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January 2016 | Read this issue and more at www.healthandwellnessmagazine.net |
Sleepless Nights
Insomnia troubles everyone
now and then
By Jamie Lober, Staff Writer
Everyone has likely experienced
insomnia at some point in their life.
“The main symptom of insomnia is
trouble falling and/or staying asleep,
which often leads to lack of sleep,”
said Dr. Neil Kline, DO. This creates troubling side effects. “The lack
of sleep can cause other symptoms,
such as waking up feeling tired or
not well rested; feeling tired or very
sleepy during the day; having trouble
focusing on tasks; or feeling anxious,
depressed or irritable,” Kline said.
Insomnia has also been shown to trigger or worsen depression.
The National Sleep Foundation
(NSF) lists various causes of insomnia, including psychiatric and medical
conditions such as arthritis, nasal or
sinus allergies or asthma, unhealthy
sleep habits, specific substances and/
or certain biological factors.
“About 30 to 40 percent of adults
report symptoms of insomnia, and
the majority of these cases are shortlived,” said Kline.
All insomnia is not the same. The
NSF says acute insomnia is brief and
often happens because of life circumstances. Chronic insomnia is disrupted sleep that occurs at least three
nights per week and lasts at least three
months. It is important to be able to
distinguish a normal temporary sleep
problem from something more serious that requires treatment; this is
why the duration of the event must
be considered. The National Institute
of Health (NIH) found more women
are affected than men, and insomnia
can occur at any age, though it is
more likely to occur in older adults.
The NIH says people at higher risk
for insomnia have a lot of stress; are
depressed or have emotional distress;
have lower incomes; work at night
or have frequent major shifts in their
hours; travel long distances with
time changes; have certain medical
conditions or sleep disorders that
can disrupt sleep; or have an inactive
lifestyle.
The best thing you can do to battle
insomnia is to concentrate on sleep
hygiene. It starts with having a routine that involves going to bed at the
same time and waking up at the same
time every day, even on the weekend,
as well as avoiding naps.
“Each of us needs a certain amount
of sleep per 24-hour period, and
when we take naps, it decreases the
amount of sleep that we need the next
night,” said Kline.
Ideally, if you have insomnia, you
do not want to stay in bed awake for
more than five to 10 minutes. You
should not read or watch television in
bed because you will associate your
bed with wakefulness. Create a pleasant atmosphere that includes setting
the thermostat at a comfortable temperature, preferably cooler, and keeping the room dark. Make sure your
mattress is comfortable as well.
Lifestyle choices make a difference in the fight against insomnia.
“The effects of caffeine may last for
several hours after ingestion and
can cause difficulty initiating sleep,
so if you drink caffeine, use it only
before noon,” said Kline. Remember,
soda and tea contain caffeine as well.
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Other substances will likely affect
your sleep, too. “Cigarettes, alcohol
and over-the-counter medications
may cause fragmented sleep,” Kline
said.
Exercising regularly can be helpful,
but it should be done before 2 p.m.
if possible. “Avoid rigorous exercise
before bedtime because it circulates
endorphins into the body, which may
cause difficulty initiating sleep,” Kline
said. Some people have a regimen
they do each night before bed, such as
taking a warm bath or shower, doing
meditation or having quiet time.
If symptoms of insomnia last more
than a few weeks, consult your doctor. Keeping a sleep log and bringing
it with you to your appointment can
also provide insight, especially if you
document how sleepy you feel at
different times of the day. You may
undergo a blood test to rule out a thyroid or other medical problem. You
may do an overnight sleep study so
your doctor can create an appropriate
and individualized treatment plan.
Relaxation techniques and biofeedback can help control anxiety so
you can fall asleep and stay asleep.
Prescription medicines are available
for both short-term and longer-term
use; be sure to weigh the benefits and
risks of those with your doctor.
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