Hearts & Minds - Information for ChangeSM Insomnia How understanding its causes can help you

       Insomnia is a sleeping problem that affects millions of people. If you don't sleep enough - eight to nine hours a night for most people - you may not function well during the day. Easy tasks can be difficult and confusing. Driving and crossing the street can become more dangerous. Your health may suffer.

       The good news is that most cases of insomnia can be cured, and people can resume living more normal, productive lives.

       Insomnia is a prolonged inability to obtain adequate sleep. Primary insomnia is when a person is having difficulty sleeping, unrelated to any other medical condition or problem. Secondary insomnia is when a person’s sleeping problems are caused by a health condition, medication being taken or substance being used. Examples of these include depression, heartburn, cancer, asthma, arthritis, caffeine, alcohol and drugs.

       Short-term insomnia lasts between one night and a few weeks and is caused by emotional discomfort, physical discomfort, significant life stress, illness, environmental factors (ongoing noise, light or somewhat extreme temperatures), as well as temporary changes such as jet lag or switching from day to night shifts. Long-term insomnia lasts at least three times a week for a period of at least one month and usually is related to other conditions like depression, chronic stress, pain or illness.

       Here are some common factors that contribute to insomnia and tips to help resolve them. The tips are for mild insomnia, only. If your problem continues or is more serious, please consult a doctor.
       1. Caffeine
       Caffeine is a stimulant found in coffee, soda, iced tea, chocolate and over-the-counter medications. Stimulants interfere with sleep. Therefore, it is best to stop drinking or eating caffeine at least four hours before bedtime. If you drink coffee earlier in the day, remember that caffeine stays in your system for up to 12 hours.

       2. Nicotine
       Nicotine is also a stimulant. If you smoke cigarettes, it is a good idea to avoid smoking at least an hour before bedtime. It is also a good idea to reduce the number of cigarettes you smoke between one and four hours before you go to bed. If you must smoke a cigarette: take longer, slower drags rather than small, short puffs, as this method will reduce the awakening effects of nicotine.

       3. Alcohol
       Alcohol has a relaxing effect on the body, but does not aide a person in falling asleep. It actually disrupts the sleep cycle because one sleeps very lightly after consuming alcohol. Alcohol causes fewer REM sleep patterns, which prevents people from feeling fully physically and emotionally refreshed the following day.

       4. Food
       A small snack before bedtime is okay but a large meal will interfere with your ability to fall asleep. The nutritional value of the foods you eat is also a factor. Foods high in protein are not a good idea before bedtime, but foods high in carbohydrates are recommended and have even proven helpful in falling asleep, according to research studies. Drink beverages before 8p.m. or one/two hours before bedtime. Drinking after this time may cause one to wake up once or twice to use the bathroom.

       5. Exercise
Exercise is a great part of a daily routine and has many benefits. In regard to sleeping patterns, exercise during the day will make it easier to fall asleep at bedtime. It is not a good idea, however, to exercise too close to bedtime because it awakens your body.

       6. Stress / Emotional Difficulty
       A broad range of life issues contribute to feelings of stress, anger, depression, etc., which can interfere with sleep. Getting to the root of these issues is the best way to resolve them and to sleep better. If an issue cannot be resolved by you alone, then consult friends for a shoulder to lean on or for advice. When a situation can’t be changed, sometimes acceptance can relieve those feelings and help you to sleep better.

Overcoming Insomnia - More restful steps you can take
 

Free Newsletter  |  Blog
Global Survival  |  End Poverty Campaign^SM

Self Help:  Main Page & Articles
Top of Page  |  Home Page  |  Site Guide
Contact Us  |  Join/Donate

by Greg S.
This web page and entire website © Copyright: 1997 - 2007 by Hearts and Minds Network, Inc. http://www.heartsandminds.org/self/insomnia.htm - online January 11, 2006, latest text changes June 17, 2007

Helpful Info
Inspiration

Help Yourself

Help Others

Site Guide

Hearts & Minds
Home

About

Contact

Donate/Join

Volunteer from Anywhere

Copyrights, Reprints & Important Notes