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Insomnia It's three o'clock in the morning, and you can't sleep. You stare at the clock, aware that the alarm will go off in a few hours, but you can't sleep. You know you have a busy day ahead and need to be rested, but you can't sleep. No matter how hard you try, you can't sleep. You have insomnia. Regardless of whether it occurs with other medical conditions or by itself, insomnia tends to have a consistent set of night time and daytime symptoms. Moreover, treatment of associated conditions without specific attention to sleep does not always improve insomnia. Insomnia and other conditions may follow different time courses, and in many cases, insomnia is associated with worse outcomes of other conditions. What Is Insomnia? According to studies in the USA, insomnia affects more than 70 million Americans. Direct costs of insomnia, which include dollars spent on insomnia treatment, healthcare services, hospital and nursing home care, are estimated at nearly $14 billion annually. Indirect costs such as work loss, property damage from accidents and transportation to and from healthcare providers, are estimated to be $28 billion. Insomnia is an experience of inadequate or poor quality sleep as characterized by one or more of the following sleep complaints difficulty initiating sleep;
A poll shows that 58% of adults experience symptoms of insomnia a few nights a week or more. Although insomnia is the most common sleep problem among about one half of older adults (48%), they are less likely to experience frequent symptoms of insomnia than their younger counterparts (45% vs. 62%), and their symptoms are more likely to be associated with medical conditions, according to the 2003 poll, adults between the ages of 55 and 84.
Sleep specialists classify insomnia in two primary categories: acute and chronic. Short term or acute insomnia, which is often due to a temporary situation such as stress, jet lag, change or loss in a job or relationship, can last up to one month and is treatable. It is important to address the underlying cause. Effective and safe prescription medications can help. Long-term, or chronic, insomnia, which is experienced for a month or longer, can be secondary to causes such as medical, physical or psychological conditions, another sleep disorder, or medications and substances. It is essential to get a medical diagnosis. In addition to appropriate use of medications, education on behavioural and other techniques, are well as good sleep practices can improve sleep In addition, chronic insomnia may be "primary," which means that it is not caused by other medical, psychiatric, sleep, or medication factors. Primary insomnia may be caused by factors such as increased body temperature, metabolic rate, or brain metabolism. Poor sleep habits may also contribute to primary and other forms of insomnia. Insomnia is a risk factor for the onset of depression and can significantly affect your quality of life. Consequences of not getting enough good sleep can include daytime fatigue, impaired mood, depression and psychological distress, and decreased ability to concentrate, problem-solve and make decisions, as well as being at risk for injury, driving drowsy, and illness.
OSA is a relatively common condition, although not widely known about, which affects approximately 3.5% of men and 1.5% of women, and is most common in people over 40. People with sleep apnea may experience repeated episodes of both apnoea (stopping breathing for upto 10 seconds) and hypopnoea (an obstruction causing reduced oxygen intake for about 10 seconds) during the night. The lack of oxygen causes a person to come out of deep sleep into a lighter stage of sleep, or a brief period of wakefulness, in order to restore their normal breathing. However, once they fall back into deep sleep further episodes of apnoea and hypopnoea can occur. The repeated interruptions to sleep that are caused by OSA can lead to the person feeling very tired during the day. A person with OSA will usually have no memory of any episodes of breathlessness, so they are often unaware that they are not getting a proper night's sleep. Usually a partner will have mentioned that they observed stop-start breathing which may have given them cause for concern. It is more common with people who are overweight due to the extra layer of fat in the neck, especially if they sleep on their back or can snore heavily.
As someone with OSA can experience a lack of proper sleep, their risk of being involved in a life-threatening accident, such as a car crash, is increased. Worse still, is that they rarely know that they have a problem since they're alsleep when it happens. The possibility of OSA is always investigated during an initial consultation if sleep is an issue. Rest assured that there are many simple things that can be done to help, in conjunction with a referral to your own G.P. Available Treatments for Insomnia Fortunately, there are treatment options available, ranging from behavioural therapy to the use of prescription medicines, a combination of the two, or even better, the Pure Hypnoanalysis programme run by Rugby Hypnotherapy. Behavioural therapy is offered typically by a psychologist, psychiatrist or other health practitioner or counsellor with specialized training. Several visits to the therapist are usually required to learn and implement the techniques of specific behavioural therapies. Some of the more common behavioural approaches include:
Prescription medications that promote sleep are called hypnotics. Medications differ by dose and duration of action. Most individuals take hypnotics a few nights or a few weeks at a time. Some may benefit from long-term use. Research indicates that when used nightly, hypnotics remain effective for at least several weeks and probably longer, and a recent study found that long-term use of a hypnotic medication was both safe and efficacious. The most common side effects include morning sedation, memory problems, headaches and a night or two of poor sleep after stopping the medication. Some hypnotic side effects can be minimized by using short-acting drugs. Of course relying on drugs for sleep is not always a good way to feel good about yourself. By learning to control you own mind and promote sleep naturally gives you a much higher level of self-esteem, and there are no side effects to worry about.
There is no evidence that deprivation of REM causes any kind of serious or long-term psychological problems. Good Sleep Practices You Can Use in Managing Your Insomnia Although the specific causes of insomnia differ from one person to the next, there are some general habits you can adopt that may help you sleep better. Not each of these practices may apply to everyone with insomnia, so you may want to focus on one or two that seem particularly relevant to your situation. Mind Management recommend the following tips for good sleep:
There is no need to suffer in silence, simple call 01788 333311 and book your free initial consultation in confidence. If you would like a FREE Relaxation CD which is specifically given to clients to help with their sleep in many ways, just let me know at your Free Initial Consultation.
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