Getting Acquainted with Insomnia

Types of Insomnia

1. Transient insomnia -- lasts from several days to a few weeks
2. Acute or short-term insomnia -- lasts from three weeks to six months
3. Chronic insomnia -- lasts for more than a year

Causes of Insomnia

• Stimulants such as certain drugs, herbs and caffeine
  
  If you're an insomniac, avoid coffee in the evening at all costs or you'll stay bright-eyed and active through the wee morning hours!

• Hormone imbalances due to menstruation, menopause, mental disorders and neurological disorders
  
  Insomnia is a common side effect of the rigorous medical regimen that mental and neurological disorders entail.

• Stress and anxiety
  
  While stress and anxiety are a normal part of life, it is not normal to feel stressed and anxious over a long period of time. If your job is giving you severe heart palpitations, it's time to find another line of work. If you're always treading on eggshells in the presence of your significant other, please love and respect yourself a little more and find someone who appreciates you for who you are. The fact is, we have control over many seemingly hopeless and stressful situations. There's no need to add insomnia to our list of personal problems.

• A sudden shift in your normal routine such as jet lags or a new work schedule

• Overdose of sleep medications
  
  It's all too rational to assume that the more medicine you take, the stronger the effect and the faster you recuperate. It's a completely different scenario with prescription drugs though. If you pop more than your prescribed dosage of sleeping pills, you'll end up feeling worse than your normal insomnia bout. Always read the label on your medications and follow your physician's instructions to the last letter!

• A noisy environment
  
  Unless you've gotten used to sleeping through the occasional roar of passing trains or your next-door neighbors' boisterous, late-night parties, you should seriously consider relocating or investing in a pair of ear plugs (the more affordable option!).

Treatment

Non-pharmacological Ways to Handle Insomnia

1. Condition your body to sleep at a certain time.
   
   Go to bed at 10 pm daily even though you're still alive and kicking and stick to this schedule. Your body will eventually get used to this routine and you'll find yourself getting drowsy as bedtime approaches!
   
   This technique also works when rising in the morning. Don't get out of bed until it's 6 am. Our bodies are very adaptable and can be "taught" to anticipate an event (bedtime or time to wake up) and respond accordingly (rest or become active).

2. Avoid stimulants in the late afternoon and evening.
   
   Stimulants, especially coffee, are called as such because they "stimulate" your body systems and make you more active. They're the last thing you'll want to ingest when you're trying to get some shut-eye.

3. Avoid a heavy dinner.
   
   Like stimulants, heavy meals supply your body with more energy. You're bound to stay active for the better part of the night after an extra serving or two of mom's calorie-packed spaghetti or seafood casserole. Eat a meal that's enough for you and you'll stay fit in addition to getting more sleep!

4. Take a calming drink before going to bed.
   
   Soothing drinks such as milk or tea help you relax making it faster and easier to go to sleep.

5. Make your bedroom conducive to sleeping.
   
   Ambiance is an important key in helping you unwind after a long and tiring day. Keep your bedroom clutter-free and put away your homework and other paperwork. If you see the mounting pile of homework stacked on your desk, you'll be thinking and worrying about work throughout the night, which will distract you from any thoughts of sleep.
   
   Also, keep your bedroom cool and dark. You can use low lighting or totally turn off the lights (which helps cut your electricity costs!).

6. Play slow and soft music at bedtime.
   
   There's a reason why spas play slow and soft music -- it helps clients relax and empties the mind of worries and problems. Slow, soft music will gently coax your system to slow down and shutdown for the night. I personally favor instrumental music. Listening to the slow and easy rhythm of a violin or sax, it doesn't take too long before I'm dozing off to slumberland.