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Sleep disorders affect as much as 34 percent of the U.S. population – a virtual epidemic.<\/p>\n
In recent years studies have begun to link chronic partial sleep deprivation to serious physical health consequences. Regularly catching only a few hours of sleep can hinder metabolism and alters hormone production in a way that is similar to the effects of aging.<\/p>\n
Chronic sleep loss may speed the onset or increase the severity of age-related conditions such as type 2 diabetes, high blood pressure, obesity, and memory loss. Researchers have shown that just one week of sleep deprivation altered subject\u2019s hormone levels and their capacity to metabolize carbohydrates.<\/p>\n
The list of side effects from prescription sleep drugs is long, with the most common being headache, drowsiness, dizziness, nausea, muscle and joint pain. One popular sleep drug was even shown to cause people to sleepwalk into their kitchen, consuming thousands of calories with no memory of it in the morning!<\/p>\n
Insomnia is the inability to sleep during a period in which sleep should normally occur. Sufficient and restful sleep is a human necessity. The average adult needs slightly more than eight hours of sleep per day and only 35 percent of American adults consistently get this amount of rest. People with insomnia tend to experience one or more of the following sleep disturbances: (1) difficulty falling asleep at night, (2) waking too early in the morning, or (3) waking frequently throughout the night. Insomnia may stem from a disruption of the body’s circadian rhythm, an internal clock that governs the timing of hormone production, sleep, body temperature, and other functions. While occasional restless nights are often normal, prolonged insomnia can interfere with daytime function, and may impair concentration, diminish memory, and increase the risk of substance abuse, motor vehicle accidents, headaches, and depression. Recent surveys indicate that at least one out of three people in the United States have insomnia, but only 20 percent bring it to the attention of their physicians. Learn more about\u00a0one and done workout<\/a><\/em> healthy benefits.<\/p>\n Signs and Symptoms<\/strong> Causes<\/strong> Some conditions or situations that commonly lead to insomnia include: Risk Factors<\/strong> Diagnosis, Treatment, and Prevention<\/strong> Preventive Care<\/strong> Treatment Approach<\/strong> Lifestyle<\/strong>
\nCommon symptoms of insomnia include:
\n\u2022 Not feeling refreshed after sleep
\n\u2022 Inability to sleep despite being tired
\n\u2022 Daytime drowsiness, fatigue, irritability, difficulty concentrating, and impaired ability to perform normal activities
\n\u2022 Anxiety as bedtime approaches<\/p>\n
\nInsomnia is occasionally a symptom of an underlying medical or psychological condition, but it may also be caused by stress (from work, school, or family) or lifestyle choices, such as excessive coffee and alcohol consumption. About 50% of insomnia cases have no identifiable cause.<\/p>\n
\n\u2022 Substance abuse: consuming excessive amounts of caffeine, alcohol, recreational drugs, or certain prescription medications; smoking can cause restlessness and smoking cessation may also result in temporary insomnia
\n\u2022 Disruption of circadian rhythm: shift work, travel across time zones, or vision loss; circadian rhythms are regulated, in part, by release of melatonin from the brain.\u00a0 These are the best\u00a0diabacore reviews<\/a><\/em>.
