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Sleep is a regular, continuing and easily reversible state that is characterized by relative serenity. Individual sleep requirements vary: some people are long sleepers and require 9-10 hours while others are short sleepers. While individual sleep requirements vary, it has been shown that either too little or too much sleep can have negative consequences. In 2002, a study of more than 1 million men and women showed that persons who sleep more than 8.5 hours per night or less than 3.5 hours had a mortality risk 15 % greater than those who slept an average of 7 hours per night.
Insomnia:
Approximately one third of our life is spent sleeping, and the other two thirds is influenced by the quality and quantity of the time spent in slumber. Occasional sleep troubles are common. Insomnia is a symptom that is the result of a sleep disorder in which we either do not get enough sleep or we do not get refreshing sleep. About 60 million Americans each year suffer from insomnia. Insomnia can lead to serious sleep deficits and problems. Insomnia tends to increase with age and affects about 30 percent of men and 40 percent of women.
Types of Insomnia:
People with insomnia have one or more of the following:
1 - Initial Insomnia: difficulty falling asleep;
2 - Middle Insomnia: waking up often during the night and having trouble going back to sleep;
3 - Terminal Insomnia: waking up too early in the morning and feeling unrested.
Causes of Insomnia:
All of the above types of insomnia can be divided into two main categories.
1-Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem.
2- Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (like depression, heartburn, cancer, asthma, arthritis), pain, medication they are taking, or a substance they are using (like alcohol).
Insomnia can vary in length and frequency. Insomnia can be short-term (acute insomnia), or it can last a long time (chronic insomnia). It can also be intermittent whereby one has periods of sleep without any sleep difficulties. Acute (short-term) insomnia can last from one to several nights. It is often caused by emotional or physical discomfort, and can be related to a specific event. Causes of acute insomnia can include significant life stressors (job loss or change, death of a loved one), illness, environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep, or anything that throws off a normal sleep schedule (like jet lag or switching from a day to night shift).
Chronic (long-term) insomnia occurs when a person does not sleep for at least 3 nights a week for 1 month or longer. It can have several causes and often occurs along with other health problems. Common causes of chronic insomnia are pain or discomfort at night, depression and chronic stress.
How do I know that I have insomnia?
If you think you have a sleep problem, talk to your primary care physician. You may need a thorough medical evaluation, which may include a physical exam, including a medical and sleep history assessment. Keep a sleep diary for a week or two, and track your sleep pattern and the level of tiredness during the day. Your primary care physician may want to interview your bed partner about the quantity and quality of your sleep.
What is the treatment of insomnia?
Treatment of insomnia is primarily based on the cause. Acute or short-term insomnia may not require treatment.
Mild insomnia often can be prevented or cured by practicing good sleep habits.
What are good sleep habits?
1-Try to go to sleep at the same time each night and get up at the same time each morning.
2-DO not take naps during the day because naps may make you less sleepy at night.
3- Do not ingest caffeine, nicotine, or alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol interferes with sleep quality and can cause you to stay awake, or awaken in the middle of the night.
4-Exercise regularly but try not to exercise close to bedtime as it may stimulate you and cause difficulty in falling asleep. Physicians suggest not exercising for 3 hours before bedtime.
5- A light snack before bedtime may help sleep but don’t eat a heavy meal late in the day...
6- Your sleeping place should be comfortable. Be sure that it is quiet, dark and not too warm or too cold. Try a sleeping mask if light is a problem.
7- Follow a routine to help relax and wind down before sleep, such as reading a book, listening to music, or taking a bath.
8- Avoid using your bed for anything other than sleep or sex. If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
Pharmacological Treatment.
If your insomnia is causing impairment in your functioning during the day, see your primary care physician. You may need sleeping pills for a limited time. The rapid onset, short-acting medications are very beneficial and do have the side effects of feeling drowsy or groggy the following day. Side effects of sleeping pills can be a problem, too. It is not recommended to use over-the-counter sleeping pills for insomnia.
Treatment for chronic (long-term) sleep disorders includes first treating health problems or any underlying conditions that are causing the insomnia. If insomnia continues, your primary care physician may suggest behavioral therapy or medication.
(You MUST consult with your doctor for your symptoms and condition)
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