Insomnia, The Sandman's Arch Nemesis!

Hopefully the following information will give you a better
understanding of this cruel disorder.

Insomnia is described as difficulty in falling asleep or difficulty to achieve continuous sleep. It is not a disease or diagnosis but a symptom. An average person experiences insomnia at least once in their life. It was found that 30-50% of people are insomniacs.

All age groups are affected by insomnia. Its incidence increases as age increases because stress is the most common cause of insomnia. Furthermore, women are more affected by this than men.

The cure for insomnia involves activities that would promote sleep and reduce stimulation. Several activities are advised to the insomniacs to prepare their body for sleep.

1. Exercise regularly. Studies have shown that regular exercise helps the body with its sleeping problems. It is generally important to attain optimal health. It is important to stress that exercise should be made early in the morning and not immediately before sleeping.

2. Avoid heavy meals and lots of fluids before going to bed. Large meals could lead to indigestion while a lot of fluids will increase the incidence of having to get up to urinate in the middle of the night

3. Maintain a peaceful and comfortable environment. During bedtime, turn off the lights, turn off anything that could create noise, and be sure you are comfortable with the room temperature. These factors affect sleep. Remove the clock from sight because it will contribute to your anxiety and frustration when you can't fall asleep.

Do you have troubles falling asleep at night? Do you wake up in the middle of the night worried and can't sleep until the morning?!

If you do, you might suffer from insomnia.
Insomnia is a sleep disorder characterized by the inability to fall asleep, inability to remain asleep, waking up too early, or the inability of getting enough sleep.
Everyone experiences insomnia in their life, but if the insomnia is being prolonged there is a problem that should be treated.

So, what can we do about it and how can we get back to sleep normally?!

I'm going to talk to you about the natural ways to relax the body so you can fall asleep and remain asleep all night long.
Of course, there are always medications but I would suggest trying the natural remedies before you insert any chemicals into your body.

After a long day, the body has to change its mode and get into relaxation, if it doesn't happen very easily you can try these remedies here that you can make yourself from what you can find in your home.
Each individual has a different treatment that works best for him, so try some of the options that are suggested here until you find the best one for you.

1. Drink a cup of warm milk before you go to sleep.
2. Grind: 5 carrots, spinach, 2 leaves of dandelion, 2 broccoli flowers and one beet. Eat and sleep like a baby.
3. Put some lavender oil in a burner or a bath.
4. Fill up your pillow cover with: peppermint, rosemary, rose leaves, levender and Lemon verbena. Sleep throughout the night.
5. Dip your feet in a hot tub before bed time.
6. Stir 1 teaspoon of lavender leaves to a cup of boiling water, cool and drink 3 times daily.

Also while you are trying these treatments and trying to relax your body you should try some meditation by breathing deep:
Close your eyes, count your breaths till 10 and start again, breathe naturally.

Have a good night sleep and wake up fresh in the morning.

About the Author
Alternative Medicine
www.grannymed.com 
www.alternative-remedies.org
 

This article covers the medical aspects of symptoms, related disorders, risk factors, diagnosis, treatment, self care, recommendations, therapies, surgery, alternative medicine, and prognosis. It is quite a long read and you may need to get a glass of water first!

Sleep Disorders Diagnosis Basics.

Sleep disorders can manifest as an inability to sleep (insomnia), daytime sleepiness, abnormal movements or behavior during sleep, or an inability to sleep at the appropriate time. Insomnia, defined as a persistent difficulty falling or staying asleep that impairs daytime function, is the most common sleep complaint. Insomnia can be caused by a variety of conditions, and can take many forms.

People with daytime sleepiness are fatigued, have a tendency to fall asleep in inappropriate places at inappropriate times, and have poor concentration, among other problems.

Some people have abnormal behaviors during sleep that may manifest as leg jerking or other body movements. Common causes of this disorder include restless leg movement disorder, periodic limb movement disorder, or seizures.

Other disorders, related to sleep deprivation, result in sleepiness and an inability to fall asleep at appropriate times.

There are four different types of major sleep disorders: dyssomnias, parasomnias, those caused by medical, neurological, or psychiatric problems, and proposed sleep disorders, a category for which little information is currently available. Dyssomnias produce insomnia or excessive sleepiness as a result of either disturbed nighttime sleep or impaired wakefulness. The dyssomnias are a mix of disorders originating in different body systems, and are further divided into intrinsic, extrinsic, and circadian–rhythm sleep disorders. Intrinsic disorders such as narcolepsy, obstructive sleep apnea syndrome (OSAS), and restless legs syndrome (RLS) occur as a result of internal causes. Extrinsic disorders typically occur as a result of environmental factors. Circadian–rhythm disorders are a result of sleep–wake cycle disruption.

