There have been so many questions about insomnia, and insomnia is such a huge topic (the most common sleep disorder), that today we will consider one little aspect of primary insomnia. Primary insomnia is insomnia not caused by a medical, sleep, or psychiatric disorder.
To understand in more detail the symptom of insomnia, the many possible causes of insomnia, the association of insomnia with medical conditions, sleep disorders, mental health conditions, medications, and other factors, visit http://tinyurl.com/mds9p6.
Many people with insomnia develop a vicious cycle of trying to sleep, becoming frustrated or anxious about not sleeping, trying harder to sleep, getting more frustrated, etc. This cycle is so common that it occurs in almost all persons with insomnia to some extent, but in some, it is the major factor that causes the insomnia to continue for months and years.
The act of falling asleep cannot be forced. It is a passive--not an active—event. It occurs if the “stage is set,” which means that the body/brain is sleepy, the time of night is right, and the environment is right. Falling asleep is partly natural but also partly learned, and the brain needs the proper connection (or training) in the person’s past experience between trying to fall asleep and actually falling asleep.
This means that when a person has bad experiences in bed trying to sleep the brain learns this, and the next time the person is in bed, the same thing will tend to happen. The anxiety becomes associated with trying to sleep, and the cycle continues. Imagine if someone was abused or tortured in bed; even years later after being otherwise better, it would be impossible to relax and fall asleep in that same bed. It is extremely important to avoid frustration, anxiety, negative thinking, rumination, and other strong emotions when trying to fall asleep.
Which brings me to the title of this blog. Yes, if you can’t fall asleep, you should quit trying. That doesn’t mean giving up seeking the help and answers you need—in fact just about everyone with insomnia can be helped with a combination of therapies.
BUT, it means that at the time, stop trying to sleep, relax, maybe get up and have a tea, stay calm, accept the situation, maybe meditate or pray, and later go back to bed and see if sleep comes. This might or might not help sleep during that night, but it should help your attitude, and it helps prevent the insomnia-frustration cycle from worsening with time.
Has anyone found that it helps to fall asleep by not trying to fall asleep? We’ll continue discussing any and all sleep disorders in upcoming blogs.
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Women more stressed by insomnia
Whether it's due to partners snoring, nagging consciences or the stresses and anxieties of modern life, new research has revealed that women are almost 20 per cent more likely to suffer insomnia than men.
A year-long investigation by the National Sleep Foundation (NSF) into the sleeping habits of more than 2,000 women aged from 18 to 64 has found that almost two-thirds had between one and three disturbed nights every week. Almost 70 per cent said they frequently experience a sleep problem.
This compares to 52 per cent of men who say they suffer insomnia a few nights a week or more.
The study reflects research in a new book by the founder of the American Academy of Sleep Medicine, Dr Meir Kryger, author of Can't Sleep, Can't Stay Awake: A Woman's Guide To Sleep Disorders. 'Unlike men, women have sleep problems related to hormonal and bodily changes from menstruation, pregnancy and menopause,' he said.
'Unfortunately, too often it is women whose sleep disorders are undiagnosed or misdiagnosed because of a lack of education among doctors about these unique problems. This failure by doctors to correctly diagnose female sleeplessness is meaning sufferers are putting their health at risk while contributing to dramatic rises in obesity and diabetes.
'Women lose sleep because of their role in the family and the demands of today's 24/7 world,' he added.
Kryger said that women's disorders are often missed because, although they have the same sleep disorders as men, the way they react to sleeplessness is very different. 'The problem is compounded by the likelihood that women will not even realise symptoms in themselves indicating that they have sleep disorders,' he said. 'For example, women with sleep apnea - temporarily stopping breathing while asleep - have symptoms of depression more often than men with apnea.'
Kryger claimed that female sleeplessness is frequently misdiagnosed by doctors because of a widespread belief that women rarely suffer sleep problems, combined with the fact that insomnia manifests itself differently in women to how it does in men.
Richard Gelula, the chief executive of the NSF, said: 'The NSF study found that women's sleep problems can affect virtually every aspect of their lives, leaving them late for work, stressed out, too tired for sex and little time for their friends.'
'Women of all ages are burning the candle at both ends and as a result they are sleepless and stressed out. Poor sleep [affects] every aspect of a woman's life, as well as her health. In fact, more than one half of the women polled reported that they felt sad or depressed in the past month and one third reported they recently felt hopeless about the future.'
