ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Diseases, Disorders & Conditions

Insomnia

Updated on March 24, 2010

How can you conquer insomnia?

Insomnia


Having trouble sleeping? Feel exhausted in the morning? You are not alone.

At any given time, about one in three people are experiencing insomnia. Insomnia can affect just about anyone, but some people are more likely to have it than others. Those most likely to experience insomnia include people over 60 years old, post-menopausal women, and people with a history of depression.

Insomnia comes in many forms, from having trouble getting to sleep and staying asleep, to problems with waking up too early. It can be classified in three different ways: transient (short term), intermittent (on and off) and chronic (constant)1.

Transient

This type of insomnia can last for several nights but usually resolves itself and is nothing to worry about. It is often caused simply by being stressed or overexcited, by excessive exercise close to bedtime, or by flu or other brief illnesses. It can also develop after long-distance journeys over multiple time zones (jet lag)1.

Short-term

This type of insomnia can last up to two or three weeks and can be a result of emotional stress such as bereavement, job loss, or illness. Again, it usually gets better by itself. But if you find yourself caught in the vicious cycle of not sleeping because you are worried about not being able to sleep, you might consider seeking some medical advice, just to put your mind at rest1.

Chronic

This type of insomnia lasts longer than a few weeks with poor sleep every night. It can have many different causes, but again it can be improved by taking strategic action. Seeking medical advice will help you to find the root of the problem. For example, are you particularly worried about something, or are you perhaps drinking or eating too late at night?1

Help yourself to a better night's sleep

Simple changes to your bedtime routine can significantly affect your sleep quality:
  • Make sure that your bed is comfortable, that the temperature is neither too hot nor too cold. Aim for 64°F, and adjust as needed to see what works for you. Also make sure that the bedroom is dark and quiet.
  • Prepare for sleep. Wind down in the evening by wearing comfortable clothes and doing something peaceful. Try not to stimulate yourself with an exciting movie or loud music.
  • Have a warm mug of a caffeine-free, milk-based drink. This is thought to increase the production of serotonin in the brain, which can make you relaxed and sleepy.
  • If you find that you do wake up periodically throughout the night and struggle to get back to sleep, get up and do something constructive like reading, or writing a letter. Don't return to bed until you feel sleepy2.
  • The average smoker sleeps about 30 minutes less than a non-smoker. Nicotine is a very strong stimulant and may delay the onset of sleep, so try to avoid smoking in the hours before bedtime.
  • Cut back on chocolate, coffee, tea, and alcohol in the evenings. Coffee, tea and even chocolate contain caffeine, a stimulant that increases alertness, while alcohol disrupts sleeping patterns.

Sources

  1. Dement W, Vaughan C. The Promise of Sleep. Macmillan. 1999.
  2. O'Hanlon B. Sleep: The Common Sense Approach. Newleaf. 2000
  3. Idzikowski C. Insomnia.Newleaf. 1999

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)