Most people think of insomnia as, either, not being able to fall asleep on a regular basis, or waking up after having fallen asleep and then lacking the ability to go back to sleep on a frequent or regular basis. Although that’s true, there’s a bit more to it than that.  Did you know there are a large number of insomniacs that don’t even realize they have insomnia?  Insomniacs that don’t fall into either one of the above two categories probably wouldn’t suspect insomnia as the underlying cause of their problem.

You have insomnia when…

…perhaps you never feel refreshed after sleeping even though you sleep eight hours, or more, each day; maybe you have difficulty concentrating during the day; or you seem to suffer from daytime drowsiness, fatigue or irritability on a regular basis. If so, don’t be quick to discount insomnia as a logical and reasonable explanation because all of these are common symptoms of insomnia.  It may, however, be that you don’t require more sleep per se; perhaps, what you need is more, sound sleep.

Image by MoonSoleil via Flickr

If you haven’t considered insomnia but have, seemingly, discounted all other considerations, read on.  The following are some of the causes of insomnia that, although frequently experienced, often go unacknowledged, unrecognized, undiagnosed and under diagnosed for reasons that, if not already obvious to you, will soon become self-evident:

The causes of insomnia

• Sleep apnea is a temporary suspension or absence of breathing during sleep and although sleep is critical, your life depends on your breathing.  It is our strongest involuntary reflex and overrides the brain’s less critical need for sleep.  In other words, you can breathe without sleeping but you can’t sleep without breathing. In most healthy adults, the brain will interrupt even the deepest of sleep during the first few seconds of any sleep-interrupted breathing; which, in essence means, that we can sleep without breathing. Just not for very long.  That being said, all it takes is one good breath and you are back to sleep.  Often, not time enough for lucidity or coherency to set in, but essentially, enough time to interrupt sound sleep.  Although, perhaps not enough time for you to realize sleep interruption has occurred.

Sleep apnea can be controlled majority of the time through use of breathing apparatus or other non-invasive remedies, many of which effectively produce sound sleep through their simple, easy use. In many cases surgery is a desirable treatment similar to a tonsillectomy in many ways.  Sleep apnea can often be mistaken for narcolepsy and in some cases is misdiagnosed because of inappropriate or insufficient testing.

• Snoring of a light sleeper who is sound-sensitive during slumber makes one especially prone.  Most of us don’t see or hear while we’re asleep and if we’re truly snoring, then we’re truly sleeping.  It stands to reason that unless someone else tells you that you don’t snore, how do you truly know otherwise?  Although, you may have never actually heard yourself snore, that doesn’t mean it isn’t keeping you up at night, but rather, it does leave you clueless to the constant interruption of sleep you’re suffering.

Snoring is often a problem that can also be controlled with apparatus applied to the facial area that reduces the intensity and volume of snoring to an adequate and acceptable level and results in a more sound sleep.  Ear plugs have also been known to help insomniacs whose affliction source is rooted to snoring. Ear plugs limit the audible sounds of snoring and easily, temporarily resolves most sensitive hearing issues.

• Chronic coughing can cause slight and frequent disruption of sleep, as well. Chances are, if you suffer from chronic coughing, it may be causing you fatigue.  If you’re a heavy sleeper or fatigued, it also may not be apparent whether you continue to cough while you’re sleeping, not to you anyway.  If you do cough repeatedly during sleep, you’re probably not getting the benefits of sound sleep and although your coughing may wake you frequently, it’s probably only for seconds, limiting your lucidity and coherency to a likely state of semi-consciousness, leaving you with little to no recollection of your troublesome sleep.

Chronic coughing, especially while lying down or sleeping which often goes undiagnosed can often be attributed to the use of certain types of blood pressure medicine.  If you take blood pressure medicine, you may want to inquire with your physician or pharmacist to see if your medication can be causing that nagging cough.  Also, often times, simply by slightly elevating the upper part of your body during sleep, you can increase the possibility of a better night sleep.  A common example of this is the theory or claim that sleeping in a lounge chair affords some with a better night sleep than an actual bed might.

