ABOUT INSOMNIA

Insomnia is the inability to sleep, or to sleep satisfactorily. The most common of the sleep disorders, insomnia may be caused by medical, psychological, pharmacological and environmental factors. It may be a transient or chronic problem with varying effects on life.

Sleep is necessary to human physical and emotional well-being. What happens in sleep that makes it beneficial is unknown. The mechanism that induces sleep is also unknown. Requirements for sleep vary. Most adults need seven to eight hours each night; however some will function well on just three or four hours of sleep. Children's needs differ from adults. Individuals who feel sleep-deprived may experience symptoms such as decreased feelings of well-being, daytime fatigue, irritability, and decreased attention, energy and concentration. Attention to sleep issues becomes necessary when one's ability to function effectively is impaired.

Three common forms of insomnia are:

• Problems falling asleep.
• Frequent wakefulness with trouble returning to sleep.
• Waking too early and being unable to return to sleep.

Medical illnesses such as hyperthyroidism or painful conditions such as arthritis may effect sleep. Many medications effect sleep. Environmental and social factors such as unpleasant sleeping conditions (too hot/too cold, too much noise, uncomfortable bed) and excessive stimulation (exciting TV, argument with family or roommates, vigorous exercise) also cause sleeplessness. In most cases, however, the problem is emotional. Depression, anxiety, unexpressed anger, worry and ruminating over events or problems can disrupt normal sleep patterns.

Good news - there are a number of ways to improve your sleep. First, examine your own bedtime routine. Consider what you may be contributing to your own sleeping difficulty. Then consider trying the following:

• Exercise daily.
• Decrease stimulants such as coffee or tea, especially near bedtime.
• Avoid large meals, alcoholic beverages and stressful activity just prior to bedtime.
• Relaxation and deep breathing exercises practiced regularly may improve sleep. Develop a bedtime ritual with a calming, wind-down activity such as quiet reading or talking, gentle stretching exercise or breathing exercises.
• A warm bath prior to bedtime may be soothing.
• Sleep in the same cool, dark room each night.
• Adopt a regular bedtime hour.

Recognize that in a busy life, disruption of even the best schedule may occur. In certain situations, a short course of sleep medications may be beneficial.

Sleep is a necessary component of a healthy lifestyle. Allow time and place for restful sleep. Accept an occasional restless night. If insomnia persists and common sense measures seem unsuccessful consult your health care provider. Questions about insomnia and other health issues may be directed to personnel at the Student Health Center (775) 784-6598.

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