Insomnia Contributions by Gary Wu

There are various ways to treat insomnia. Although nowadays, there are many drugs marketed as sleep enhancers, you should still consider drug-free solutions for your sleep problems. These solutions include some lifestyle changes, measures that will promote comfort and ways that will help eliminate the obstacles to a restful sleep.

For some, getting their sleep requirements involves making some changes on their routine during the day and when they go to bed. Below are some tips that may help in getting a restful sleep at night:

• Adopt a healthy sleep routine - One helpful way to manage insomnia is by establishing a regular bedtime routine and a regular sleep-wake schedule Try to keep your bedtime and wake time consistent everyday, including weekends.

• Simple ways to relax - A warm bath before bedtime can help prepare your body sleep. A massage at bed time may also work wonders. Adopt relaxing bedtime rituals such as reading or breathing exercises.

• Limit day time naps - Naps can make it quite difficult to fall asleep at night. If you can't get survive a day without one, try to limit your naps to no more than 30 minutes. You should also avoid late afternoon naps.

• Avoid tobacco products - Nicotine, the dependence-forming substance found in cigars and cigarettes, is a known stimulant. A study published in Depression and Anxiety journal in 2008, linked nicotine dependence with insomnia among patients with panic and post-traumatic stress disorder.

• Don't put up with any discomfort - Having conditions that cause pain may be an obstacle to a good night rest. If you have existing health condition that can make you experiencing any physical discomfort, make sure that the medicines at hand are effective enough you to to control symptoms while you're at sleep.

• Get out of bed when you can't sleep - If you're having trouble falling asleep, get out of bed after 15 minutes and do something relaxing, such as reading. Engaging briefly in calm activities is a lot better than staying in bed staring at the ceiling.

There are herbs that have originally been folk remedies for sleeping problem and have later been shown to have the same mode of action as pharmaceutical sleep aids. Many herbs have tranquilizing and soothing properties, relieve anxiety, stress and restlessness.

Insomnia may seem to be a complex problem, but you can not underestimate the effectiveness simple measures that may help promote sleep. Assessing your own eating habits, for example, may be helpful in identifying the of the obstacles to a good night sleep.

Foods and habits to avoid

Certain food items eaten at the wrong time can disrupt your sleep and may also cause discomfort. Simply limiting the intake certain foods could be a key to restore sleep.

• Foods high in caffeine - Caffeine is a known stimulant and has long been linked to many sleep disorders, including insomnia, because of its known physiological effects. Caffeine induces alertness and may keep you awake for hours. It is important to avoid taking food items with caffeine especially in the late afternoon or evening to lower the chance experiencing symptoms of insomnia. Caffeine is found in various food items including: coffee, tea and chocolates.

• Alcohol - Because it is known to quickly induce sleep, some turn to alcohol as an attempt to combat insomnia. They fail to realize that alcohol can not really provide a restful sleep. Alcohol can dehydrate your body, because of this you fail to get a deep sleep that will rejuvenate you. Because your body will signal you that it needs water, you're likely to wake up just a few hours after drifting in an alcohol-induced sleep

• Foods high in sugar and refined carbohydrates - These foods contain simple sugars, because of their chemical make-up, they are easily absorbed by the body. This means instantly giving you a burst of energy and it may disturb your ability to sleep. High sugar foods that you must avoid include: white sugar, commercially baked goods, energy drinks, candies, soda and donuts. Avoid spicy or fatty foods, beans, cabbage and peanuts.

• Over-consumption - The amount of food you eat and meal timing may also influence your sleep. If you've been having trouble sleeping, avoid large meals and beverages before bedtime. It's fine to have a light snack, but eating too much late in the evening can interfere with sleep. It would also help to drink less before bedtime so that you won't have to do frequent trips to the toilet.

Foods to eat

Certain food items are though to stimulate the production of melatonin and tryptophan. These are chemicals that help your mind and body relax, and get to sleep. One way to beat insomnia is by eating foods rich in tryptophan and melatonin close to bedtime

• Cherries - Cherries are among the few known food sources of melatonin, the hormone known to influence circadian rhythms and sleep. When the sleep disturbance is causes by change in environment and time zone, such as in jet lag, melatonin may help promote a restful sleep. Although melatonin is commercially available as a supplement, it would not hurt if you will opt for the natural cure.

