Insomnia PDF Print E-mail
Insomnia
It's three o'clock in the morning, and you can't sleep. You stare at the clock, aware that the alarm will go off in a few hours, but you can't sleep. You know you have a busy day ahead and need to be rested, but you can't sleep. No matter how hard you try, you can't sleep. You have insomnia.
For a long time, doctors were taught, "insomnia is a symptom, not a disease (or disorder)." However, new evidence is beginning to suggest insomnia may not simply be a symptom of other conditions, but rather, may be a disorder in its own right. It’s important to remove a cause that may be producing the insomnia as a symptom, but it’s also important to realise that sometimes it is purely a case of bad sleep patterns, that have been learnt, and stored sub-conscious mind. This is why hypnotherapy is so effective. With this sort of therapy, negative thoughts about sleep can be replaced with positive and relaxing ones.
Regardless of whether it occurs with other medical conditions or by itself, insomnia tends to have a consistent set of night time and daytime symptoms. Moreover, treatment of associated conditions without specific attention to sleep does not always improve insomnia. Insomnia and other conditions may follow different time courses, and in many cases, insomnia is associated with worse outcomes of other conditions.
What Is Insomnia?
According to studies in the USA, insomnia affects more than 70 million Americans. Direct costs of insomnia, which include dollars spent on insomnia treatment, healthcare services, hospital and nursing home care, are estimated at nearly $14 billion annually. Indirect costs such as work loss, property damage from accidents and transportation to and from healthcare providers, are estimated to be $28 billion.
What is this condition that affects so many of us and costs so much? The word "insomnia" comes from the Latin in ("no") and somnus ("sleep"), so it literally means "no sleep" or the inability to sleep.
Insomnia is an experience of inadequate or poor quality sleep as characterized by one or more of the following sleep complaints:
  • difficulty initiating sleep;
  • difficulty maintaining sleep; or
  • Waking too early in the morning.
Who Has Insomnia?
A poll shows that 58% of adults experience symptoms of insomnia a few nights a week or more. Although insomnia is the most common sleep problem among about one half of older adults (48%), they are less likely to experience frequent symptoms of insomnia than their younger counterparts (45% vs. 62%), and their symptoms are more likely to be associated with medical conditions, according to the 2003 poll, adults between the ages of 55 and 84.
Types of Insomnia
Sleep specialists classify insomnia in two primary categories: acute and chronic. Short term or acute insomnia, which is often due to a temporary situation such as stress, jet lag, change or loss in a job or relationship, can last up to one month and is treatable. It is important to address the underlying cause. Effective and safe prescription medications can help.
Long-term, or chronic, insomnia, which is experienced for a month or longer, can be secondary to causes such as medical, physical or psychological conditions, another sleep disorder, or medications and substances. It is essential to get a medical diagnosis. In addition to appropriate use of medications, education on behavioural and other techniques, are well as good sleep practices can improve sleep.
In addition, chronic insomnia may be "primary," which means that it is not caused by other medical, psychiatric, sleep, or medication factors. Primary insomnia may be caused by factors such as increased body temperature, metabolic rate, or brain metabolism. Poor sleep habits may also contribute to primary and other forms of insomnia.
Insomnia is a risk factor for the onset of depression and can significantly affect your quality of life. Consequences of not getting enough good sleep can include daytime fatigue, impaired mood, depression and psychological distress, and decreased ability to concentrate, problem-solve and make decisions, as well as being at risk for injury, driving drowsy, and illness.
Available Treatments for Insomnia
Fortunately, there are treatment options available, ranging from behavioural therapy to the use of prescription medicines, a combination of the two, or even better, the Pure Hypnoanalysis programme run by Christian Bell Hypnosist which incorporates, cognitive, behavioural and hypnotherapy.
Behavioural therapy is offered typically by a psychologist, psychiatrist or other health practitioner or counsellor with specialized training. Several visits to the therapist are usually required to learn and implement the techniques of specific behavioural therapies. Some of the more common behavioural approaches include:
  • Stimulus control, which trains people to use their bed and bedroom for sleep and sex only. Persons with insomnia are encouraged to go another room and engage in a relaxing activity until they are sleepy and ready to return to bed.
