peaceful. Select a good mattress is important to sleep comfortably especially for people with back pain, so make sure your mattress is neither too hard nor to soft for you. Avoid light and noises, eye covers and earplugs might help for you. Avoid using bed for studying, eating, working, playing video games and watching TV, use it only to sleep.

5. Control your body tense
Body tense can cause nervousness so the body can not relax and get the sleep. A warm bath or a light massage near bedtime may help you to relax.

Sound sleep is essential for our mental and physical health. It restores energy to the body, especially to the brain. A third of our life is spent sleeping, so having a good sleep should not be neglected. In many respects sound sleep might be said to be the reward for right living.

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When it comes to a good night’s sleep, no one is in greater need than America’s seniors. Lack of sleep can lead to an increased risk of debilitating falls, diabetes and deadly heart attacks.

Sleeplessness may also be a symptom or early warning sign of disease. In their need for healthy sleep, millions of seniors are turning to safe, effective, doctor-prescribed sleep aids.

Unfortunately, rare cases involving people who abuse sleep aids are sensationalized. This can be misleading and create unfounded concerns for seniors who worry about the safety of these valuable medications.

A new report by RetireSafe’s Senior Center for Health and Security examines the facts about sleep disorders and the unique risks they pose to older Americans. It also discusses remedies.

Sometimes commonsense changes in lifestyle and sleep environment aren’t enough to ensure a healthy night’s rest. When prescribed by a doctor and used as directed, prescription sleep aids can provide needed relief for insomnia.

Be smart. Be responsible. Use common sense. Always talk to your doctor about your prescription medications and your reactions to them.

Millions of senior citizens are able to get a good night’s sleep thanks, in part, to doctor-prescribed sleep aids.

The decision to use a sleep aid should be based on factual, scientific information and what your doctor says is right for you, not a sensationalized news story.

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