The study revealed, however, women refuse to succumb to the strain of sleeplessness. Almost 80 per cent said that, when they experience drowsiness during the day, they just accept it and keep going. Two thirds said they achieved this by drinking caffeine-rich drinks, with one third admitting consuming three or more such drinks every day in an attempt to escape their exhaustion. Just 8 per cent admitted missing work at least once a month due to tiredness.
'While most women refuse to put work on the back burner when they run out of time or are too sleepy, they admit choosing instead to cut back on healthy activities as they struggle through their daily lives,' said Gelula.
Half of the women admitted that sleep and exercise are the first things they sacrifice. In addition, more than one third said they also reduce the amount of time spent with friends and family, stop eating healthily and don't participate in sexual activity when feeling tired.
'Worryingly, women admit driving while feeling exhausted,' said Gelula. 'More than one quarter said they have driven while feeling drowsy at least once a month in the past year, 10 per cent of whom said they drove in this state while a child was in the car.'
A year-long investigation by the National Sleep Foundation (NSF) into the sleeping habits of more than 2,000 women aged from 18 to 64 has found that almost two-thirds had between one and three disturbed nights every week. Almost 70 per cent said they frequently experience a sleep problem.
This compares to 52 per cent of men who say they suffer insomnia a few nights a week or more.
The study reflects research in a new book by the founder of the American Academy of Sleep Medicine, Dr Meir Kryger, author of Can't Sleep, Can't Stay Awake: A Woman's Guide To Sleep Disorders. 'Unlike men, women have sleep problems related to hormonal and bodily changes from menstruation, pregnancy and menopause,' he said.
'Unfortunately, too often it is women whose sleep disorders are undiagnosed or misdiagnosed because of a lack of education among doctors about these unique problems. This failure by doctors to correctly diagnose female sleeplessness is meaning sufferers are putting their health at risk while contributing to dramatic rises in obesity and diabetes.
'Women lose sleep because of their role in the family and the demands of today's 24/7 world,' he added.
Kryger said that women's disorders are often missed because, although they have the same sleep disorders as men, the way they react to sleeplessness is very different. 'The problem is compounded by the likelihood that women will not even realise symptoms in themselves indicating that they have sleep disorders,' he said. 'For example, women with sleep apnea - temporarily stopping breathing while asleep - have symptoms of depression more often than men with apnea.'
Kryger claimed that female sleeplessness is frequently misdiagnosed by doctors because of a widespread belief that women rarely suffer sleep problems, combined with the fact that insomnia manifests itself differently in women to how it does in men.
Richard Gelula, the chief executive of the NSF, said: 'The NSF study found that women's sleep problems can affect virtually every aspect of their lives, leaving them late for work, stressed out, too tired for sex and little time for their friends.'
'Women of all ages are burning the candle at both ends and as a result they are sleepless and stressed out. Poor sleep [affects] every aspect of a woman's life, as well as her health. In fact, more than one half of the women polled reported that they felt sad or depressed in the past month and one third reported they recently felt hopeless about the future.'
The study revealed, however, women refuse to succumb to the strain of sleeplessness. Almost 80 per cent said that, when they experience drowsiness during the day, they just accept it and keep going. Two thirds said they achieved this by drinking caffeine-rich drinks, with one third admitting consuming three or more such drinks every day in an attempt to escape their exhaustion. Just 8 per cent admitted missing work at least once a month due to tiredness.
'While most women refuse to put work on the back burner when they run out of time or are too sleepy, they admit choosing instead to cut back on healthy activities as they struggle through their daily lives,' said Gelula.
Half of the women admitted that sleep and exercise are the first things they sacrifice. In addition, more than one third said they also reduce the amount of time spent with friends and family, stop eating healthily and don't participate in sexual activity when feeling tired.
'Worryingly, women admit driving while feeling exhausted,' said Gelula. 'More than one quarter said they have driven while feeling drowsy at least once a month in the past year, 10 per cent of whom said they drove in this state while a child was in the car.'
Poor Sleep Habits May Cause Diabetes!
If you think lack of sleep only gets you uncontrollable yawns and bags under your eyes, take note, it may be more costly to your health than you think!