Parasomnias are undesirable phenomena, such as night terrors or sleepwalking, that occur during sleep. Parasomnias include rapid eye movement (REM)–related parasomnias that interfere with sleep, as well as disorders of arousal and sleep–wake transition.

Disorders associated with medical, psychiatric, and neurologic problems include conditions such as chronic obstructive pulmonary disease (COPD), anxiety disorders, alcoholism, and dementia.

Proposed sleep disorders comprise a category for cases in which there is not enough information to make a standard sleep disorder diagnosis. For example, it is not known whether short sleepers and long sleepers should be categorized as patients with sleep disorder, or if their time asleep merely represents an extreme in the range of normal sleep physiology.

Sleep disorders affect about one–third of the population. While individuals of all ages—even infants—can be affected, the elderly are especially prone to sleep disorders. Fortunately, most sleep disorders can be treated successfully through behavior modification and/or medication.

Causes
Medical or surgical problems, neurological disorders, and psychiatric disorders can all cause sleep disorders.

The numerous medical problems affecting sleep include asthma, heart disease, peptic ulcer disease, chronic obstructive pulmonary disease, and rheumatic disorders. Any sort of chronic pain may also impair sleep. Neurological disorders such as neurodegenerative diseases, strokes, headache syndromes, and neuromuscular disorders are associated with sleep disorders.

Psychiatric disorders such as depression, anxiety disorders, and panic attacks may be the underlying cause for approximately half of all cases of insomnia.

Drug and alcohol use can induce insomnia. Although some people use it to relax, alcohol, like other sedatives, disrupts sustained sleep. The nicotine found in cigarettes, as well as the caffeine in coffee, tea, and chocolate can also prevent you from falling asleep. In fact, for individuals sensitive to caffeine, even a few cups of coffee consumed in the morning can adversely affect sleep at night. Stimulant drugs such as amphetamines and antidepressants postpone sleep, as does phenylpropanolamine, which is present in many nonprescription decongestant treatments and diet aids.

Disruptions in internal sleep–wake cycles (circadian rhythm) can cause sleep disorders. Circadian rhythm refers to biologic changes throughout a 24–hour cycle. In mammals, nerve cell pacemakers control the biological rhythms involving the sleep–wake cycle.

Patients with circadian rhythm sleep disorders typically experience delayed–sleep phase syndrome, causing them to stay up well after midnight and wake up late in the morning. Delayed sleep phase syndrome is most commonly found in adolescents and young adults, and the onset of this disorder usually occurs around puberty.

Individuals with advanced–sleep phase syndrome retire early in the evening and awaken early in the morning.

Jet travel and night shift work contribute to circadian rhythm disruptions. Jet lag from rapid travel across time zones and shift–work sleep disorder are the most common circadian rhythm sleep disorders.

Stress and environmental factors can also lead to sleep problems. Stressful events related to financial problems, marital or family difficulties, or work demands are common causes of insomnia. For some patients, conditioning factors may cause sleep disruptions to persist even after the stressful event has passed.

Being at a high altitude alters breathing patterns, and thus can disturb sleep. People in this situation may awaken several times throughout the night, and will have poor–quality sleep. Although this sleep disturbance usually is worse during the first few nights spent at a high altitude, it may continue for a longer period of time.

Other factors, such as ventilation, humidity, noise, or an uncomfortable mattress can negatively affect sleep.

Symptoms
Sleep disorders can delay sleep, prevent sleeping through the night, and hinder alertness and coordination during the daytime. Lack of sleep leads to drowsiness and diminished attention and performance. Primary care physicians should be alert to the possibility of sleep disorders in patients who complain of vague symptoms such as fatigue and tiredness.