  • Cognitive therapy, which is conducted with a therapist who helps the patient with attitudes and beliefs that may contribute to poor sleep.
  • Relaxation training, which often involves reducing tension and muscular relaxation techniques.
  • Incorporating hypnoanalysis greatly increases the speed and effectiveness of the therapy.
Prescription medications that promote sleep are called hypnotics. Medications differ by dose and duration of action. Most individuals take hypnotics a few nights or a few weeks at a time. Some may benefit from long-term use. Research indicates that when used nightly, hypnotics remain effective for at least several weeks and probably longer, and a recent study found that long-term use of a hypnotic medication was both safe and efficacious. The most common side effects include morning sedation, memory problems, headaches and a night or two of poor sleep after stopping the medication. Some hypnotic side effects can be minimized by using short-acting drugs. Of course relying on drugs for sleep is not always a good way to feel good about yourself. By learning to control you own mind and promote sleep naturally gives you a much higher level of self-esteem, and there are no side effects to worry about.
More information on insomnia:
  • There is no evidence that deprivation of REM causes any kind of serious or long-term psychological problems.
  • Poor sleepers spend less time in deep sleep (stage 4)
  • Sleep patterns changes as we grow older
  • Newborn babies spend 50% of their sleep time in the REM stage. In childhood, total sleep and REM decrease. In adulthood deep sleep decreases but the REM stage remains constant.
  • Newborn infants need 16 hours sleep for every 24 hours
  • By the age of 6 children need 9 hours
  • By 12 it’s down to 8 hours
  • By adulthood it’s down to 7
  • Each individual will vary from the above figures, as each of use needs more or less sleep than the next person. Finding the right amount for you is just as important as actually getting that amount.
Good Sleep Practices You Can Use in Managing Your Insomnia
Although the specific causes of insomnia differ from one person to the next, there are some general habits you can adopt that may help you sleep better. Not each of these practices may apply to everyone with insomnia, so you may want to focus on one or two that seem particularly relevant to your situation. Mind Management recommend the following tips for good sleep:
At night:
  • Establish a regular bedtime routine and a regular sleep-wake schedule. That means getting up at the same time every day of the week, no matter how much you've slept the night before, and going to bed at about the same time.
  • Don't spend too much time in bed. Your time in bed should be about the same as the amount of time you can actually sleep during the night. You can't force yourself to sleep by spending more time in bed.
  • Do not eat or drink too much before bedtime.
  • Do not eat or drink in the bedroom itself. The mind can be fooled into readying itself for these activities when you enter the room.
  • Avoid watching television prior to going to sleep as this stimulates the brain.
  • A warm bath, then 20 minutes of easy reading or listening to easy going music is an ideal way of preparing for sleep.
  • A warm drink of milk before going to bed will help promote sleep as it contains Tryptophan a natural relaxant.
  • Make sure your bladder is empty before going to sleep.
  • Create a sleep-promoting environment that is quiet, dark, cool and comfortable.
  • If you find yourself waking with something on your mind, and can’t sleep, then leave the room. Find another room and allow yourself 10-15 minuets to worry about the problem. Write down anything you want to do in the morning and then tell yourself it’s now time to sleep. Return to the bedroom leaving the problem in the other room.
  • Remember the mind easily adapts to new ways by learning through routine. Keep to a strong sleep routine and the mind will quickly get use to sleeping at night.
During the day:
  • Consume less or no caffeine, particularly late in the day.
  • Avoid alcohol and nicotine, especially close to bedtime.
  • Exercise, but not within three hours before bedtime.
  • Avoid naps, particularly in the late afternoon or evening.
  • Establish a regular bedtime and get up at the same time every day. Do not stay in bed to make- up for lost sleep or beyond your regular rise time.
  • Keep a sleep diary to identify your sleep habits and patterns that you can share with your therapist.
Make sure you remove all stress from your mind and body before you retire for the night. If you find this a difficulty, speak to Christian Bell Hypnosis therapists about a stress management programme.
There is no need to suffer in silence, simple call 07878 554692 and book your free initial consultation in confidence.
Last Updated 26/03/08
 
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