Cures for Insomnia

Insomnia, defined as trouble falling asleep or staying asleep, is a common problem. Insomnia can occur in people of all ages. Most individuals just experience a night or two of poor sleep, but sometimes the sleep disturbance can last for weeks, months, or even years. Insomniacs typically complain of being unable to close their eyes or “rest their mind” for more than a few minutes at a time. Insomnia is most common among women and older adults. Transient insomnia lasts from one night to a few weeks. Most people occasionally suffer from transient insomnia due to such causes as jet lag or short-term anxiety. Acute insomnia is the inability to consistently sleep well for a period of between three weeks to six months. Chronic insomnia is regarded as the most serious; persists almost nightly for at least a month. Most adults have experienced insomnia or sleeplessness at one time or another in their lives. Insomnia is a common problem that may be temporary or chronic. An estimated 30-50% of the general population are affected by insomnia, and 10% have chronic insomnia. Stress most commonly triggers short-term or acute insomnia.

Most people over 70 need less than 6 hours sleep per night; and they tend to be light sleepers. Insomnia is a common problem that may be temporary or chronic. As many as one in 10 Americans have chronic insomnia, and at least one in four has difficulty sleeping sometimes. But that doesn’t mean you have to just put up with sleepless nights. Some simple changes in your daily routine and habits may result in better sleep. Insomnia affects all age groups. Among older adults, insomnia affects women more often than men. The incidence increases with age. Stress most commonly triggers short-term or acute insomnia. Chronic insomnia can lead to mental health problems such as depression, or misuse of alcohol or other medicines in order to gain sleep. Newborn babies can sleep for 16 hours a day, while children of school age need an average of 10 hours. Adults usually need, on average, 7 to 9 hours sleep a night. As we get older, its normal to need less sleep.

Insomnia that lasts for less time is known as short-term or acute insomnia.Insomnia affects all age groups. Among older adults, insomnia affects women more often than men. The incidence increases with age. Insomnia is the perception or complaint of inadequate or poor-quality sleep. Insomnia may cause problems during the day, such as tiredness, a lack of energy, difficulty concentrating, and irritability. Insomnia can be classified as transient (short term), intermittent (on and off), and chronic (constant). Insomnia lasting from a single night to a few weeks is referred to as transient. Insomnia may be a symptom of magnesium deficiency, or lower magnesium levels. A healthy diet containing magnesium, can help to improve sleep in individuals without an adequate intake of magnesium. Short-acting benzodiazepines or the newer hypnotic ‘Z medicines’ are the current preferred medicines for insomnia and are only available on prescription. Benzodiazepines are tranquillisers and are designed to reduce anxiety and promote calmness, relaxation and sleep.

Insomnia Treatment Tips

1. Using aromatherapy, including jasmine oil, lavender oil, Mahabhringaraj and other relaxing essential oils, may also help induce a state of restfulness.

2. Relaxation techniques such as meditation have been shown to help people sleep.

3. Traditional Chinese medicine has included treatment for insomnia.

4. A healthy diet containing magnesium, can help to improve sleep in individuals without an adequate intake of magnesium.

5. Melatonin has proved effective for some insomniacs in regulating the sleep/waking cycle.

6. Avoid or limit your use of caffeine (coffee, tea, sodas, chocolate), decongestants, alcohol and tobacco.

7. Exercise more often, but don’t exercise within a few hours before going to bed.

8. Behavioral treatments teach you new sleep behaviors and ways to make your sleeping environment more conducive to sleep.

9. Antidepressant trazodone (Desyrel) also may help with insomnia.

8. Avoid or limit tea, coffee, chocolate, and cold remedies containing caffeine.

9. Avoid drinking alcohol and smoking as these are also stimulants.

About the Author

Juliet Cohen writes articles for health and fitness and diseases treatment . For more information visit our site at http://www.healthfitnesstips.org/.

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Insomnia and Other Adult Sleep Problems $15.71 Many adults suffer from disturbed sleep. There are many possible causes for sleep problems, some psychological, others physical, and these can lead to unneccessary health and well-being problems. This comprehensive but easily understood book will help you to identify and explain problems leading to appropriate advice or treatment as necessary. It provide explanation of the possible causes, significance and treatment of insomnia, excessive sleepiness, and disturbed behaviour at night. Throughout the book, advice is provided to help adults to sleep effectively with extra coverage included for those at particular risk of sleep problems, such as shift workers, and parents of young children. Case studies are included to illustrate how adults with various sleep disorders ahve been correctly diagnosed and treated, and ‘Myths vs. Facts’ boxes help sort the valuable information from the misleading.

Overcoming Insomnia: A Cognitive-Behavioral Therapy Approach Workbook $29.8 It is estimated that one in ten U.S. adults suffers from chronic insomnia. If left untreated, chronic insomnia reduces quality of life and increases risk for psychiatric and medical disease, especially depression and anxiety. There are two forms of insomnia: secondary insomnia, in which it is comorbid with another condition such as psychiatric disorders, chronic pain conditions, or cardiopulmonary disorders, and primary insomnia, which does not coexist with any other disorder. This treatment program uses cognitive-behavioral therapy methods to correct poor sleep habits. CBT has been proven in multiple studies to improve sleep hygiene by reducing time spent in bed before sleep onset, reducing time spent awake after first sleep onset, and increasing the quality and efficiency of sleep. Developed by the authors, this evidence based treatment can be used for both primary and secondary insomnia sufferers. Patients are first given information about healthy sleep and the reasons for improving sleep habits, then a behavioral program is developed to address that patient’s specific sleep problems. Use of sleep logs, assessment forms, and other homework (all provided in the corresponding workbook) allows client and therapist to work together to develop an effective sleep regimen tailored specifically for each client. Finally, several sessions are dedicated to increasing compliance and problem-solving. TreatmentsThatWorkTM represents the gold standard of behavioral healthcare interventions All programs have been rigorously tested in clinical trials and are backed by years of research A prestigious scientific advisory board, led by series Editor-In-Chief David H. Barlow, reviews and evaluates each intervention to ensure that it meets the highest standard of evidence so you can be confident that you are using the most effective treatment available to date Our books are reliable and effective and make it easy for you to provide your clients with the best care available Our corresponding workbooks contain psychoeducational information, forms and worksheets, and homework assignments to keep clients engaged and motivated A companion website (www.oup.com/us/ttw) offers downloadable clinical tools and helpful resources Continuing Education (CE) Credits are now available on select titles in collaboration with PsychoEducational Resources, Inc. (PER)