A B C D E F G H I J K L M N O P R S T U V W

INSOMNIA

What is Insomnia ?

Insomnia is difficulty getting to sleep or having interrupted sleep. It is very common and can occur at all ages. Everyone needs different amounts of sleep and requirements can vary even with those of the same age. Age is important. Babies and children sleep much longer than adults. As you get older you need less sleep. For this reason, insomnia may appear more common in those over 65. Some people accept insomnia as a normal process of getting older, whilst others will seek help. There are also some people who may feel they do not sleep well at night but in reality they do.

How does Insomnia occur ?

Insomnia may occur for many reasons. You may have difficulty getting to sleep because of what has happened during the day. A difficult or stressful time at work can leave you frustrated, angry or depressed. Worrying about problems in your life or an uncompleted task may make you feel anxious. You may be feeling sad, upset or depressed about something. All of these may cause your sleep to be affected.

Why does Insomnia occur ?

Apart from your mood, other things can cause insomnia. Sleeping in a strange place, for example a hospital ward; too much alcohol, coffee or tea especially late at night can cause the problem. Being in physical pain or being disturbed by noise may be the cause. Once insomnia occurs, a "habit" or pattern develops which can be difficult to break.

Treatment Involved for Insomnia

Insomnia is often a symptom and may reflect an underlying problem. The first task is to try and identify the cause of the insomnia. If it is due to anxiety or stress, then counselling or help with relaxation may be of use. If it is due to a depression, then again counselling or antidepressant tablets may be required. A physical cause such as an illness or being in pain may require treatment. Other possible causes such as too much sleep during the day, an uncomfortable bed or noisy neighbours will need to be tackled. Drugs used for insomnia are not ideal. They have side-effects and tend to be addictive. Sometimes, when they are stopped, insomnia tends to recur. They may actually make the problem worse because the drugs might make you feel sleepy during the day. By the time the drug has worn off in the evening, you do not feel tired and so have difficulty getting to sleep again. You then have to take another tablet. There are alternative ways of dealing with insomnia.

Try and get plenty of exercise. This helps increase the depth of your sleep. An evening walk, jogging or swimming is good. Avoid daytime and evening napping. This will only make it harder for you to go to sleep at night. Avoid tea, coffee or chocolate after 6.00 p.m. and eating large evening meals. Try not to eat any later than 8.00 p.m. Some people find that a hot milky drink (e.g. Ovaltine or Horlicks) before going to bed helps. A small amount of alcohol may also help. However, too much alcohol can make the problem worse. Try to establish a routine at bed-time. When you go to bed, don't listen to the radio or watch TV in bed. It is important that you associate your bedroom with sleep. If after 10 15 minutes you cannot get off to sleep, get out of bed and leave the bedroom. Go to your sitting room and watch TV or read. When you feel sleepy again return to bed. If after 15 to 20 minutes you still cannot get off to sleep, repeat the process. Avoid lying in bed, tossing and turning.

Avoid oversleeping in the morning. Relaxation techniques can help. For example: lie on a firm surface, close your eyes and become aware of how your body feels. Focus your attention on each part of your body, starting with the tips of your toes and finishing with the face and eyes. Consciously try to relax every part in turn. The whole procedure should take 10 minutes. Some complementary therapies may help. For example, aromatherapists recommend lavender for relaxation. Some herbal remedies may also help. A massage may help you relax, even if given during the day. As already mentioned, drugs are not ideal. Sometimes, however, they do have to be used. The safest are a group called benzodiazepines (e.g. temazepam, diazepam or nitrazepam). They are best taken for short periods only.

During Treatment for Insomnia

Drugs used for insomnia may be addictive and regular use may become a habit. It will then be difficult to stop them. They can also lose their effect after a while. This means that you might need to take a stronger dose to achieve the same effect. They need to be used carefully in the elderly as they may cause confusion and unsteadiness leading to falls. In some people, drowsiness or a hangover can persist during the day. This may make driving dangerous. Alcohol is best avoided when taking hypnotics, as they can make the sleepiness worse.

After Treatment for Insomnia

If drugs used for insomnia are taken for more than 3 weeks, they can become a habit. Hypnotic drugs are best taken for short or intermittent periods. When you try to stop them, the insomnia may return. They are best stopped gradually, especially if you have been on them for a long time.

Effects on Family of Insomnia

People who have insomnia can be bad tempered and irritable during the day. Understanding and support are important.