A good way to determine whether insomnia might be the root of your problems and, perhaps, whether you might personally benefit by pursuing a diagnosis and treatment(s) for insomnia, is to conduct your own, personal sleep study.  Not as a self-diagnosis by any means, simply a method by which to, either, confirm or, discount any concern without first paying a huge out-of-pocket expense.  Set up a video/audio camera and record yourself sleeping.  Often times, recording your nights’ sleep will afford you a clearer and more accurate view of your sleep patterns and to confirm or discount the possibility that you might be lacking consistent and sound sleep. This is an almost cost-free method, comparatively speaking, by which to study your sleep patterns which may very well eliminate your suspicions altogether.  Several recordings may be required, however, to get an accurate basis for determining whether you suffer from this less obvious form of insomnia and if you may be lacking the benefits of a regular and sound night’s sleep.

For diagnosed insomniacs who haven’t been afforded the benefits of a sound night’s sleep thus far, perhaps because an underlying and contributing factor has yet to be determined, other considerations might be to conclude whether the disorder can be attributed to a chemical imbalance.  For instance, people without an adequate exposure to sunlight may be prone to a lack of serotonin.  Serotonin is a chemical that acts as a neurotransmitter which may affect your emotional state. Consistent, low levels of serotonin are thought to be a primary cause of clinical depression and/or anxiety, both of which are common causes of insomnia.  Melatonin is a chemical thought to be derived from the darkness of night which can also affect sleep patterns when levels are less than adequate. Supplements for both serotonin and melatonin are available in various forms and can be purchased over-the-counter of most pharmacies and are commonly sold by vitamin retailers.

It really helps when you know the main causes that trigger insomnia. Hope this article helps you minimize your insomnia.

Sleep problems are so common nowadays. Getting enough sleep is incredibly important to the human body. Research studies assert that a person needs eight or more consecutive hours of sleep in order to maintain physical, mental and emotional health. Many persons fail to get this amount of sleep on a consistent basis due to issues such as insomnia, heavy work schedules, medical issues or a snoring partner. If you have sleep problems, there are some things you can try to improve your night’s rest.

Sleep problems may be connected with your stress level.

Reduce the stress in your life to help you sleep well at night. Learn to tell others ‘no’ when you are asked to do more than you can handle. Don’t take on every church bake sale, school fundraising project and 5k charity run that comes along. Pace yourself and create downtime which will help relax your mind and body so you can reduce sleep problems and fall asleep at night.

Image via Wikipedia

Create a nighttime routine that is conducive to sleep. Stop eating, exercising and other stimulating activity at least one hour before you hit the sack. Ready yourself for sleep by taking a hot bath, drinking a small cup of warm tea, meditating or praying and listening to soothing music or nature sounds. Turn off all your gadgets including the ‘you’ve got mail’ alert on the pc and television. Go to bed at the same time each night. Do not watch television or read in bed as this keeps your mind distracted from sleep.

Improve your overall health to aid you getting a good night’s rest. Exercise aerobically for at least 30 minutes three or four times per week. Add a couple of days of strength training to build muscle. Eat a balanced diet of whole foods and organic fruits and veggies. Aim to eat raw foods which will not only help you lose weight but will help reduce the amount of toxins you put in your body. Drink plenty of water throughout the day. Staying hydrated will help you feel refreshed, improve your digestion and flushes toxins out of your system. Count your calories if you need to lose weight. Begin a diet that helps you lose up to two pounds a week until you reach your goal weight. The better condition your body is in, the better you will be able to sleep.

Another way to help you reduce sleep problems and get consistent sleep is to invest in a quality mattress. Do your research before purchasing. Consider firmness, foam toppers and size. If you sleep with a partner, you need adequate room for the two of you so look at queen or king sizes. Ask salespersons if you can try out the mattress for two weeks before considering the sale final. Never stick with a mattress that does not suit you. Get your money back and continue shopping.

For serious sleep problems, contact your doctor!

