Causes and Treatments of Sleeplessness

Sleeplessness is an exhausting problem that can affect every facet of life and cause concentration problems. Many people find they are consumed with finding a cure and all their thoughts center around the problem. Identifying the type of insomnia is very important when searching for the correct type of treatment.

What is Insomnia

According to Dr. Sandra Cabot, co-author of Tired of not Sleeping, there are several subcategories of insomnia as listed below:

• Temporary insomnia: This normally lasts for a week or so and may be caused by jetlag or lifestyle changes.
• Short-term insomnia: Sleep is disturbed over a period of several months. This may be caused by a stressful event such as divorce or a death in the family.
• Chronic insomnia: This is a long-term problem with sleep quantity and quality affected.
• Secondary insomnia: This is caused by physical factors such as pain or drugs usage.
• Primary insomnia: This includes conditions like sleep apnea.
• Idiopathic insomnia: No cause is apparent even after investigation.
• Pseudo insomnia: This often affects older people. They believe they have insomnia but are actually getting enough sleep.

Understanding Normal Sleep Patterns

Sleep is a variable process that cycles through slow waves and rapid eye movement (REM) stages. During the slow waves of sleep, brain activity slows down allowing deep restoration and rest. During REM sleep the brain is more active and dreams occur. A cycle of slow waves and REM sleep usually lasts for 90 to 120 minutes with four to five cycles per night. Sleep allows the body and all its systems to relax and recover from the rigors of daily life.

What Causes Insomnia

People need varying amounts of sleep at different stages of their lives. Babies need 16 to 20 hours per day, teenagers nine hours and adults seven to eight hours. Those over sleep less and need about six and a half hours. Here are some of the common causes of insomnia:

• ageing
• depression
• allergies
• pain
• incorrect mattress/pillow
• jetlag
• lack of sex
• worry
• medical problems and illness
• stress and trauma
• bedroom that is too hot/light/noisy
• too much caffeine
• nightmares
• pets on the bed

Methods of Relieving Insomnia

Here is a list of simple remedies that have helped many people over the years. If the problem persists, it is essential to seek medical help to overcome it.

• Have a warm bath an hour or two before bedtime.
• Do not eat a large meal within three hours of going to bed. Small, easily digested snacks are acceptable.
• Avoid harsh fluorescent lights and action-packed television shows before bedtime.
• Eat foods that are natural sources of melatonin (the sleep hormone). These include tart cherries, walnuts, fever few and oats.
• Doctors can prescribe melatonin supplements as well as sleeping tablets and may refer a patient to a sleep clinic to obtain specialized help.

Insomnia can be a wearisome problem that causes exhaustion and irritability as well as impaired functioning in daily life. In the vast majority of cases, help is available and with perseverance, lifestyles can be changed to bring about permanent relief.

Recommended reading: Tired of not Sleeping? By Dr Sandra Cabot and Nancy Beckham ND, WHAS Pty Ltd, Australia, 2005, ISBN 0 9757436 0 0