• Grapes - Grapes are another fruit that may contain melatonin, this is according to the study published in the Journal of the Science of Food and Agriculture's summer 2006 issue. Aside from playing an important part role in the sleep-wake patterns, melatonin and has antioxidant properties. Investigators reported that the grape varieties which have high content of melatonin are: Nebbolo, Merlot, Cabernet Savignon, Sangiovesse and Croatina.

• Dairy Products - Dairy products contain the amino acid tryptophan, which promotes the production of the serotonin and melatonin. Tryptophan is used by the brain to make neurotransmitters that induce sleep. Have one glass of warm milk an hour before going to bed.

Insomnia can be managed in different ways. If sleep disturbance fails to resolve with other supportive care measures, your doctor may recommend medications that can promote sleep. These can either be prescription or over-the-counter drugs. Most of these medicines are only recommended for short-term use. Drug treatment will depend on the causes of insomnia and severity of symptoms. For some people, sedative hypnotics or sleeping pills are enough to restore sleep, but others who suffer from underlying conditions such as depression may need antidepressants with sleep-inducing properties

Insomnia is complex problem caused by many factors that may act individually or in combination with others.

Psychological factors

Psychological or emotional issues can cause insomnia. Stress, anxiety, depression and other behavior or mood-related problems are among the psychological causes of sleepless nights for many people. Stress hormones can make the mind active at night and keep someone awake for hours. Studies show that insomnia commonly accompanies anxiety disorders.

Depression and insomnia can be linked in more ways than one. The chemical imbalance thought to be involved in depression can cause symptoms of insomnia. In addition, the worries that normally accompany depression could make it difficult for you to sleep at night.

Psychoactive drugs or stimulants

Any psychoactive drug or stimulant (including caffeine) cause chemical reactions in the brain that affect the release of certain hormones causing some people to suffer from insomnia.

Medications

Insomnia may be a side effect of some antidepressants, blood pressure medications, anti-allergy drugs and stimulants.

Caffeine: Drinks that contain caffeine increase your alertness. Having coffee, tea, cola and energy drinks in the late afternoon or evening will likely keep you awake at night.

Smoking: Smokers are at risk for insomnia because the nicotine in tobacco products is a stimulant. Those who drink alcohol are not spared from sleep problems either. Alcohol may quickly induce sleep, but it prevents deeper stages of sleep and may awaken you in the middle of the night. As consequence, your body fails to rejuvenate.

Underlying disorders

Insomnia may develop in patients suffering from diseases that cause pain and other discomfort. Restless leg syndrome, cancer, congestive heart failure, diabetes, lung disease, hyperthyroidism, stroke, Parkinson's disease and Alzheimer's disease are among the conditions linked to insomnia. Additionally, insomnia can also be present in sleep disorders such as sleep apnea and narcolepsy.

Certain circumstances or conditions can increase your risk for insomnia.

More on Risk Factors for Insomnia

Insomnia is a common complaint characterized by having trouble with how much or how well you sleep. You might go to bed at the usual time, but instead of getting sleep, you find yourself thinking a lot of things or tossing and turning. Some complain of recurrent periods of wakefulness or repetitive early morning awakenings.

Insomnia is not defined by the number of hours sleep you get or how long it takes you to get to sleep. Each person’s sleep needs differ, and if those needs are not met, a number of problems may arise.

Insomnia sufferers usually awaken feeling unrefreshed and they feel tired during the day. Inadequate sleep can lead to mood changes, lack of motivation, decreased attention span, trouble with concentration and increased fatigue. Insomnia may take a toll on your work performance as well as quality of life.

Insomnia can vary in severity and duration. It may last a few nights for some people, while others may struggle with insomnia for several months or years. According to the National Center for Sleep Disorders Research at the National Institutes of Health, about 30-40% of adults report some symptoms of insomnia within a given year, and about 10-15 percent of them say that they suffer from long-term or chronic insomnia.

Being deprived of sleep may affect your physical and mental functions, hence insomnia must be approached as any health challenge. If you're among the millions who suffer from insomnia, you need to know that there are various ways to counteract it. Increasing your awareness on the basic facts about insomnia is an important step towards rejuvenating your health.

Insomnia may occur in several forms. Identifying which type of insomnia you’re suffering from will help your health care provider determine which treatment options would suit you best.

Types of Insomnia