Insomnia is defined as an experience of inadequate sleep characterized by difficulty initiating or maintaining sleep. Although most medical experts assert that insomnia is not a condition, but rather a symptom of a more serious psychological or physical disorder, new evidence suggests that insomnia may be a disorder in its own right. In 2002, The National Sleep Foundation concluded that 58% of Americans suffer insomnia a few nights a week or more. Acute insomnia is short term, and usually results from stress or jet lag. Chronic insomnia is long term—a month or longer—and may be the consequence of a medical condition, medication, or substance use.

Symptoms of insomnia include daytime fatigue, impaired mood, irritability, inability to make decisions, impaired motor skills, and the onset of depression. In addition to travelers and shift workers, people at higher risk of developing insomnia include pregnant women, women experiencing menopause, and people with chronic pain. Insomnia requires a doctor’s evaluation if it lasts more than 4 weeks or interferes with daytime functioning.

Several methods are available to treat insomniacs. Stimulus control trains people to use their bed and bedroom for sleep and sex only. Avoid reading or watching television in bed, or remaining in bed when you can’t fall asleep. Cognitive therapy teaches people to restructure their attitude toward sleep. Relaxation training involves breathing, self hypnosis, and muscular relaxation. Prescription medications are also available.

Several at-home self-care techniques assist people—particularly travelers and individuals who work nightshifts—with adopting healthy sleep patterns. First, establish a regular bedtime and wake time. Go to bed and wake up at the same time every day, regardless of the amount of sleep you obtain. Don’t spend too much time in bed. If you don’t fall asleep within 30 minutes after bedtime, get up and perform a relaxing activity like reading or listening to soft music. Diet is important, as well. Avoid caffeine, alcohol, nicotine, large meals, and fluid intake close to bedtime. Exercise regularly, but no less than 3 hours before bedtime. Also, avoid naps late in the day. Travelers should begin to shift their bedtime to coincide with the time schedule at their destination, and may consider using short-acting tranquilizers to avoid jet lag. Nightshift workers should avoid bright light when attempting to sleep, and may consider taking supplemental naps to ensure alertness.

Insomnia is treatable. Several organizations are available to provide more information and support, including the American Sleep Association, the National Sleep Foundation, and the American Insomnia Association.

Sources:

eMedicineHealth.com. (n.d.). Insomnia. Retrieved March 12, 2008, from http://www.emedicinehealth.com/insomnia/ article_em.htm

National Sleep Foundation. (n.d.). Can’t sleep? Learn about insomnia. Retrieved March 12, 2008, from http://www.sleepfoundation.org/site/ c.huIXKjM0IxF/b.2421129/k.251A/ Cant_Sleep_Learn_about_Insomnia.htm