LAST WEEK-Generalized Anxiety
Insomnia is a common sleep problem for adults. roughly 30% of the general population complains of sleep disruption.
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.
Insomnia 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)
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
68% Adults ages 18 to 29 report symptoms of Insomnia
59%% of adults aged 30-64
parents report more insomnia symptoms than adults without children. (66 vs 54%)