Symptoms of Sleep Disorders

Insomnia Excessive daytime sleepiness or hypersomnia
Difficulty falling asleep
Frequent awakenings
Early morning awakening
Insufficient sleep
Daytime fatigue or sleepiness
Irritability or lack of concentration.
Anxiety, sometimes depression
Forgetfulness
Psychomotor symptoms Excessive daytime sleepiness
Falling asleep in inappropriate places and circumstances
Lack of relief of symptoms after additional sleep
Daytime fatigue
Inability to concentrate
Impairment of motor skills and cognition

Sleep disorder symptoms range from an inability to sleep to excessive drowsiness. While insomnia—the inability to fall asleep or to maintain sleep through the night—is an obvious sleep disorder, other symptoms are not so clear–cut, and at first glance may not appear to be related to a sleep disorder.

Some individuals may sleep for very long periods (hypersomnia), or may experience excessive drowsiness and fall asleep at inappropriate times during the day. Some individuals never really feel rested, although they do not recall any difficulty sleeping at night.

Snoring and moving can disrupt sleep. Patients with sleep apnea usually snore a great deal and repeatedly wake up throughout the night, although they may have no recollection of these activities.

Periodic limb movement disorder may lead to poor–quality sleep and daytime drowsiness.

Some patients with parasomnias may experience episodes of sleepwalking or sleep terrors. Another parasomnia, rapid eye movement sleep behavior disorder, involves aggressive movements, reflecting dream activity during REM sleep. This violent activity sometimes injures a bed partner. REM sleep behavior disorder is associated with neurological disorders in about half the cases. In elderly patients, REM sleep behavior disorder may be associated with cerebrovascular disease, Parkinson's disease, or Alzheimer's disease.

Narcolepsy, a disorder involving excessive sleepiness, is usually associated with abrupt loss of muscle tone (cataplexy) and REM sleep reactions. Symptoms of narcolepsy include sleep paralysis, the inability to move after awakening from sleep, and hallucinations.

Risk Factors
Overweight, middle–aged men are at risk for sleep apnea. Obesity often contributes to reduced space in the upper airways by increasing deposition of fat in the soft tissues of the pharynx. Superficial fat masses in the neck may compress the pharynx. The upper airways are narrowed during sleep, a condition that sets the stage for obstructive sleep apnea. Because of the narrowed upper airway, most individuals with obstructive sleep apnea frequently snore.

Although not limited by age or sex, obstructive sleep apnea typically occurs in middle–aged and elderly men who are slightly overweight (with a body mass more than 20% of normal), have a history of snoring, and often have mild to moderate hypertension.

Enlarged tonsils or an enlarged tongue also may place an individual at risk for sleep apnea episodes.

People who abuse drugs and alcohol are at risk for sleep disorders. Although alcohol and sedatives may help some people relax enough to fall asleep easily, using these drugs often leads to poor–quality sleep. Alcohol use also makes obstructive sleep apnea worse because the drug adversely affects upper airway muscles. Individuals who take certain types of sedatives and antidepressants, or who are alcoholics, may be at risk for REM sleep behavior disorder.

The risk for some sleep disorders is genetic.

Diagnosis
Many sleep disorders can be hard to detect, and must be diagnosed by a skilled clinician. A sleep specialist should handle your treatment. Sleep medicine is a relatively newly developed subspecialty, giving rise to sleep disorder centers with specialized physicians and technical staff.

Your doctor will take a thorough patient history when you seek treatment for sleep disorders. Your doctor should explore any complaints of fatigue and tiredness to find out if they are related to a sleep disorder. In addition to your input, quite often information from a family member about symptoms such as snoring and drowsiness can provide vital clues.

Your doctor may ask you to complete a sleep log over a period of two weeks, or to come in for testing in a sleep lab to document your sleep pattern. Many patients will benefit from referral to a sleep laboratory where specialized tests can be performed. If you spend the night in a lab, you will most likely be given a polysomnography, which is an electrophysiological test for sleep disorders.

Patients undergoing a polysomnogram can expect to spend the night in the center where their sleep will be assessed by simultaneously measuring and recording electrocardiograph findings, airflow, respiratory effort, oxygen saturation, and leg movements.

Another test conducted in a sleep laboratory—the Multiple Sleep Latency Test—is performed during the daytime, usually after a polysomnography has been performed. A patient undergoing the MSLT will take four to five naps throughout the day at two–hour intervals.

It is essential to address any medical, neurological, or psychological condition that may be causing or contributing to a sleep disorder.

Various medical problems such as peptic ulcer disease, rheumatic disorders, asthma, and neurological disorders such as headache syndromes and neuromuscular disorders frequently cause discomfort and pain, thus impairing sleep. Patients with psychological conditions such as anxiety and obsessive disorders often lie in bed preoccupied with their thoughts, which hinder sleep. For such patients, it is important to address the underlying conditions that may be causing or contributing to their sleep disorder.