See a physician if you suspect a medication you take regularly is causing you sleep problems. Ask your doctor to prescribe an alternate drug if he suspects there is an issue with a particular prescription. While you are there, have your physician give you a complete physical with blood work to help make sure there are no undiagnosed medical issues that are bothering your sleep patterns.

Begin a sleep diary when you start having problems. Record what time you laid down, what time you actually fell asleep, how many times you woke during the night, how long you stayed awake at each of these intervals and what time you got out of bed for the day. From this dairy, you might notice patterns that can be useful in addressing your sleep problems. For instance, if you slept fine on Friday and Saturday nights but did not sleep well Sunday through Thursday, you might determine your sleep problems are connected to your work schedule. Consider what issues and stresses you face on the job and how you can resolve these problems.

Learn to use guided imagery to help you fall asleep at night. Close your eyes and picture a solid black canvas. Concentrate completely on the canvas until you find yourself relaxing. At this point, you can take yourself on a peaceful journey in your mind. Picture a deserted beach, a calm wooded area, a peaceful snowy evening beside the fire or any other scene that evokes pleasant conations for you. Follow the scene in your mind by watching the tide come in, the sun rise or set, birds flying or snow covering the ground. Try to keep the scene alive in your mind until you fall off to sleep.

Some things to avoid at bedtime to help you get to sleep are caffeine, too many liquids close to bedtime and adrenalin pumping activities. Have you ever noticed how hard it is to sleep when you have just attended a concert, watched a thriller or played an exciting game? Your body and mind need time to calm down prior to being able to sleep. Let yourself relax for a while before lying down. Similarly, it is often difficult to sleep if you try too hard to get shut-eye. You might find yourself looking at the clock at various intervals and counting the hours you have left to sleep before you have to wake for work or school. Similarly, you might be too excited about the next day’s events, like a kid on Christmas Eve, to be able to fall asleep. In these cases, you need to distract yourself with a calming activity or guided imagery before you ‘try’ to fall asleep.

Finally, if you have consistent issues with sleep problems, you probably need to schedule at sleep study at a medical facility. It is possible you suffer from sleep apnea or some other issue that is interfering with your rest. Medical professionals can assess your sleep difficulties and prescribe remedies, such as CPAP equipment to help you with your problem. Sometimes, you might only need a temporary measure, such as taking a sleep aid for a short period of time to help you get your sleeping issue resolved.

Take the issue of sleep problems seriously, take care of yourself and seek medical help when all else fails – sleep well to live well.

‘Excessive Daytime Sleepiness’ – for a medical diagnosis, it sounds relatively innocuous. After all, everyone has experienced the symptom at one time or another. Given the frenetic pace of life in modern society, exhaustion is almost a ‘badge of honor’ for many of us – a hard won emblem of our success that we display with pride, not unlike our Smart phones and technologically efficient SUVs.

What is Excessive Daytime Sleepiness?

In truth, however, Excessive Daytime Sleepiness or EDS is a far cry from the innocent, relatively harmless affliction its name would have us believe. Rather, it is a disabling condition that can turn a normal, active life into a constant battle against the overwhelming desire – and compelling, often irresistible need – to sleep. People who suffer from EDS frequently experience other signs of exhaustion, such as an overall decrease in physical energy, difficulty concentrating and marked changes in normal cognition. While EDS can be the result of a persistent sleep ‘deficit’, people who suffer from a EDS due to a medical condition usually require large amounts of sleep, sleep as much as possible, yet are still excessively sleepy during the day.  Many people with EDS are unable to work, cannot enjoy formerly pleasurable pursuits such as sports and hobbies and lack the energy for even a normal intimate relationship with a spouse or significant other. Depression in people with EDS is common.

People with Excessive Daytime Sleepiness frequently also suffer from a condition called ‘microsleep’, which is characterized by sudden, unexpected, very short mini-naps, usually lasting from as little as 1.5 seconds to 30 seconds. Microsleep is real sleep; the person is unaware of his surroundings, may actually dream, and is often disoriented upon waking. Alarmingly, most people who experience microsleep are completely unaware that they were sleeping. Microsleep can have devastating, even fatal, consequences if it occurs while driving or operating dangerous machinery.