A study done by Sleep Heart Health has found more evidence of increased diabetic conditions related to lack of sleep. But it doesn't stop there; it also shows evidence of the same conditions with too much sleep.
These findings come from a study where 722 men and 764 women, aged 53 to 93 years enrolled in the study.
Working with a controlled sleep time of 7 - 8 hours a night and ruling out other potential issues such as sleep apnea, insomnia, obesity, sex, age and race. The study shows a strong link between Type 2 Diabetes, impaired glucose tolerance and amount of sleep.
* In those who slept 5 hours or less a night, Diabetes was 2.5 times more common. In those who slept 6 hours a night, Diabetes was 66% more common. In those who slept 9 or more hours a night, Diabetes was 79% more common.
Over the past 30 years or so the usual sleep per night has declined for adults aged 40 to 79 years of age. Near the end of the 50's, 8 hours a night was the norm with less than 15% reported sleeping less than 7 hours a night. Once we turned the new millennium, the usual sleep times dropped to 7 hours a night and approximately 35% of targeted adults reported sleeping less than 7 hours a night.
Although Insomnia plays some part in this equation, probably brought on by other sleep influences like kids awake at night or tossing and turning on the old mattress. It's amazing to see that the majority of sleep deprivation is voluntary. With 43% of adults polled saying they spend more time than they should to stay up either watching television or using the Internet, the other whopper being 45% reporting staying up later or getting up earlier to get more work done.
When most people see these numbers and results they think that you would have to do this over a lifetime to have these adverse affects. But the study also shows results of impaired glucose tolerance in healthy young adults when sleep was restricted to 4 hours a night for 6 straight nights, 6 nights, that certainly isn't a lifetime! Keep in mind that Diabetes carries a high risk of cardiovascular-related problems which can severely shorten your lifespan.
"This is one additional piece of information bolstering the common recommendation for sleeping 7 to 8 hours a night," says, Boston University's Dr. Daniel Gottlieb, study co-author.
I can deal with the bags under the eyes and the fly catching yawns but life's blowing by as it is and I certainly want to be around when my 6 and 8 year old kids graduate, at least. I realize that you can't always get the right amount of sleep but I know I can always try!
A study done by Sleep Heart Health has found more evidence of increased diabetic conditions related to lack of sleep. But it doesn't stop there; it also shows evidence of the same conditions with too much sleep.
These findings come from a study where 722 men and 764 women, aged 53 to 93 years enrolled in the study.
Working with a controlled sleep time of 7 - 8 hours a night and ruling out other potential issues such as sleep apnea, insomnia, obesity, sex, age and race. The study shows a strong link between Type 2 Diabetes, impaired glucose tolerance and amount of sleep.
* In those who slept 5 hours or less a night, Diabetes was 2.5 times more common. In those who slept 6 hours a night, Diabetes was 66% more common. In those who slept 9 or more hours a night, Diabetes was 79% more common.
Over the past 30 years or so the usual sleep per night has declined for adults aged 40 to 79 years of age. Near the end of the 50's, 8 hours a night was the norm with less than 15% reported sleeping less than 7 hours a night. Once we turned the new millennium, the usual sleep times dropped to 7 hours a night and approximately 35% of targeted adults reported sleeping less than 7 hours a night.
Although Insomnia plays some part in this equation, probably brought on by other sleep influences like kids awake at night or tossing and turning on the old mattress. It's amazing to see that the majority of sleep deprivation is voluntary. With 43% of adults polled saying they spend more time than they should to stay up either watching television or using the Internet, the other whopper being 45% reporting staying up later or getting up earlier to get more work done.
When most people see these numbers and results they think that you would have to do this over a lifetime to have these adverse affects. But the study also shows results of impaired glucose tolerance in healthy young adults when sleep was restricted to 4 hours a night for 6 straight nights, 6 nights, that certainly isn't a lifetime! Keep in mind that Diabetes carries a high risk of cardiovascular-related problems which can severely shorten your lifespan.
"This is one additional piece of information bolstering the common recommendation for sleeping 7 to 8 hours a night," says, Boston University's Dr. Daniel Gottlieb, study co-author.
I can deal with the bags under the eyes and the fly catching yawns but life's blowing by as it is and I certainly want to be around when my 6 and 8 year old kids graduate, at least. I realize that you can't always get the right amount of sleep but I know I can always try!
