Insomnia

In the last few weeks I have found that more and more young women suffer from insomnia; it used to be that insomnia was exclusive to people with tremendous responsibilities, horrible problems or extremely bad habits. Well, it is a misconception.

The women I have met are very young and in one of the cases with almost no cares in this world, so I have decided to investigate into the matter and this is what I have found:

According to the National Heart, Lung & Blood Institute in the page of US Department of Health and Human Services, one in three adults suffers insomnia occasionally and one in ten adults suffer of chronic insomnia. Not get this, more women suffer from insomnia than men (no wonder we are loosing our hair!!).

Symptoms (daytime hours):

1. Tiredness
2. Lack of energy
3. Difficulty concentrating
4. Irritability

Possible risks:

1. Depression
2. Poor health
3. Accidents
4. Poor relationships
5. Poor job performance
6. Lower grades

Insomnia is perceived as a difficulty to fall asleep or a difficulty staying asleep.

The US Department of Health and Human Services describes only two types of insomnia:

1. Primary
   
2. Secondary

Other sources describe up to four:

1. Transient insomnia (short time)
2. Intermittent insomnia (on and off)
3. Acute insomnia (3 weeks to 6 months)
   
4. Chronic insomnia (years)

Common complaints of insomniacs:

1. Inability to rest their minds
   
2. Unable to close their eyes

Insomnia also has different patterns:

1. Difficulty falling asleep at the beginning of the night
2. Wake up in the middle of the night or too early in the morning and having difficulty to go back to sleep
3. Wake up in the middle of the night or difficulty to stay asleep

Causes for insomnia:

1. Psychoactive drugs (cocaine, ephedrine, amphetamines, etc.)
2. Stimulants (coffee, tea, chocolate, some herbs, etc.)
3. Hormones (such as menopause, PMS or menstruation)
4. Emotions (fear, stress, anxiety, anger, emotional pain)
5. Unsatisfactory sex life
6. Mental disorders (depression, schizophrenia, bipolar disorder)
7. Post surgery effects on our sleep pattern
8. Jet lag (frequent travelers)
9. Shift work
10. Brain lesions or injuries
11. Hyperthyroidism or hypothyroidism
    
12. Abuse of sleep aids
13. Lack or poor sleep hygiene
14. Nightmares
15. Sleepwalking
16. Believe it or not, full moon is also blamed for insomnia
17. Fatal familial insomnia
18. An overactive mind
19. Physical pain
    

Do not confuse insomnia with Delayed Sleep Syndrome or Sleep Apnea

Things to do:

1. Keep a sleep diary (at least one week) with your sleep patterns, your routine, how you feel while awake, food intake, any of the 19 circumstances above
   
2. Consult and discuss with your doctor the notes on your diary
3. Try to go to bed at the same time each night
4. Try to get up at the same time each morning
5. Avoid any stimulant either late in the day or at night, better yet, avoid them (coffee, cigarettes, alcohol, tea, etc.)
6. Exercise regularly and better if in the morning
7. Eat early dinners (2 hours before going to bed)
8. If light is a problem, keep your bedroom dark or use a sleeping mask
   
9. If noise is a problem, keep your bedroom quiet or use earplugs or a table water fountain
10. Establish a routine that will relax you and stimulate sleep such as reading, listening to music, taking a bath, etc.
11. If you cannot fall asleep within 15 to 20 minutes of going to bed get up and do something peaceful as reading, drawing, etc. and then try again.
12. If worry does not let you sleep, make a to-do list before going to bed.
13. Do not use your bed for anything else but sleep and sex
14. Avoid having a TV in your bedroom
15. Choose soothing colors for your bedroom
16. Avoid overcrowded bedrooms (for example too much furniture)
17. Keeping a clean and orderly bedroom helps (I know it by experience)
18. Drink soothing herbal teas such as Linden or Chamomile about 30 minutes before bedtime
    
19. Making a tea with the core or two leaves of lettuce has proven to be fantastic
    
20. Include in your diet foods that help relieve stress such as turkey and potatoes and of course, lettuce!

Call the doctor if:

1. Your insomnia lasts more than four weeks
2. You suspect your insomnia is a symptom of another medical condition

Visit the emergency room if:

1. You notice poor coordination and attention lapses
2. If you suffer pain
   
3. If you experience any difficulty when breathing

In a nut shell, you might need to:

1. Improve your sleep habits
2. Correct your sleep misconceptions
3. Control your environment
4. Manage your behavior
   
5. Attend therapy
6. Take medications

Always consult your physician before taking any medication, over the counter or prescribed, it is very important! And, please, follow his instructions.

I will continue to investigate to keep us up to date.