Insomnia is medically defined by Taber's Cyclopedic Medical Dictionary as "the subjective experience of insufficient sleep or of a sleep that is not refreshing." This means that you can't tell your teenager that she/he has insomnia just because she/he likes to stay up till 3 am on Friday nights unless she/he actually complains that "I can't sleep." Likewise, an 80-yr-old woman may only sleep 4 or 5 hours a night and yet she states she feels "great" at 7 am.
Two Kinds of Insomnia
There are 2 kinds of Insomnia: primary and secondary. The first kind is when your sleeplessness has no underlying disease or condition. The second kind is usually the result of drug or alcohol dependence, mood disorders, restless legs syndrome (RLS), sleep apnea, or travel across time zones.
So if you have to wake up at 4am to work a 12-hour dayshift but your spouse is snoring due to obstructive sleep apnea or has RLS that you keep waking up when the bed starts shaking, you're the one who has primary insomnia.
Effects of Insomnia
Insomnia could be simply annoying since lack of sleep results in irritability and headache. But it could also be dangerous since an exhausted brain has trouble concentrating, leading to mistakes and accidents at work or on the road.
Natural versus Artificial Sleep Aid?
Before you go down to your local pharmacy for an over-the-counter bottle of sleep pills or melatonin, ask your doctor first if this is right for you. The problem with sleep aids aside from addiction is you could experience rebound sleep disturbances once you stop taking them.
Insomnia tips
How about giving these following tips a try? After all, you do have your own melatonin as your natural sleep hormone. It is never addicting and just needs a little boost.
1. Following a bedtime routine is not just for kids. If you're lucky to have a regular work schedule, go to bed at the same time each night. Weekends and days off are another matter.
2. Avoid vigorous exercise in the early evening to tune your body to a quiet mode.
3. A warm bath or shower helps relax your body. But it is important to keep the temperature in your bedroom at a slightly cool level. Then keep warm blankets with varying layers nearby so you could easily adjust your body temp during the night. Warm socks help.
4. Drink warm milk without the chocolate and/or cocoa. You could also try sipping a cup of chamomile tea. Avoid heavy meals before bedtime. This is especially challenging when you're on vacation but then again you do sleep in when you're on vacation...unless you're in a tour group with a hectic schedule.
5. Turn off that T.V. and PC monitor. Dim the lights. If you prefer a nightlight, block it with a piece of furniture so the glare is out of your sight. Same reason you should turn your alarm clock around to avoid that digital display. If you have to sleep during the day, use dark curtains or light-blocking blinds and wear earplugs. If you have pets who like to play with your curtains, wear a comfortable sleep mask after making sure they have enough food and toys to keep them occupied, away from your room.
6. Meditate, pray, or use biofeedback. You could even try turning on soothing sounds such as oceanwaves or bubbling brook from your radio. Music helps too as long as it's mellow. Try tuning in to your favorite playlist from your cellphone. The earplugs would not only block out outside sounds but you could easily unplug it when you feel you're about to doze off.
7. If none of these work, get up and go to another room. Read a not-so-stimulating book while sitting on an easy chair. If you get sleepy then go back to bed. Unless you're Al Pacino with a guilty conscience at summertime Alaska in Insomnia, one or all of the tips should guide you in training your body to get that much needed sleep.
Do you know how to tell if you have enough sleep? It's the quality not the quantity. People who usually remember having a good dream report having a good night's sleep. If you can't recall your dreams at all that doesn't mean you didn't get your required REM (rapid eye movement). So don't get stressed if you can't sleep right away or if you wake up way before your alarm clock goes off. Pleasant dreams.
Maria Acebes-Dunaway - Maria Paz V. Acebes-Dunaway Residence: Cleves, Ohio Occupation: Registered Nurse Birthplace: Manila, Philippines Writing ...
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