Have you ever gotten home after a long day at work and found it difficult to unwind and go to sleep? A lot of people do. Ironically, even after juggling the stress of working a full-time job, shuffling the kids off to school and overseeing their endless needs, many find it difficult, if not nearly impossible, to get to sleep. Why?
This article will examine current information and treatment related to this troublesome disorder.
Insomnia, what is it?
Insomnia is a problem that affects more than 50% of adults with women being 1.3 times more likely to suffer from it. Also, people over 65 years are 1.5 times more likely than younger people to suffer from this affliction.
Short term sleep problems, called acute insomnia, include sleep disturbances of a few weeks but duration of less than one month. This usually requires no intervention. Mild insomnia is usually diagnosed as duration of about a month or so. But, longer term or chronic insomnia, one year or more, can lead to other more serious health conditions such as high blood pressure and heart disease.
There are two types of insomnia: Primary - meaning that it is not associated with any other condition. Secondary - indicating that the insomnia is associated with another condition such as arthritis, cancer, asthma, depression or heartburn.
Solutions -
Melatonin supplementation
Melatonin, which is a hormone produced by the pineal gland in the center of the brain, has been successfully used by many to treat the milder forms of insomnia. Titration is usually recommended until the therapeutic level is reached. Of course, before beginning any new supplements or drugs, check with your primary care physician.
Medications
One of the best places to check for possible causes of insomnia is with commonly used medications. Many sleep issues arise because of side effects of medications.
The solution is to check with your pharmacist regarding medication side effects. If you find that there is indeed a problem, discuss it with your physician for possible substitutes or changes in your medication.
Nicotine and Caffeine
For health reasons it is best to avoid nicotine since it is no secret that this chemical causes tar build up in the lungs of smokers which leads to lung disease. It is also a stimulant that can interfere with sleep.
So, smokers should seek the assistance of their physician or pharmacist in selecting a regimen to break the smoking habit. Once this is done, the desired good night's sleep may come easier than ever.
Caffeine is also a well known stimulant that can rob the insomniac of sleep. Start to cut down on caffeinated coffee and cokes, and other caffeinated beverages. Opt for decaf instead.
Know thyself
Understand that not everyone is a morning person. I know personally, that I can wake up about 4:30 am and watch the news, or do some writing or studying. But then, come 7:30pm, I am in the twilight zone. So, if you can stay up until midnight doing productive things, then great. You probably won't wake up at 5:00am. Organize your day then accordingly.
Exercise
Exercise is great for the body and mind, as well as for that endorphin-like, feel good effect, but not right before bed. Time out for that stuff is probably late afternoon, if you are an early bird like me.
Foods
Spicy and greasy foods are a no, no. Beef eaters should make a cut off time early in the day, like noon. Better yet, cut down altogether as red meat really taxes the digestive system, which makes it more difficult to fall asleep.
A better bet is turkey which is high in tryptophan, which is a sleep inducer.
As far as other foods to induce sleep, try chamomile tea, valerian, warm milk and restful, St. John's Wort. Also, aromatherapy with lavender and relaxation inducing music to help you drift off into a pleasant and restful sleep.
Sherl Wilsher is a nurse who is dedicated to writing about natural health and beauty topics. As the numbers of folks is growing who are tired of the adverse effects of chemicals, preservatives and drugs on health, these individuals are looking for sources of reliable information in educating themselves on important health topics.
For more information on health and beauty, please visit: http://www.sherelynne.blogspot.com/
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