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Thursday, 7 August 2014

Friday Health Topic- Insomnia

Friday Health Topic- Insomnia
LAST WEEK-Generalized Anxiety

Insomnia is a common sleep problem for adults. roughly 30% of the general population complains of sleep disruption.
insomnia
Insomnia -fungopolly.tumblr.com


I myself have Acute Insomnia i often am wide awake for days and passing out sometimes for longer periods then anyone should be. It effects my life greatly and impacts my life significantly when i start having insomnia. I do have anxiety and depression that would contribute to having insomnia. I find that people have this stigma that you should just sleep, they don't understand that when you are awake for 2 days with little or no sleep that you cannot function properly. I consider Insomnia to be one of the invisible disability's that people on the outside don't understand.

dark insomnia depressing pictureInsomnia can negatively impact every aspect of your life. Studies show that insomnia negatively affects work performance. It can impaired decision-making and often damages relationships. People with Insomnia report a overall worse quality of life.

Everyone has occasional nights of restlessness and poor sleep. In most cases this is due to an off sleeping schedule. this doesn't mean that you have insomnia, you just didn't get enough sleep.

People that are under stress or have certain medical and mental health problems are more common to have Insomnia.

There are two types of Insomnia based on duration. 


Acute Insomnia: Lasts for  short time, several nights up to 3 weeks and often goes away without needing treatment.

Chronic Insomnia:When the Insomnia  Lasts more then 3 weeks its considered chronic, nearly 1-10 people have chronic insomnia which usually requires some kind of treatment.



Symptoms & Causes

-Difficulty falling asleep
-Difficulty staying asleep throughout the night
-Waking up too early in the morning
-Poor quality of sleep,or feeling tired in the morning
-Tension, headaches or stomach aches
-Problems with attention, concentration & memory
-Medication side effects (over the counter medications, medicines that contain pseudophedrine, ant depressants and ADHD medications, high blood pressure or Parkinsons disease can cause Insomnia)

In some cases people turn to alcohol and sleeping pills that are often common causes of insomnia, alcohol can cause frequent awakenings.  You can build up a tolerance to sleeping pills fast and insomnia occurs when stopping.

Self-help Tips to try when insomnia strikes

1.Avoid caffeine late in the evening( both can increase nighttime urination)

2. Don't eat dinner to late, your body needs time to digest food before you sleep.

3.Too little vitamin B in your diet may contribute to insomnia, try to eat a healthy diet that includes B vitamin rich foods (grains,yeast extract,fish and green vegetables are rich in vitamin B)

4.Try wearing ear plugs and an eye mask, if you live around allot of noise and light (especially for shift work)
Stanley RST-63008 Low Pressure Foam Earplugs 80-Pack Tube (Yellow/Pink)

5. Establish a consistent bedtime routine (walking,meditation,bath) Try to go to sleep at the same time every night and wake up at the same time.

6. Exercise, people who are active sleep better then couch potatoes

7.White noise - You can buy a device to block out surrounding environmental noise.( i personally use a fan)
HoMedics SS-2000-F3PK-CA Sound Spa Relaxation Sound Machine with 6 Nature Sounds, Silver

 8. Melatolin (natural sleep aid, its a hormone that regulates the wake/sleep cycle and other daily biorhythms, i take the sublingual tablets that are placed under the tongue 5mg )
Jamieson Melatonin 5mg Fast Dissolving Tablets 100 Count
Jamieson Melatonin Dual Action Time Released Sleeping Aid, 10mg, 60 Count


ALWAYS contact your doctor when symptoms arise, never stop/start taking medication unless under the watch/approval of your doctor, even vitamins should be brought up to your family doctor.





Interesting information about insomnia
This Drink Will Help You Fight Insomnia
CBT for persistent insomnia - $320 Toronto
National Sleep Foundation
Examining the Association between Insomnia and Bowel Disorders
INSOMNIA-SELF TEST

68% Adults ages 18 to 29 report symptoms of Insomnia
59%% of adults aged 30-64 
44% 65+
parents report more insomnia symptoms than adults without children. (66 vs 54%)
Ref

31 comments:

Kath Rivera said...

I drink coffee at night but still I can manage to sleep. my husband have insomia because of his work sched. I'll advise him to take melatonin.

Aly Mashrah said...

I have a strange sleeping pattern but it's not insomnia. These are great tips!

Rochkirstin Santos said...

My mom had this going on for years because of money problems before. Then she knew about melatonin, bought it from a trusted local drugstore and now she can sleep well.

Franc said...