The causes of Excessive Daytime Sleepiness are numerous. EDS is, in fact, mostly viewed by medical experts not as a primary diagnosis, but as a symptom of other neurologic conditions, sleep disorders, metabolic diseases, and psychiatric conditions. It is also a fully amendable affect of certain life style choices such as self-imposed sleep deprivation, shift-work, or drug and alcohol abuse.

By far the most common causes of EDS are two closely related neurologic conditions, narcolepsy and idiopathic hypersomnia. The first, narcolepsy, is a chronic neurologic condition thought to be genetic in origin, although the exact cause remains unclear. Narcolepsy usually occurs in young people; prevalence is greatest between ages 10yrs until the early 20s. However, it can be occur at any age.

Classic symptoms of narcolepsy include excessive daytime sleepiness, microsleep and a condition called ‘cataplexy’, a sudden loss of muscle control that can be partial (such as the drooping of the face or severe weakness of one extremity) or complete, resulting in total collapse. Cataplexy frequently occurs in conjunction with a strong emotional reaction such as laughter, surprise, or sudden, severe pain, but can happen spontaneously, for no apparent reason. Other symptoms of the disease include periods of night time wakefulness accompanied by hot flashes, increased heart rate and an unpleasantly intense feeling of alertness or arousal, sleep paralysis and hallucinations and a characteristically unique sleep cycle during which ‘REM’ (rapid eye movement, or dream sleep) occurs shortly after falling asleep.

Recent research studies have shown that people who suffer from narcolepsy have a decreased amount of a substance called ‘hypocretin’ or ‘orexin’ – a chemical responsible for activating arousal and regulating sleep – in their cerebral spinal fluid, the protective fluid that ‘bathes’ the brain and spinal cord. This exciting discovery led to the first definitive diagnostic test for the disorder’s simple lumbar puncture with examination of the spinal fluid – and may eventually prove instrumental in finding a treatment or even a cure for the disease.

Idiopathic hypersomnia is a disorder that is very similar to narcolepsy. The primary symptom is excessive daytime sleepiness, and microsleep is a common occurrence. Like narcoleptics, people with hypersomnia may sleep for long periods at night and nap frequently throughout the day. An important distinction between the two, however, is that those with hypersomnia tend to awaken from these naps unrefreshed and disoriented, while narcoleptics typically will wake up feeling rested, if only for a few hours.

Idiopathic hypersomnia rarely causes cataplexy, sleep paralysis or hallucinations and most people with the disorder have a relatively normal REM sleep cycle. Most importantly, people with hypersomnia do not have a decreased level of hypocretin in their cerebrospinal fluid. An interesting, although rare, variation of hypersomnia is a condition known as Kliene-Levin syndrome, or KLS. Most common in teenaged males, it is characterized by excessive sleeping, sometimes up to 18 hours per day, and a severely altered mental state with irritability, impaired cognition, anxiety, and confusion during periods of wakefulness.  About 75% of patients with KLS also experience an extreme increase in appetite, sometimes devouring enormous quantities of food at a single sitting, and approximately 50% engage in atypical sexual behavior, including promiscuity, inappropriately aggressive sexual advances and even sexual assault. Almost all sufferers will have no memory of these events after they occur.

Like idiopathic hypersomnia, KLS is a chronic disorder and many patients develop depression or other mood disorders due to the bizarre effects of the disease. Excessive eating often causes weight gain to the point of obesity, and episodes of extreme sleepiness from which the person cannot be aroused interfere with patient’s ability to work, attend school or engage in normal, age appropriate activities. When KLS is associated with hypersexual behavior, patients may suffer severe repercussions, including loss of social contacts, social stigmatization and – in cases where the sexual behavior is aggressive – even arrest and incarceration. Fortunately, KLS is usually a self-limiting disease, lasting from 18 months to about four years.

Another common cause of excessive daytime sleepiness is sleep apnea, also called ‘obstructive sleep apnea’ or OSA. OSA is more common than either narcolepsy or hypersomnia, affecting an estimated 18 million Americans, both male and female. It is difficult to estimate how many of those individuals suffer from extreme daytime sleepiness, however, since it is estimated that over 80% of those suffering from OSA are undiagnosed.

