Insomnia
What Is Insomnia?The term in'somnia literally denotes a complete lack of sleep. It is, however, used to indicate a relative inability to sleep that consists of difficulty in falling asleep, difficulty in staying asleep, early awakening or a combination of any of these complaints. Insomnia deprives the person of mental rest and thereby interferes with his activities in the day time. It constitutes a severe health hazard when it becomes a habit.
Sleep is a periodic state of rest for the body which is absolutely essential for its efficient functioning. It is the indispensable condition to the recuperation of energy. It gives relief from tension, rests the brain and body and a person wakes up in the morning fresh and relaxed. Sleep has been aptly called the "balm of hurt minds and the most cheering restorative of tired bodies".The amount of sleep varies within very wide limits from individual to individual. Normally, seven to eight hours of sleep every night is adequate for most people. Some, however, do well with four to five hours because their sleep is deeper and more refreshing.
Insomnia is. common among the elderly for a variety of reasons. The sleep of the elderly is often punctuated by brief periods of w.akefuiness during the night. In such cases it is the qtfetlty rather than the quantity which is most affected. With age, there is a gradual reduction of periods of deep sleep. Sleep requirements also diminsh with ageing. From nine hours of sleep per night at the age of 1 2 the average sleep needs decrease to eight hours at the age of 20, seven hours at 40, 61/2 hours at 60 and 6 hours at 80.
Insomnia is the most common sleep disorder. The signs of insomnia include difficulty falling asleep, sleeping too lightly, waking up in the middle of night and unable to fall back to sleep.
Symptoms: Although difficulty in staying asleep is the most common type of insomnia, the single symptom that most frequently marks the onset of insomnia is the difficulty in falling asleep. The signs of pathological insomnia are dramatic changes in the duration and quality of sleep, persistent changes in sleep patterns, lapses of memory and lack of concentration during the day. Other symptoms are emotional instability, loss of coordination, con¬fusion and a lingering feeling of indifference.
Causes: The most common cause of sleeplessness is mental tension brought about by anxiety, worries, overwork and overexcitement. Suppressed feelings of resentment, anger and bitterness may also cause insomnia. Constipation, dyspepsia, overeating at night, excessive intake of starches, sweets, tea or coffee and going to bed hungry are among the other causes. Smoking is another unsuspected cause of insomnia as it irritates the nervous system, especially the nerves of the digestive system. Environment factors such as overcrowding, excessive noise and poor bedding or housing conditions may also lead to transient sleep difficulties. Often, worrying about falling asleep is enough to keep one awake.
Causes of insomnia vary from person to person which include:
Psychological factors
Most of people suffer from insomnia due to stressful life events such as examination, job deadlines, new job, and loss of a loved one or interpersonal conflict. Depression, schizophrenia and bipolar disorder are commonly link to insomnia and require medical treatment.
Physiological factors
The most common medical conditions that trigger insomnia are gout, arthritis, back aches, headache, cancer and other diseases that cause pain.
Other causes:
Poor sleep environment include poor bed, extreme temperature in the bedroom, noise and bright light. Someone who shares the room and snore loudly may also affect your sleep.
The consequences of insomnia on health:
• Fatigue, lethargy, and lack of motivation
• Moodiness and irritability
• Inability to cope with stress
• Reduced creativity and problem-solving skills
• Poor concentration and memory
• Reduced immunity; frequent colds and infections
Tips for good night’s sleep
- • Go to bed at the same time every night.
- • If you need to take nap, do it in the early afternoon, and limit it to 30 minutes.
- • Keep your bedroom quiet and dark enough to facilitate sleep.
- • Make sure your bed is comfortable.
- • Do exercise regularly, preferably in the morning.
- • Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed.
- • Avoid engaging in mind stimulating activity such as playing computer game and watching action movie just before sleep.
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Sleep is more than just rest. Sleep provides us an essential time for body to restore energy, regulate immune system, gives the body a chance to repair tissues helps the brain organize and store memories. Unfortunately, more and more people suffer from insomnia nowadays.
What cause insomnia?
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