Treatment
Urgent Care
Sleep disorders may pose risks to health and safety. Automobile accidents related to sleepiness pose a serious safety risk for patients whose sleep has been disrupted. Additionally, diminished alertness and impaired performance cause increased safety hazards both at home and in industrial settings, particularly if dangerous machinery or equipment is involved.

Self Care
Avoid all tobacco products, and reduce or eliminate caffeine intake. Caffeine found in coffee, tea, and cola drinks is known to hinder sleep. Caffeine consumption can both delay the onset of sleep and cause more frequent arousals. For example, a few cups of coffee can reduce total sleep time for eight to 14 hours after consumption. Some individuals are more sensitive to the effects of caffeine than others.

Smoking tobacco products may worsen physical conditions such as asthma, thus leading to disturbed sleep. The nicotine found in tobacco is also known to interfere with sleep.

Patients should avoid illegal recreational drugs and use nonprescription “over–the–counter” preparations with caution. Amphetamines and cocaine reduce REM sleep and total sleep time. Marijuana can also lead to insomnia.

Many over–the–counter medications, such as cold and cough preparations, also contain caffeine or caffeine–related compounds. Their use can lead to impaired sleep.

Individuals should use over–the–counter sleeping pills with caution, as they can diminish alertness and pose a threat to personal safety and should not be considered for long term relief of insomnia.

Because alcohol contributes to sleep disorders, people who have trouble sleeping should eliminate or drastically reduce their intake. Although alcohol ingestion can increase drowsiness and cause one to fall asleep more rapidly than usual, even small amounts of alcohol can interfere with the brain's ability to maintain sleep, resulting in numerous awakenings throughout the night appearing to simulate insomnia.

Patients with sleep apnea are advised to avoid alcohol consumption shortly before bedtime because of the sedative effects of alcohol on upper airway muscles.

Minimize stress when possible. Patients should try to remove unnecessary stress and try to avoid stressful situations, particularly in the evening. What constitutes a stressful event will vary from individual to individual. For example, those who find paying bills to be a stressful event should consider handling them well before bedtime.

Moderate exercise earlier in the day helps to increase sleep. Moderate exercise earlier in the day is a healthy habit. Because exercise raises the heart rate and causes adrenaline production, it is best to avoid strenuous exercise within six hours of bedtime.

Good sleep habits can help promote sound sleep.

Many chronic forms of insomnia require multiple approaches to treatment that include what sleep disorder specialists refer to as sleep hygiene recommendations.

Patients with transient insomnia often will improve after the stressful events that triggered the insomnia are removed. Good sleep hygiene can assist the healing process. Timely detection and treatment are essential to prevent transient insomnia from becoming a chronic disorder.

Sleep Recommendations

Reduce time in bed
Avoid trying to sleep
Obscure any bedroom clocks
Exercise approximately six hours before bedtime
Establish a regular sleep schedule
Avoid coffee
Avoid alcohol
Avoid tobacco
Eat a light snack before bedtime
Deal with worries before bedtime

Drug Therapy
Your doctor is the best source of information on the drug treatment choices available to you for insomnia.

Here is a list of common medications for Insomnia: Ambien, Dalmane, Doral, Estazolam, Flurazepam, Halcion, Lunesta, ProSom, Quazepam, Restoril, Sonata, Temazepam, Triazolam, Zaleplon, Zolpidem


Other Therapies
A behavioral treatment called sleep restriction therapy involves reducing the time actually spent in bed. The time you spend in bed will be adjusted gradually until it approaches the amount of time actually required for sleep.

This type of treatment includes going to bed only when sleepy, and restricting use of the bed for sleeping (not reading, watching television, or eating).

Bright–light therapy may help reset the circadian pacemaker. Bright–light phototherapy during the morning hours may help to realign the neural pacemaker for patients with circadian rhythm disorders, especially delayed sleep phase syndrome.

Surgery
Surgery may help some patients with sleep apnea. Surgery is usually not necessary for sleep disorders, although patients with sleep apnea may require throat surgery to clear up their problem.

Weight loss and prescription drug therapy may not be sufficient to correct the cause of sleep apnea. Patients who have significant obstruction of the retropalatal airway may benefit from surgical resection of excess palatal and oropharyngeal tissue (palatopharyngoplasty).