-- End You Insomnia Now --
Why Can't I Sleep well?
First things first, what is sleep disorder? This is where psychological and physical disturbance exists in sleep as well as in wakefulness as caused by specific abnormalities. Diagnosis that is true and accurate could be determined via a polysomnogram or through its regular name called sleep test.
Believe it or not, there has been an estimated forty million sufferers of sleeping disorder in America alone. While an estimated twenty to thirty million in America have sleeping disorders irregularly.
It has been calculated that the yearly productivity costs in safety and health care due to sleep disorders are in billions of dollars.
There are a lot of sleep disorders, the following are some of them:
Circadian Rhythm Disorder
Believe it or not, the body is actually set in its own twenty four hour rhythm. Scientists call this circadian rhythm. This rhythm influences the body's hormones.
These hormones play a significant role in one's wakefulness and sleep, body temperature as well as metabolic rate.
Jet lag
A condition, albeit a temporary one, where sleep patterns become out of sync due to rapid traveling across several time zones.
Narcolepsy
This is a condition where a person spontaneously and suddenly falls asleep unwillingly. Another characteristic of this sleeping disorder is one's overwhelming and excessive sleepiness during the day even if one has had adequate sleep during the night.
A narcoleptic suddenly and almost easily becomes sleepy, drowsy and fall asleep immediately usually during times, events and places that are inappropriate.
Night terror
This sleep disorder occurs abruptly thereby awakening the sleeper with a behavior that is consistent with that of terror.
Insomnia
Believe it or not, insomnia is actually not characterized by the quantity of hours a person sleeps but on just how long a person takes to get to sleep. All individuals have their own unique way of finding satisfaction when it comes to sleep. Insomnia sufferers may experience problems all throughout the day like tiredness, lethargy, concentration difficulty as well as irritability.
RED (Rapid Eye Movement Disorder)
This occurs when the sleeper acts out dramatic or violent actions during deep REM sleep.
Sleep Apnea
This is a disorder that is marked by the airway's obstruction during sleeping. This is usually accompanied by loud snoring. Constantly loud snoring could actually indicate a disorder that could potentially be life-threatening. One who is suffering from sleep apnea stops temporarily from breathing during sleep anywhere between ten seconds up until three minutes.
Somnambulism (Sleep Walking)
This is where one engages on activities normally connected with being awake (such as dressing or eating). A somnambulist could walk without consciously knowing that he is doing such. So how does one solve such sleeping disorders? Pretend that sleeping pills were not invented.
The following are some of the more natural ways and means to solve sleeping disorders.
Set A Routine Sleep Pattern
Consistency is the key. It is necessary that a regular sleeping routine is established so your body gets used to a sleeping pattern. In due time, the body learns on how to naturally fall asleep in manner that is easy and effortless.
To be able to do this, make sure you set a regular waking up time and a sleeping time. After which, sticking to this routine for two weeks is necessary. At first, your body may still find it difficult to adjust. Relax and try not to be discouraged. Your long term goal is to achieve a regular sleeping habit.
Make Your Bed
Comfort is the key. Avoid lumps, bumps on your beddings and blankets. Keep your sleeping abode as clean as possible. Nothing is as irritating as well as stressful than waking up or sleeping in a bed that is filthy.
All in all, sleep disorders are usually symptoms of a deeper medical condition. As much as possible, try to be aware of your own health and well-being and put taking care of yourself as priority.
How Much of a Difference Does a Good Bed Make?
We’ve been seeing more and more advertisements for mattresses, beds and “sleep systems” in recent months and it has made us wonder, How much of a difference does a good bed make? After doing a bit of research on the different types of beds available, we came up with a few more questions -What is the difference between each of the different types of beds available?
Are different beds better for certain types of sleep disorders?
How do you know what type of bed is best for you?
Further research turned up some great resources with answers to these questions. If you are thinking about buying a new bed, or just wondering if a new bed could improve your sleep, continue reading.
What's The Best Mattress?
So many different mattresses—not sure which one to choose? Let What's The Best Mattresseducate you in the process. This guide was designed to save you time and money when choosing and even has a forum, which you can use to find information and have any and all of your questions answered by the friendly people that hang out there.
