Other Sleep Disorders: Insomnia

Sleep apnea is a very serious sleep disorder that once diagnosed should be treated immediately but there are other sleep diorders that bear watching and treatment as well.  These disorders include insomnia, snoring, restless legs  syndrome and narcolepsy which will be discussed in the next few pages.

Insomnia Causes

The National Institute of Health defines insomnia as, "the perception or complaint of inadequate sleep" and classifies it as three types; transient, intermittent and chronic. Most people have suffered from insomnia at one time or other in its transient (one day to a month) or intermittent (occasional) form. Around 10% of the population suffers from chronic insomnia. Elderly persons, menopausal women and pregnant women are more likely to be more affected than others.

Causes of insomnia are classified into three broad categories - life style, physical health disorders and mental health disorders. Life style can be subdivided into what we eat, sleeping environment and sleep schedule. Alcohol, caffeine, nicotine, some allergic foods and medications like decongestants, bronchodilators, anti hypertensives, anti depressants, diuretics, anti epileptics, anti arrhythmic, thyroid medications and histamine H2 inhibitors are known to cause insomnia.

Environmental noise, extreme temperatures, change of sleeping area, uncomfortable bed and insects like mosquitoes are the main environmental factors that prevent sleep. Varying work schedules like shift work, jet lag, long afternoon naps and recreational activities are also causes that upset a good night's sleep.

Obviously, one cannot fall asleep if in pain due to injury or illness. Sleep specific disorders are obstructive sleep apnea, central sleep apnea, restless leg syndrome, circadian rhythm disorder and periodic limb movement disorder. The diseases that become an underlying cause of insomnia are arthritis, asthma, Parkinson's diseases, hyperthyroid, prostrate problems, degenerative disease, gastro esophageal reflux, fibromyalgia kidney disease, heart failure and rhinitis. Menopause can cause sleep problems due to hormonal imbalance.

Stress, anxiety, grief, depression, schizophrenia, panic disorder and mania and acute psychosis are psychiatric conditions that cause insomnia. Above all, the worry that one is not getting sufficient sleep is likely to worsen the problem. This, in turn, creates a vicious cycle, which can make the condition serious.

The causes of insomnia are very complex and it is very difficult to pin down to a single or even a few causes. A patient study of behavioral pattern, sleep history chart and if required specialized study with polysomnogram and full co-operation of the family is needed to determine the cause of insomnia. 

Insomnia Symptoms  

Insomnia by itself is not a disease, but a symptom of an underlying disease or life style problem. There are many causes of sleepless nights, including physical and psychological disorders and behavior patterns. So, looking for the symptoms of insomnia alone is not sufficient and must form a part of a wider investigation.

When a person does not fall asleep for a long time after going to bed (around 45 minutes) and tosses and turns, in spite of counting sheep, it is a symptom of insomnia. Pain - physical or mental - is the most obvious reason and the most common. The reason for failing to sleep could be that the mind is racing or hyperactive and aroused due to stress, anxiety or some traumatic experience.

The second symptom is waking up frequently and finding it difficult to go back to sleep. This could be due to various sleep disorders, hormonal imbalances as with menopausal women, respiratory problems and life style related causes.

The third symptom is waking up too early. This is a symptom of some underlying malady like obstructive sleep apnea or other respiratory disorders.

The fourth symptom of insomnia is poor quality of sleep. A complete night's sleep consists of four deepening stages and rapid eye movement (REM) sleep. Stages 3 and 4 are very important ones for rejuvenating the body and the mind and if this stage is not reached the quality of sleep seems very poor.

The most important aspect of studying these symptoms and their causes is to relate them in the context of the patient's perception of the quantity and quality of sleep.

Natural Ways To Treat Insomnia
by Gray Rollins

Although it's quite common for most people to have an occasional sleepless night, lack of sleep on a regular basis can be disturbing. This is insomnia. Insomnia can leave you feeling tired and groggy throughout the day. It also causes psychological and physiological damage to the body. Before you look for a natural treatment for insomnia, consult a doctor. Sometimes, insomnia can be a symptom of another condition, like sleep apnea, lung disease, hot flashes or diabetes. When these underlying ailments are treated, insomnia may disappear too. Some natural remedies include:

Changes in lifestyle:

A major part of the food we eat is made up of toxins, which cause imbalance in the body. This acid-alkaline imbalance directly leads to insomnia in some people. Margarine, and other hydrogenated fats, refined table salt, mono sodium glutamate, sugar, chocolate, corn syrup, refined oils, baking powder, junk food, fried food, soft drinks and alcohol are all toxins. Replace these with natural foods. Vegetables and fruits contain a lot of fiber and natural enzymes that will balance the acid-alkaline ratio in the body. Fruit juices are not as good as the fruits themselves though. Avoid adding sugar to juices.

In women, insomnia is a common occurrence at the time of menopause. This may be due to the reduced levels of estrogen. Estrogen is needed by the body to absorb magnesium. Magnesium is an important nutrient that helps to relax muscles. A reduction in estrogen levels can directly cause insomnia, heart palpitations, and fibromyalgia. Magnesium-rich vegetables and fruits will help combat this problem.
 