OSA is caused by obstruction or compression of the normal air passages during sleep, usually by the soft palate, tonsils or, occasionally, the tongue. This results in shallow respiration, snoring and – when obstruction is severe – frequent pauses in breathing, sometimes up to 100 times every hour. These pauses are known as apnea or apneic episodes. They cause sleep disruption, frequent awakening and generally poor sleep quality, which results in daytime sleepiness.

While OSA can occur in healthy people of any age, it is most commonly associated with a number of other physical and/or physiologic conditions, especially-

• Obesity
• Heart disease
• High blood pressure
• Abnormal heart rhythm (including at night or while sleeping)
• Stroke
• Type 2 diabetes

Besides excessive daytime sleepiness, symptoms of OSA include

• Loud snoring
• Frequent sleep disruptions, gasping or choking at night
• Frequent trips to the bathroom
• Trouble concentrating
• Irritability
• Morning headaches
• Lowered sex drive
• Memory loss

Another form of sleep apnea that is less common than OSA is ‘central apnea’. Central apnea is characterized by depression of the normal drive to breathe, which is a function of the central nervous system. Central apnea most often occurs as the result of medications that act on the central nervous system, particularly narcotics or opiates, barbiturates, benzodiazepines and alcohol; it can occur in persons who take these medicines even in the recommended dosage, especially if they are used in combination with other drugs.

Other causes of central apnea include neurologic disorders such as Multiple Sclerosis, Amyotrophic Lateral Sclerosis (Lou Gherigs disease or ALS) polio, or brain infections and brain tumors. Central apnea can also occur in healthy individuals sleeping at very high altitudes.

A recently recognized cause of excessive daytime sleepiness is ‘Shift Work Sleep Disorder’ – a circadian rhythm disorder experienced by people whose work hours cause them to be awake during normal sleep times. Characterized by insomnia alternating with periods of excessive sleepiness, the disorder has long been common knowledge among people whose work schedules required them to stay up all night, such as doctors, nurses, police officers and firefighters. However, the recent inclusion of the disorder in the differential diagnoses of excessive daytime sleepiness is allowing sufferers to request and be assigned schedules to which they can more easily become acclimated.

Finally, there are a number of psychiatric and physiologic conditions that affect an individual’s overall energy level and may result in excessive daytime sleepiness. Some of these are common, such as depression, chronic pain, including fibromyalgia and migraine headache, and iron deficiency anemia; some are less so, for instance hypothyroidism, kidney failure and restless leg syndrome. Excessive fatigue can also be a symptom of cancer, heart disease, chronic infections or stroke.

It is important to remember that despite our hectic life-style and the frenetic pace of American life, being sleepy all the time is not normal or desirable, and can lead to other serious consequences and health issues. Therefore, anyone who experiences excessive daytime sleepiness for no apparent reason should see his or her physician as soon as possible.

Sleep insomnia effects a large percentage of people for various reasons.  Maybe, you are just a light sleeper and every noise wakes you up.  Maybe, you live in a large city and the traffic and street noise never sleep. Maybe, you are suffering from depression or anxiety and it has disrupted your sleeping pattern. Whatever the cause, there are solutions ranging from medical to natural.

Peace of mind = free from sleep insomnia?

Image by cambiodefractal via Flickr

In a hectic time with a hectic lifestyle, it is essential for a person to be able to calm their brain down to get good quality sleep. One thing that perpetuates sleep insomnia is worrying about the insomnia.  There is nothing worse if you are having troubles sleeping than constantly checking the clock and feeling like the minutes are going by very slowly.  One thing to do when you are caught in the midst of insomnia is to give in to your sleeplessness.  Grab a book and relax.  Change rooms as you may find you can fall asleep better on the couch! Get a glass of water and try to do some simple breathing exercise to calm yourself down. Don’t get mad at yourself or the world for being awake.

