Insomnia

Based on my research*, there are least two kinds of insomnia. Short term insomnia which is caused by stress or disturbing events, and chronic insomnia which lasts more than three months and is related to medical conditions. I’ve listed below some of the main symptoms, causes and prevention of insomnia and includes a few of my own experiences as well. It’s important to note that everyone is different, so not everything is applicable to specific individuals. As a senior, my experiences with sleep apnea, for example has changed over the years, so my problems are more relevant to me, personally.

Here is a partial list of some symptoms:

· Trouble falling asleep and staying asleep

· Waking up too early

· Problems remembering things and paying attention

· Anxiety and worry

· Worrying about going to sleep

Some of these symptoms I struggle with at times. I often have trouble sleeping and then wake up at night, and can’t go back to sleep. I also consistently worry about falling asleep, and I can get very nervous about sleeping in general. Without enough sleep my worries can increase dramatically and I can lose self-confidence.

The following is a list of possible causes of insomnia for some people:

· Stress of all kinds

· Work schedule changes and working different shifts

· Poor sleep habits (i.e. going to bed at different times, napping, watching TV in bed

· Overeating and drinking that causes uncomfortable fullness and acid reflux

· Mental health challenges (i.e. anxiety disorders and difficulty sleeping because of depression)

· Medical conditions (i.e. chronic pain, diabetes, frequent urination, sleep apnea)

· Stimulants like alcohol, nicotine and caffeine (i.e. alcohol can cause wakefulness in the middle of the night)

· Aging (i.e. less restful sleep, needing to go to bed and get up early)

Below are some ways to prevent insomnia:

· Regular sleep pattern

· Stay active and get plenty of exercise

· Limit or eliminate naps

· Limit caffeine, nicotine and alcohol

· Don’t eat a lot before bed

· Bed is not used for anything except “sex and sleep”

· Create bedtime rituals (i.e. warm bath, reading, listening to calming music, meditation and prayer)

I struggled with sleep apnea for many years, and I used a CPAP machine. Before my sleep apnea diagnosis, I would get up frequently and snack. When I used, the CPAP machine, I slept through the night and lost forty-five pounds.

This overview of insomnia does not take into account some individual differences. For example, some people find reading in bed to be very relaxing while others drink alcohol at night and still can sleep well. Nevertheless, these ideas probably apply to most readers. Until next time, have a great day and thanks of reading my newsletters!

(Please remember these are my own ideas, and I’m not attempting to persuade anyone to change theirs.)

*Some information came from the Mayo Clinic.

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Quotes:

“The worst thing in the world is to try to sleep and not to.” F. Scott Fitzgerald

“Give it to God and go to sleep.” Anonymous

“I’ve always envied people who sleep easily. Their brains must be cleaner, the floorboard of the skull well swept, all the little monsters closed up in a steamer trunk at the foot of the bed.” David Benioff

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