Alternative Medicine
Melatonin or other alternative substances may be used with caution. Melatonin is being evaluated for treating circadian rhythm disorders, and some benefit has been observed in jet lag and shift work. Some researchers caution against the careless use of unlicensed preparations for relief of insomnia.

Alternative Substances Used to Promote Sleep

Valerian, English valerian, (allheal Valeriana officianalis) Purported sedative and sleep aid used since Medieval times
Skullcap, blue pimpernel, (madweed Scutellaria lateriflora) Purported herbal remedy for insomnia. Efficacy not established.
Passion flower (Passiflora incarnata) Purported herbal remedy for restlessness and insomnia. Efficacy not established.
Chamomile (Matricaria chamomilla) Purported remedy for insomnia and other conditions. Used by Egyptians. Efficacy not established.
Melatonin Hormone synthesized by the pineal gland. Hypnotic and circadian rhythm effects have been documented. Its safety for use in various sleep disorders has not been established by double blind, placebo–controlled large–number studies. Available as “nutritional supplement,” but indiscriminate use is discouraged

Stress reduction techniques such as breathing exercises, massage therapy, and warm baths may aid sleep. Deep breathing exercises may help induce drowsiness. One such exercise involves lying on the back or side with the eyes closed, deeply filling the lungs with air, and then exhaling while drawing in the abdomen to push out as much air as possible. This pattern is repeated three times, and at the end of the third exhalation, holding one's breath as long as possible. The breathing exercise is repeated two or three times until the onset of drowsiness.

Massage therapy is another way to relieve muscular tension before going to sleep.

A warm bath before bedtime can help to relax the muscles. Baking soda in the bath water can help soothe the nerves on the surface of the skin. Additionally, a few drops of eucalyptus oil or pine needle essence can help a person to relax. A cloth bag of herbs, such as chamomile, linden flowers, or lavender added to the bath water also helps to promote relaxation.

Determining and eliminating any food intolerances or food allergies may help alleviate some cases of insomnia. Some researchers believe that intolerance to certain foods can cause histamine release that disturbs the body's biochemistry and can lead to sleep disturbances in some individuals. Histamine replaces neurotransmitters in the brain, creating a disruption in the biochemical pathways of the brain. A symptom of this disruption is insomnia.

The Traditional Chinese Medicine approach emphasizes following the body's natural cycle. The Traditional Chinese Medicine approach emphasizes the importance of observing the natural daily cycle of the body. According to this approach, it is essential to rest through the night to restore energy to particular organs.

Acupuncture may aid sleep. Patients undergoing acupuncture may become relaxed, as acupuncture is thought to be associated with increased levels of central nervous system endorphins. The efficacy of acupuncture as a self–promoting aid, however, has not been established and most patients with insomnia have received little relief.

Some alternative health practitioners believe that minimizing the effects of electromagnetic pollution may affect sleep. According to this theory, you should move all electrical appliances at least six feet from the bed, and avoid using electric blankets.

Special Circumstances
Elderly patients require special consideration, especially for pain and any underlying physical problems that may affect the quality of their sleep. Sedative use for elderly patients is controversial, and should be carefully considered. For example, longer–acting hypnotics prescribed for insomnia have been shown to result in a higher risk of falls and hip fractures in elderly patients.

Women should inform their physician if they are pregnant or intend to become pregnant. Because of potential risks associated with drug side effects and toxicity, women of child–bearing age who are undergoing drug therapy for sleep disorders or insomnia should be certain to inform their physician if they are pregnant or intend to become pregnant.

Prognosis
Most sleep disorders or insomnia can be treated successfully with a combination of good sleep habits, behavior therapy, and prescription drugs.

Follow-up
It is essential to follow the prescribed drug dosages carefully, and to report any recurring or new problems to a physician.

Whatever the case may be, never let Insomnia control you. With so many treatment options available no one should have to lose another minutes sleep due to Insomnia.

From The Files Found At www.pdrhealth.com

If natural, biometrics, brainwave entrainment, or any other alternative therapies just can not give you any relief, then ask your doctor for one of these prescriptions: Ambien, Dalmane, Doral, Estazolam, Flurazepam, Halcion, Lunesta, ProSom, Quazepam, Restoril, Sonata, Temazepam, Triazolam, Zaleplon, Zolpidem.

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