This buying guide will teach you everything you need to know about beds from the shopping basics to how the companies make, market and sell beds to you!
What's The Best will also give you information on the different types of mattresses like foam, air and the popular latex beds. So feel free to read up, ask questions and find out which bed is best for you!
We will help you determine whether you need a new mattress. It will also help you decide which type best meets your needs. Choosing a bed is a difficult task. You will be glad you found us. Don't forget to check out our mattress reviews and forum where helpful people just like you give their time to help one another.
Ratings are important but what we really need is insider information.
Imagine you had a cousin who was in the bedding industry. Do you think they would be able to help you find the right bed at the right price? You bet! We are management consultants who have had several clients in the mattress industry - we know the industry secrets.
Knowledge is power. We have spent years working in the industry and now we have taken that knowledge and are ready to give it to you.
Read and you will learn:
-How to save hundreds of dollars on your next purchase!
-The secrets and tricks that manufacturers and retailers use in their marketing and how to defeat them!
-There are different negotiating strategies for online and offline.
-Determine if you really do need a new bed.
-How mattresses are constructed.
-What choices you have with regard to comfort and support.
-What to expect from retailers.
-Why are air, foam and latex mattresses becoming popular.
Is Sleep Stopping Smokers From Quitting?
You'll never know the difficulty of quitting smoking until you try it. Among the side effects, a lack of sleep that leads to all kinds of difficulties. But now, doctors have begun a new study to ease the transition and they're looking for volunteers.
In a non-descript lab at SRI International, they're looking to attract a few good smokers.
Two decades ago, Dr. Gary Swan lost his mother in law to a smoking related cancer. Now he and Dr. Ian Colrain have begun a clinical trial of smokers trying to break their addiction.
Studies show that half the people who try to quit smoking do not succeed. They may last three hours, or three days, or three weeks, or months but eventually they fail and much of that has to do with a lack of sleep.
ABC7's Wayne Freedman: "The cumulative effect is?"
Dr. Ian Colrain, Ph.D., SRI sleep researcher: "Being tired and grumpy the next day. Your performance goes down. Your moods go bad. And you know how to fix tired and grumpy? You go back to smoking."
Deborah Birce, a nurse from Hayward, knew the pattern all too well.
Deborah Birce, quitting smoking: "It was difficult falling asleep. And though I was asleep, apparently, it didn't feel like I was asleep."
She was among the first of several hundred volunteers to wire up, quit smoking and then spend five nights in a bedroom at SRI as doctors examine her brain waves.
Dr. Ian Colrain, SRI sleep researcher: "Just knowing they don't sleep is well worth doing. Knowing how to improve it is the next thing."
Among the unanswered questions? Do anti-depressants ease a people's quitting or just keep them awake?
The study will look at both physical and psychological reactions.
Deborah Birce, quitting smoking: "When I get in my car, have a cup of coffee, they trigger you to old behaviors."
Deborah has gone three weeks now without a cigarette. Three big weeks after 27 years of smoking. She still has cravings, but Deborah Birce, quitting smoking: "I just started realizing after quitting that I don't even know how to live without smoking because I did it for so long."
Maybe the hard part is now behind her.
Alternate Sleeping Strategies
Getting tired of the usual 16 hours awake / 8 hours asleep or 18 hours awake / 6 hours asleep routine? You’re not the only one. While this type of sleep, monophasic sleep (getting your sleep all at once, in a single “block”), may be the norm, it is not the only option.
Biphasic / divided / segmented sleep is the practice of dividing your sleep in to two separate blocks, usually a larger block at night and a smaller block during the day. For example, it is commonplace in some cultures for one to supplement their nighttime sleep with a mid-day nap or siesta. Taking a nap in the middle of the day can be refreshing and prepare you for the second half of your day. Interested in giving divided sleep a try? Consider scheduling a Snoozester wake up call to help make sure you don’t “overnap.”
We recently wrote about another alternate sleeping strategy, polyphasic sleep, the practice of sleeping multiple short intervals throughout the day (with the goal of increasing the number of hours one is awake). Polyphasic sleep usually requires one to maintain a fairly set schedule of sleeping and waking up.
Have you tried any of these (or any other) alternate sleeping strategies? If so, post a comment and tell us about your experience.
-- Sleep Well Tonight --
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