Learning ‘Sleep Sense’
Are you one of the many Americans plagued with insomnia?
You’re not alone. According to an article published in the April 2007 issue of About.Com: Longevity, between 30 to 40 percent of adults report some difficulty falling asleep or staying asleep and 10 to 15 percent of report some form of long-term, chronic insomnia.
Researchers attribute insomnia to a variety of factors, and there are different treatments available. Which form of treatment will work best for each individual is determined, in part, by what’s causing the problem.
Some of the different causes of insomnia include:
* Obstructive Sleep Apnea — A common sleep disorder in which breathing is interrupted 5-100 times per hour. These interruptions may not cause a person to actually wake up, but can create a chronic feeling of fatigue and mental confusion.
Often times, the person suffering with sleep apnea may not even be aware of their disrupted sleep habits, such as snoring, gasping or choking during the night.
Some people may not realize the severity of these common night time occurrences and therefore, do not seek treatment.
The most common treatment for sleep apnea is the use of a Continuous Positive Airway Pressure machine. This device delivers pressurized oxygen to the patient via a facial mask while they sleep.
Other treatments include weight loss or surgical techniques to reduce tonsils and/or soft palate obstructions.
* Restless Leg Syndrome — Another common cause of insomnia. Between 5 and 15 percent of adults have some form of this syndrome. It is a disorder that causes a tingling or pricking sensation in the legs that is temporarily eased by movement of the legs.
Restless leg syndrome may be caused by a variety of conditions, including deficiencies in iron or vitamin B-12, hypothyroidism, diabetes and certain medications.
Your physician may want to order lab studies to evaluate your levels of ferritin, B-12, TSH, and blood sugar.
* Depression — Psychological distress can interfere with sleep onset. Conversely, sleep deprivation can lead to depression and can also exacerbate other conditions, such as bipolar disorder.
A psychological screening for depression may be advised to determine the need for short-term or long-term medications.
Many over the counter sleep aids are also available, including melatonin, valerian, chamomile, magnesium, calcium and 5-HTP.
Your physician and pharmacist should be made aware of any medications you are taking for insomnia or other medical conditions.
Sleep hygiene measures are changes in habits that could prove beneficial to all individuals with sleep problems regardless of the cause. The following is a list of a few of those suggestions:
* Maintain the same bedtime and waking time every day.
* Use the bedroom only for sleeping, not as a library, eating area or TV room.
* Sleep in a cool, quiet environment.
* If you do not fall asleep within 20 minutes of going to bed, you may find it helpful to switch to another bed, free from pets or other bed partners who may inadvertently be keeping you awake.
* If awakening during the night, avoid looking at the clock.
* Avoid daytime napping or limit nap time to no more than 15 minutes.
* Develop consistent and rest-promoting bedtime routines such as listening to soft music or doing a quiet activity using dim lighting.
* Prior to bedtime, avoid caffeine and nicotine in the afternoon or evening; alcohol intake of more than three glasses; large meals or rigorous exercise within three to four hours of going to bed; watching TV late at night, especially programs that are high volume and excessively violent. Both the volume and bright lights emitted from your television set can stimulate brain activity.