Sleep Disorders and Insomnia

Almost everyone occasionally suffers from short-term insomnia.

This problem can result from stress, jet lag, diet, or many other factors. Insomnia almost always affects job performance and well-being the next day.

About 60 million Americans a year have insomnia frequently or for extended periods of time, which leads to even more serious sleep deficits. Insomnia tends to increase with age and affects about 40 percent of women and 30 percent of men. It is often the major disabling symptom of an underlying medical disorder.

For short-term insomnia, doctors may prescribe sleeping pills. Most sleeping pills stop working after several weeks of nightly use, however, and long-term use can actually interfere with good sleep.

Mild insomnia often can be prevented or cured by practicing good sleep habits.

For more serious cases of insomnia, researchers are experimenting with light therapy and other ways to alter circadian cycles.

Currently, there are a number of sleep aids that can help with insomnia. With a doctor's prescription, available sleep aids include Ambien, Sonata and Lunesta. Ambien and Sonata are approved for short-term use, no more than 7-10 days, while Lunesta has been approved for long-term use. Every sleeping pill comes with its share of side effects and drawbacks; make sure to consult with your physician to see if one is right for you.

Herbal remedies such as melatonin also are popular today, as are over-the-counter sleep aids such as Tylenol PM. Again, as with any remedy to a sleep disorder, check with your physician first.

--NINDS/SleepDisorderOnline.com

Sleep Disorders and Insomnia
Insomnia: Break the Cycle and Get Some Sleep!

Insomnia is a common sleep sickness that affects many people around the world. For some, it is a chronic situation that may require medical attention; for others, an occasional nuisance. Whichever applies to you, a few tested methods can help.

You know the frustration of looking repeatedly at your clock while tossing and in your bed. It's mental and emotional stress to say the least. Just when you think you might drift off due to pure exhaustion, your alarm rings and you dread trying to get through the day with no energy.

Well, it’s time to break that cycle. Here are some tips to help you fall asleep faster and sleep better through the night.

1) Go to bed at the same time and wake up at the same time, EVERYDAY, even on the weekends. Some insomniacs try to catch up on lost sleep by napping on Saturday or Sunday or “sleeping in”. This is the biggest mistake you can make. You will disturb your body clock and make your insomnia worse. If you can't sleep one night, get up the usual time the next morning. If you’ll stick with a schedule, you’ll set your body clock and start sleeping like a baby. You might even find you can do without an alarm altogether.

2) Don't eat within 4 hours of your bedtime. If you’re really hungry have a very light snack or a glass of milk. But don't indulge in an "eat-all-you-can" feast right before bedtime. Your body has to work hard to digest that food and this could result in discomfort while you’re trying to sleep.

3) Don't drink caffeine or alcohol. Both can increase your heart rate and keep you from relaxing enough to fall asleep. Alcohol can make you feel drowsy, but once that drowsiness wears off, the restlessness will begin.

4) Manage your stress and develop outlets to work out problems during the day. Find ways to relax and stay fit. Exercise daily to release tension. Other ways to find harmony are meditating, practicing yoga, use the power of prayer or use breathing exercises to relax. Try not to take your worries to bed with you; remember that you can’t do everything at once. A good night’s rest will better prepare you to face your problems.

5) Never force yourself to sleep. Don’t concentrate on falling asleep, just try to empty your mind. Sleep comes best if you are in a relaxed and comfortable state. Just lie down, relax, and let the sleeping fairy cast its spell upon you.

6) Fueling your body with nutritional foods and making sure you are getting all the vitamins and minerals you need to have a strong body during the day will also help you sleep at night. Choose a healthy eating plan that provides the appropriate mix of protein, carbohydrates and fats.

**Kris Haisten provides health and nutrition advice and promotes good health through Fruta Vida International. For a complete nutritional supplement with a great taste, visit http://www.Frutavidarightnow.com. Contact her at Kris@haisten.net