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InsomniaInsomnia Overview Most adults have experienced insomnia or sleeplessness at one time or another in their lives. An estimated 30-50% of the general population are affected by insomnia, and 10% have chronic insomnia. Insomnia is a symptom, not a stand-alone diagnosis. By definition, insomnia is "difficulty initiating or maintaining sleep, or both." Although most of us know what insomnia is and how we feel and perform after one or more sleepless nights, few seek medical advice. Many people remain unaware of the behavioural and medical options available to treat insomnia. Insomnia affects all age groups. Among older adults, insomnia affects women more often than men. The incidence increases with age. Stress most commonly triggers short-term or acute insomnia. If you do not address your insomnia, however, it may develop into chronic insomnia. Insomnia Causes Insomnia may result from either psychological or physical causes. The most common psychological problems include anxiety, stress, and depression. In fact, insomnia may be an indicator of depression. Many people will have insomnia during the acute phases of a mental illness. Physiological causes span from circadian rhythm disorders, sleep-wake imbalance, to a variety of medical conditions. Following are the most common medical conditions that trigger insomnia: Chronic pain syndromes Congestive heart failure Chronic obstructive pulmonary disease (COPD) Degenerative diseases, such as Alzheimer disease (Often insomnia is the deciding factor for nursing home placement.) Certain groups are at higher risk for developing insomnia: Travelers Shift workers Seniors Adolescent or young adult students People with chronic pain, cardiopulmonary disease Pregnant women Women in menopause Certain medications have been associated with insomnia. Among them are certain over-the-counter cold and asthma preparations. The prescription varieties of these medications may also contain stimulants and thus produce similar effects on sleep. Medications for high blood pressure have also been associated with poor sleep. Common stimulants associated with poor sleep include caffeine and nicotine. You should consider not only restricting caffeine use in the hours immediately before bedtime but also limiting your total daily intake. People often use alcohol to help induce sleep, as a nightcap. However, it is a poor choice. Alcohol is associated with sleep disruption and creates a sense of non-refreshed sleep in the morning. A disruptive bed partner with loud snoring or periodic leg movements also may impair your ability to get a good night's sleep. Insomnia Symptoms Doctors associate a variety of signs and symptoms with insomnia. Often, the symptoms intertwine with those of other medical or mental conditions. People with insomnia may complain of difficulty falling asleep. The problem may begin with stress. Then, as you begin to associate the bed with your inability to sleep, the problem may become chronic. Depression and mental illnesses are often associated with insomnia. Most often daytime symptoms will bring people to seek medical attention. Daytime problems caused by insomnia include the following: Poor concentration and focus Difficulty with memory Impaired motor coordination Irritability and impaired social interaction Motor vehicle accidents because of fatigued, sleep-deprived drivers People may worsen these daytime symptoms by their own attempts to treat the symptoms. In 1995, a Gallup poll said 7.9% of respondents used alcohol to help them sleep. Alcohol and antihistamines may compound the problems with sleep deprivation. Others have tried non-prescription sleep aids. Self-Care at Home You can do several things to prepare yourself for sleep. Exercise regularly. Aerobic exercise and general fitness are important to maintaining good health. You should exercise in the early part of the day and avoid strenuous activity before bedtime. Avoid large meals and excessive fluids before bedtime. Control your environment. Light, noise, and elevated room temperature can disrupt sleep. Shift workers and night workers especially must address these factors. Your body's circadian rhythm (biological clock) is particularly sensitive to light. Parents who need to sleep during the day may have to make child care arrangements to allow them to sleep. There are many natural remedies available on the market for insomnia from herbal tablets to bath preparations to hypnosis, reflexology, vitamin tablets, Bach remedies and many more. A lot of natural products can help the sufferer and aromatherapy essential oils also can play a part in helping the person to enjoy a good night’s sleep. Chamomile Roman, Lavender and Neroli are the three oils which probably can contribute most to the sufferer as each of them can have a calming, soothing and balancing effect and help to relieve anxiety. Other oils which can help are sedative oils such as Benzoin which can be helpful where worries are the root of sleeplessness. Bergamot is another oil to consider where the insomnia is linked with depression and Clary Sage is a great relaxant. Marjoram essential oil is warming and comforting oil. Other essential oils which can be used are Juniper, Sandalwood and Ylang Ylang. It is best to combine two or more of the oils and a warm bath with a few drops of essential oil can help to promote a good night’s sleep. As insomnia can often be caused by the stresses and strains of modern day life some form of structured relaxation can sometimes benefit the person. Yoga, meditation and breathing techniques are all things to try along with proper aromatherapy massage given by a therapist. |
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