I have insomnia from time to time because I workout at night and have my adrenalin up high in the evening. I try to get as much sleep as I can now.

Kay Maher said...

I had insomnia a lot when I was having trouble with depression. I'm not having those problems any more. I sleep like a baby... it may be because I go to bed at 10pm, and get up around 4 am to make my husbands lunches before he leaves for work in the mornings!

glitterrain said...

Great tips - I normally don't get this unless there is an exciting project on the cards.

bxcrochet said...

Those are some great tips.All i have to do is shut off the tv and light, lay down on my comfy bed and I'm out :)

Michelle F.

Corina Ramos said...

I suffer from acute insomnia, ugh I hate it. I do try and stay away from caffeine at night and I workout in the evening. It's more stress-related. Knowing I've got a lot to do and no much time to do it in :).

Thanks for sharing these tips! I'm going to have to look into the Vitamin B and give that a try.

Brenda Lee said...

I suffer from self-diagnosed chronic insomnia. Melatonin just doesn't help me anymore but Ibuprofin PM will guarantee me at least 3-4 hours of undisturbed sleep. I do sleep with earplugs, as my hubs is a snorer and am taking Vitamin B pills. I've had this issue all my life due to a rocky childhood. Just never grew out of it. Thanks for sharing!

Teresa McCluskey said...

MY sleep pattern is so off. I sleep maybe 2-4 hours every 24 hours!

Heather Jones said...

My husband suffers from insomnia on occasion and I've never really understood it because when I'm tired, I just sleep. He says he's tired but his mind will not let him go to sleep. So I get the difference, Its just something that is very hard for me to relate to. However I also always make sure I do the same unwinding things before bed that relax me. My husband doesn't do that.

Bonnie Gowen said...

I can relate as well. It surely does effect my life all around. I will have to try some of these tips.

Gabby OBrien said...

My friends all pick on me for my sleeping habits but they just don't understand. I just cant help it some times!

Andrea Kruse said...

I only started having sleeping issues after my children were born. 3 kids with nighttime nursing now has me up really late and I have problems getting to sleep regularly. Thanks for the tips.

mail4rosey said...

My mother in law has it. I always joke with her that I wish I had it. She said I absolutely do not, and I believe her. It'd be hard to not be able to sleep, I think.

Lavende L. said...

I hadn't realized there were two types of insomnia, interesting! Thanks for the very useful tips

FamiGami said...

I feel sorry for those with insomnia... I luckily don't have that problem. However, I have a very hard time waking up!

Saranghae Korea said...

I seldom experience this. I am lucky enough to get at least 6.5 to 7 hours of sleep per day without interruption. WHen Insomnia attacks (Which seldom happens), I will just clear my mind, straighten my body and doze off to sleep.

themommyavenger.com said...

I've never experienced this but I really do feel for those that suffer from it. I wasn't familiar with how detrimental it could be.

Rachael Yerkes said...

Great information on insomnia. I too have trouble sleeping from time to time. And I needed to read this.

Gloriously Made said...

At this point in my life having young kids keeps me exhausted and I dont have any trouble sleeping. Except if something bad has happened then I have trouble because I can't stop thinking. My heart aches for people that suffer from this. Thanks for the info.

Rebecca Swenor said...

I love this post. I have fibromyalgia and have a very hard time trying to sleep or staying a sleep. When I can sleep I stay sleeping for hours. I love yourself help tips. Thanks for sharing.

Ann B said...

I get insomnia sometimes. I usually try to listen to relaxation apps before I go to bed to unwind and fall sleep. Great tips.

Jen@born2impress said...

I suffer from insomnia and it is certainly not a fun thing...I refuse to take any medication for it, so I just suffer through it and hope it doesn't last too many days!

Aisha Kristine Chong said...

Wow. I never really thought there are different types of insomia. I tend to always just try to music or meditation sounds to fall asleep. sometimes, it's still hard tho :(

Christie C said...

My insomnia is definitely work related. Will be happy to give it up when we got #BTS

Liz Mays said...

I seem to have no problem falling asleep. I used to, but now I think I'm just so exhausted when I get in bed that my body shuts down instantly.

MaryJane Tauyan said...

i dont have really have problem sleeping but there is really those nights that you cant sleep and you keep on tossing and turning but cannot sleep

Sandy Sandler said...

Love all of your insomnia tips. I'll have to give a few of them a try.

Payal Bansal said...

I am insomniac,,.... and there is nothing better than home remedies to cure insomnia

Sarah MacAdams said...

Some people can't sleep if there is any light at all. This is one reason they wear a sleep Eye Mask. A sleep eye mask will keep out any and all light.

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