If you are one who wants to rely on medical advancements to help your insomnia, visit your doctor for professional help. There are many options on the market that you can try to help you sleep. Alcohol is another thing that people do try to use as a sleep aid, yet it acts more as a stimulant. Alcohol is not going to help if you are severely depressed or anxious either. It may cause more panic than you need. Use moderation with alcohol. One or two may be OK but seek professional help if you are drinking much more than usual.

Coffee, tea or sleep insomnia?

One great habit to get into is limiting your caffeine intake.  If you are a coffee, tea or commercial soda drinker, limit your intake to one eight ounce glass a day.  This may take some getting used to but you will be glad that you did.  If you can’t seem to kick the caffeine habit, be sure to not drink any caffeinated beverages after three in the afternoon. Expect that you will have some discomfort associated with the lowered intake of caffeinated beverages. You may experience headaches. You may feel weird and cloudy. Your body will adjust. It is better to not go cold turkey, just slowly decrease the amount of caffeine that you drink until you are ready to just one cup of coffee or one caffeinated soda a day.  Buy a French press coffee maker to help you through the process.  It is more labor intensive, gives a strong cup of coffee and produces much less coffee than the usual twelve cup drip coffee makers.

Another thing you need to add to your daily life to aid your sleep insomnia is exercise.  You don’t have to join a gym or take up yoga, though those ideas don’t hurt, yet adding exercise to your daily life will be beneficial.  If you can, bike to work rather than drive. Stretch for at least ten minutes a day.  Take a brisk walk in the morning and the evening. Do whatever makes you feel good. You don’t even have to have a weight loss goal in mind. Just go ahead and do something! Anything! This will help your body burn more calories and make you tired enough to want sleep and be sleepy at the end of the day. Remember, standing is better than sitting and walking is better than standing. Take the stairs instead of the elevator.  Park far away from entrances.  All these are little ways to add more productive exercise into your day.

There are several home remedies you can also use in lieu of medications. Chamomile, Valerian, lavender and many other herbal remedies are on the market that are said to have relaxing qualities.

A long standing cause of sleep insomnia may unfortunately be our significant other. Sometimes they snore. It is possible to get up, leave the room and sleep in another location if the snoring is really bothering you. Snoring is also a sign of more serious issues such as sleep apnea, and if your snoring or the snoring of your significant other is enough to wake up the household, a doctor should be consulted for proper treatment.

Finally, one of the most effective ways to be free of sleep insomnia is to stay on a schedule. It is tempting to sleep in on the weekends or stay up much too late on poker nights but staying on a consistent schedule will get your body into a natural rhythm. It is OK to mess up your schedule from time to time, yet you will begin to notice that no matter how late you stay up, you will wake up at the same time.  Limit the amount of visual stimulation an hour before bed. Turn off your phone, turn off your television, don’t play any video games, and try not to watch disturbing news. This way, your mind will have time to decompress and get ready for a nice and healthy sleep cycle.

How about you? Do you have any advice on how to be free of sleep insomnia? Feel free to share your story on how you surpassed sleep insomnia.

Lack of sleep can be a major problem for many people. Without the proper amount of sleep, all kinds of problems can occur without you even noticing it right off the bat.

Problems connected with lack of sleep

Study after study is out there right now explaining the problems associated with lack of sleep.  One of the most common problems is the amount of time it takes for one to react to a situation. Yes, you can still do simple math, read a book, type a letter, and even drive. The problem comes with how much of this you are retaining and how fast you are able to solve the problem and react to the situation in front of you.  You can do the math problem, but it will probably take you twice as long to do it as it would if you were fully rested. The same thing applies with regards to reading a book. It will probably take you longer to read it because you are not really retaining the information you are reading and will have to go back through what you have already read several times to have it truly sink in. Even coming up with the right things to say can be a struggle when you lack of sleep.  If reaction time to things that should come so easily and naturally can be such a problem, what happens when driving?

