Insomnia – Avoid it and Sleep well

Insomnia is a common condition of someone that has trouble on falling or staying asleep. It is a symptom rather than a stand-alone diagnosis or disease caused by difficulty in initiating, maintaining, inadequate quality or quantity of sleep.

Insomnia can be due to several reasons like low blood sugar imbalances, digestive disorders, breathing problems, stress, depression, prescription and nonprescription drugs, organ weakness, hormonal imbalances, lack of exercise and mental/emotional factors. This condition can range from mild to severe, depending on how often it occurs and for how long. There is no consensus, but generally:

• Symptoms lasting less than one week are transient insomnia,
• Symptoms between one to three weeks are short-term insomnia, and
• Those longer than three weeks are chronic insomnia.

Symptoms

• Weight gain
• Changes in lifestyle
• Stress at work, home or school
• Other environmental issues
• Difficulty falling asleep, waking up often during the night and having trouble going back to sleep, waking up too early in the morning and un-refreshing sleep.

Most often daytime symptoms will bring people to seek medical attention. Daytime problems caused by insomnia include the following:

• Poor concentration and focus
• Difficulty with memory
• Being uncoordinated
• Irritability and impaired social interaction
• Motor vehicle accidents because of fatigued, sleep-deprived drivers
• Alcohol and antihistamines may compound the problems with sleep deprivation.
• Others have tried nonprescription sleep aids.

Popular treatments and recommendations  

• Consume Chamomile tea
• Consume Lemon balm tea
• Valerian root(as a supplement or a tea)   
• Eat or drink freshly ground nutmeg powder at bedtime
• Try eating a mashed banana with roasted cumin seeds after dinnerEngage in prayer, meditation or some other quiet, mind-settling routine at least 30 minutes before bedtime
• If you are taking a medication that you suspect is keeping you awake at night, inform your doctor immediately
• Try relaxing in a hot bath just before bedtime
• Do not drink a lot of fluids before bed
• Eat a small, healthy, very light snack just before bedtime
• Try Acupuncture therapy, consult a qualified practitioner

Prevention

• Turn off the television, radio, computer, telephone and all other distractions at least 30 minutes before bed time
• Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can prevent you from falling asleep. Alcohol can cause waking up in the night and interferes with sleep quality.
• Get regular exercise. Try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for 3 hours before the time you go to sleep.
• Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
• Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
• Follow a routine to help you relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.
• Avoid using your bed for anything other than sleep or sex.
• If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
• If you have trouble lying awake worrying about things, try making a to-do list before you go to bed. This may help you to "let go" of those worries overnight.

References

• http://www.nhlbi.nih.gov/health/health-topics/topics/inso/
• http://www.insomnia.net/
• http://www.emedicinehealth.com/insomnia/page3_em.htm#Insomnia Symptoms
• http://www.home-remedies-and-natural-cures.com/chronic-insomnia.html
• http://www.womenshealthzone.net/sleep-disorders/insomnia/prevention/