Insomnia

OVERVIEW: By definition, the term "insomnia" refers to a lack of good quality sleep. It is a symptom rather than a condition in itself, and can be characterized by either not being able to get to sleep or not being able to stay asleep. As many as one out of ten people have chronic insomnia - meaning they have struggled with getting enough sleep for at least six months. In order to be diagnosed as true insomnia, it must be associated with other symptoms of sleep deprivation, such as trouble staying in a good mood, impaired ability to concentrate, and reduced productivity. Insomnia is more common in women and in older people.

CAUSES: Insomnia can be caused by a variety of emotional and physical causes. For instance, stress from job or relationship problems can cause you to toss and turn because you can't get your problems off your mind. Insomnia is a common symptom of depression, especially if you wake early and can't get back to sleep. Some forms of mental illness are characterized by sleeplessness. For instance, the manic phase of bipolar disorder can keep a person from sleeping for days. Physical causes include pain, heart and lung disorders, and getting your schedule disrupted.

SYMPTOMS: Sleeplessness causes a variety of trickle down effects. In fact, depression and insomnia can exacerbate the symptoms of each other. When you are deprived of sleep over a long period of time, it becomes hard to concentrate and remember things. Your motor coordination diminishes so that you have problems doing things such as sewing, writing, and the like. Sleeplessness greatly affects the moods, making it hard to be civil to others and easy to burst into tears or get angry when frustrated. A very serious symptom of insomnia is a much higher incidence of auto accidents.

DIAGNOSIS: A sleep specialist who is diagnosing your insomnia will examine you for possible signs of airway obstructions that could be causing sleep apnea, a condition in which a person stops breathing periodically. You will also need to report any recent weight gain, because extra weight makes it difficult to sleep. The doctor might ask you to keep a record of your periods of wakefulness and sleeping for a week or two. A subjective questionnaire that is helpful for diagnosing insomnia is the Epworth Sleepiness Scale. This is a quiz that rates how sleepy you are in the daytime. You can find the test online and test yourself.

TREATMENT OPTIONS: You may think of a sleeping pill as a way to treat your insomnia, but sleeping pills can actually interfere with the quality of sleep you get. Practicing good sleep hygiene is a good first course of action. Get adequate aerobic exercise each day, such as a 30 minute walk. Don't do it within the three hours before bedtime, though, or it might stimulate you so you can't sleep. Don't eat a large heavy meal late in the day, but do have a bedtime snack if you are hungry. Establish a schedule for going to bed and getting up, then stick to it. Don't drink too much liquid in the evening. Alcohol can backfire as a sleep promoter, but there are several herb teas, such as hops or chamomile, that can induce restful slumber.