Avoid stimulants during the day. Caffeine in coffee has the ability to stimulate the brain and reduce sleep. Some people can suffer from insomnia even if they have had only a single cup of coffee during the day.

Drink lots of water, as water helps to detoxify the body and flush toxins from the body.

Exercise: Sensible exercise will help increase blood circulation and give you a pleasant feeling of being tired. But, do not over-exercise. High exercise combined with a low-fat diet can cause insomnia. Excessive exercise leads to tightening of muscles and this makes sleep difficult.

Yoga: Yoga exercises help to improve the quality of sleep. The practice of certain postures increases blood circulation to the sleep centers in the brain, thus normalizing the sleep cycle. Deep breathing allows more oxygen into the body and clears the mind.
 
Tai Chi: Originated in China as one of the martial arts, Tai Chi combines elements of workout, meditation and dance. It focuses on controlled breathing, concentration and relaxation of muscles. Over a six-month period Tai Chi can improve sleep quality and lessen insomnia.

Relaxation techniques: Do not watch horror or crime movies just before you get to bed. Practicing a relaxation technique in bed will help induce sleep by calming the mind and relaxing the muscles. The relaxation technique does not aim to bring sleep; rather its aim is to achieve complete relaxation. Sleep will then be a natural by-product.

Reiki: Reiki is applied via the hands of the practitioner. The practitioner simply places his or her hands on the corresponding organs of the body to facilitate healing. This results in a deeply relaxing experience. Reiki is an excellent technique for stress management. It is a self-empowering and holistic healing process.

Self-hypnosis: Self-hypnosis consists of learning certain relaxation techniques that allow access to the subconscious mind. By using suggestions, one can persuade the subconscious mind to conquer insomnia. Many times, it is the mind's fixation with sleeplessness that leads to insomnia. Insomnia can be treated naturally, without taking any medication. However, a firm faith in the process is absolutely necessary.

About the author: Gray Rollins is a featured writer for InsomniaPlace.com. To learn more about natural insomnia treatments and insomnia relief, visit us.

 

Various Causes of Insomnia

Insomnia is a sleep disorder defined as the inability to sleep satisfactorily or to have any sleep at all. It is characterized by restlessness, sleep interruptions, a decreased in normal sleeping time, or, at worst, complete wakefulness.

Aside from the frustration that insomnia can cause its sufferers, this sleep disorder causes those afflicted to lack enthusiasm and energy, have memory and concentration problems, feel lethargic, frustrated and sleepy during the day. Worst case scenarios that may be brought on by insomnia are being prone to accidents, reduced work productivity and the aggravation of psychological and medical conditions. So what exactly are the culprits that make insomnia such a frustrating sleeping problem?

1. Emotional Distress especially when it is from internalized anxiety, anger, worry or stress. These emotional problems frequently trigger insomnia

2. Substance Abuse Drinking too much coffee, tea, colas or other "energy-upper drinks" is known to cause insomnia. Caffeine from these drinks is the main reason. Smokers can also be easy victims of insomnia because of the nicotine that cigarettes contain. Alcohol and certain medications can also make us prone to becoming insomniacs. Many people believe that alcohol can make us feel drowsy. But when the alcohol gets metabolized in the system it can cause us to wake up suddenly in the early hours of the morning.

3. Circadian Disturbance Our "body clock" or circadian rhythm when altered, can seriously affect our ability to enjoy healthy sleep. This body clock disturbance can be caused by an irregular sleep schedule because of jet lag, shift work, too many naps or even staying up past our normal bedtime. Students are particularly at risk when staying up late studying for exams.

4. Environmental Factors Extreme temperatures can disrupt one's sleeping patterns. Noise and bright lights can have the same effect. An uncomfortable bed or pillow can affect our quality of sleep too. Sleeping in an unfamiliar place such as a hotel can cause temporary insomnia.

5. Health Problems Health disorders such as diabetes, heart problems, hyperthyroidism, ulcers, and Parkinson's Disease may also cause insomnia. Asthma may also be one health problem that makes us prone to insomnia because of an asthmatic's shortness of breath. Frequent urination, heartburn, and chronic pain from leg cramps, tooth ache and arthritis can also cause insomnia. Psychiatric conditions such as schizophrenia and depression are also possible reasons for insomnia. Snoring with prolonged pauses in breathing while at sleep, also known as sleep apnea can also cause restless sleep. Restless Legs Syndrome (RLS) causes periodic leg movements during sleep in which the muscles to twitch excessively is one underlying cause of insomnia. Another cause is narcolepsy which is a tendency to fall asleep during the day.

6. Pre-bedtime Activities engaging in vigorous activities such as exercise just before bedtime can cause problems falling asleep. Very gentle exercise such as stretching, yoga or qigong may help. however, as it enables us to reduce stress. Consuming large meals when one is just about to sleep can also cause us to experience insomnia. This is because our metabolism is raised, prompting us to stay awake.

Do any of the above apply to you? Paying attention to these causes of insomnia and doing what we can to address them may help us to break the vicious cycle and enjoy restful sleep once again.

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