\n\u2022 Menopause: between 30 percent and 40 percent of menopausal women experience insomnia; this may be due to hot flashes, night sweats, anxiety, and\/or fluctuations in hormones
\n\u2022 Hormonal changes during menstrual cycle: insomnia may occur during menstruation; sleep improves mid-cycle with ovulation
\n\u2022 Advanced age: biological changes associated with aging, underlying medical conditions, and side effects from medications all contribute to insomnia
\n\u2022 Medical conditions: gastroesophageal reflux (return of stomach contents into the esophagus; frequently causes heartburn), fibromyalgia or other chronic pain syndromes, heart disease, arthritis, attention deficit hyperactivity disorder, and obstructive sleep apnea (difficulty breathing during sleep)
\n\u2022 Psychiatric and neurologic conditions: anxiety, depression, manic-depressive disorder, dementia, Parkinson’s disease, restless leg syndrome (a sense of indescribable uneasiness, twitching, or restlessness that occurs in the legs after going to bed), post-traumatic stress disorder
\n\u2022 Certain medications: decongestants, bronchodilators, and beta-blockers
\n\u2022 Excessive computer work
\n\u2022 Partners who snore<\/p>\n
\nThe following factors may increase an individual’s risk for insomnia:
\n\u2022 Age: the elderly are more prone to insomnia
\n\u2022 Stressful or traumatic event
\n\u2022 Night shift or changing work schedule
\n\u2022 Travel across time zones Substance abuse
\n\u2022 Asthma: bronchodilators occasionally cause insomnia
\n\u2022 Excessive computer work<\/p>\n
\nIf you report symptoms of insomnia or sleep disorders to your physician, he or she will first obtain a detailed sleep history by asking questions about your sleep patterns and sleep quality. He or she will also ask questions to determine whether you snore, have any underlying medical conditions, take medications, or have recently undergone any significant life changes. Keeping a sleep diary (recording all sleep-related information) may help the physician determine the type of insomnia and how best to treat it. The primary care physician may recommend a sleep specialist or a sleep disorders center where brain waves, body movements, breathing, and heartbeats may be electronically monitored during sleep. Visit\u00a0austinchronicle<\/a><\/em> for more information about healthy treatments.<\/p>\n
\nThe following lifestyle changes can help prevent insomnia:
\n\u2022 Exercising regularly: best when done before dinner; exercise can stimulate arousal so should not be done too close to bedtime
\n\u2022 Avoiding caffeine (especially after noon) and nicotine
\n\u2022 Getting regular exposure to late afternoon sun: stimulates release of melatonin which helps regulate circadian rhythm
\n\u2022 Practicing stress reduction techniques such as yoga, meditation, or deep relaxation.
\n\u2022 Early treatment of insomnia may also help prevent psychiatric disorders such as depression<\/p>\n
\n\u2022 Behavioral techniques are the preferred treatments for people with chronic insomnia. Up to 80 percent of those with insomnia improve with these approaches, and, unlike many medications for insomnia, behavioral techniques do not carry significant risks and side effects. Studies also indicate that healthy sleep habits are necessary for treating insomnia, regardless of its cause, particularly in combination with
\n\u2022 Mind\/body therapies such as stimulus control therapy, bright-light therapy, and cognitive-behavioral therapy
\n\u2022 Acupuncture and acupressure have a long tradition of treating insomnia successfully, particularly in the elderly
\n\u2022 Valerian, an herb, may be useful for certain individuals. Check out the latest\u00a0biofit reviews<\/a><\/em>.
\n\u2022 Homeopathic remedies may also improve symptoms in some individuals
\n\u2022 Generally, medications by prescription or over-the-counter (OTC) are helpful in promoting sleep, but they are not recommended for insomnia that persists for more than 4 weeks. Long-term use of some medications may cause addiction.<\/p>\n
\nStudies reveal that healthy sleep habits are essential for treating insomnia. The following healthy sleep habits (in addition to the steps mentioned in the Preventive Care section) may help treat the condition:
\n\u2022 Maintaining a consistent bed and wake time
\n\u2022 Establishing the bedroom as a place for sleep and sexual activity only, not for reading, watching television, or working
\n\u2022 Avoiding naps, especially in the evening
\n\u2022 Taking a hot bath about two hours before bedtime
\n\u2022 Keeping the bedroom cool, well-ventilated, quiet, and dark
\n\u2022 Avoiding looking at the clock; this promotes anxiety and obsession about time
\n\u2022 Avoiding fluids just before bedtime
\n\u2022 Avoiding television just before bedtime
\n\u2022 Eating a carbohydrate snack, such as cereal or crackers, just before bedtime
\n\u2022 If sleep does not occur within 15 to 20 minutes in bed, moving to another room with dim lighting<\/p>\n