Image via Wikipedia

People have literally driven themselves off the road or had life threatening car accidents because they were driving while sleep deprived.  You start to doze off, the lines on the road hypnotize you, and you may even start to swerve and drive erratically all from lack of sleep. Without the proper amount of sleep, you wouldn’t be able to hit your brakes fast enough to stop if a child were to jump out in front of your car, a dog, or even another car.  Driving without the right amount of sleep under your belt can kill people.  You might as well just be driving drunk.  Many studies have proven it is about the same situation either way.

But you don’t have to get into a car accident to threaten your life.  Lack of sleep can cause all kinds of health problems.  Clumsiness, fatigue, weight loss or weight gain and yawning are really the least of your worries.  But they can still be annoying, nonetheless. Stubbing your toe or consistently dropping things because you are not able to pay attention will not help your mood. The amount of messes you have to clean up and the amount of band-aids you go through will increase exponentially. Yawning is just telling everyone how tired you are or that they are boring you and this can become embarrassing after a time as well.  Weight loss and weight gain, though, have their own set of health problems all their own.  Weight gain is quite a bit more common, though, since people tend to eat just to stay awake.  Thinking its food they need to become more alert or the caffeine jolt or the constant motion of moving things to their mouths will help keep them awake.  All these things are myths, though. Too much caffeine can give a person the jitters or even spike their blood pressure. Never mind the amount of calories that are being thrown away that way.  Each person’s body needs a certain amount of calories and other nutrients to keep it going. When we overstep those limits, or don’t take in enough, the body doesn’t know what to do with it all.  Too many can lead to the body storing it as fat and slowing the metabolism until you put your body back onto the right track.  This gets more difficult as time passes though and the weight just keeps piling on.  The more weight, the more joint problems, the more heart problems, the more health risks.  The fact that a little lack of sleep can cause all of this damage is amazing all in itself.

Other problems caused by lack of sleep …

People also suffer depression, memory loss, hallucinations, and irritability from lack of sleep.  With a prolonged loss of sleep, the symptoms start to affect your body’s mobility as well.  Headaches, muscle aches, tremors, and over sensitivity to the cold can really start to make a person irritable because you start to feel sick all the time.  You might think you have a cold or the flu.  This will lead you to taking medication unnecessarily, which can lead to other problems.  Taking medication that your body doesn’t utilize can cause your kidneys to work in a manner they are not used to, which will start to deteriorate your kidneys faster than if you were just aging naturally.

This kind of added stress to the body starts to cause other physical ailments as well.  Diabetes, nystagmus (involuntary movement of the eye), increased blood pressure, and even disrupted hormone levels can all have a major affect on your life if not taken care of.  Most people go through years without realizing they are diabetic. This breaks down the body in a manner that can cause everything from tremors to comas.  Increased blood pressure can cause added strain on the heart which can lead to strokes, heart attacks or even death if not taken care of right away.

People also don’t realize that you can’t make up for lost sleep.  You can’t sleep five hours a night during the work week and then ten hours on Saturday and Sunday to fix the problem.  Once the sleep has been missed, it has been missed.  You can never get that time back.  You may wake up on the weekend feeling more refreshed than you normally do, but that is strictly because your body is trying to tell you that it needs that kind of sleep more often.  Plus, this kind of sleep disruption is putting your internal clock off balance.  Not a good idea.

Sleep deprivation can, and does, cause all of these problems.  What is that extra hour of sleep really costing you?  Did you miss your favorite TV show because you went to bed on time?  Did you have to leave the party a little early?  The good news is that by you doing these things to add more sleep to your life, you did not die in a car accident.  You are not dying of heart failure or diabetes.  You will also be more alert and a better person to be around.  Which life do you want to live?  I know which one I would choose.

A YouTube Video about lack of sleep

Ever experienced the ‘unable to sleep’ spell? Have you ever tossed and turned all night only to finally fall asleep seemingly minutes before your alarm clock goes off? You are not alone. There are many reasons why sleep is sometimes difficult, and in this article we will explore some of the most common reasons why you are unable to sleep.

Why are you unable to sleep?

One of the most common reasons people have a hard time falling asleep or worse, unable to sleep at all is stress. When the mind is consumed with tension and difficult thoughts, the body finds it difficult to relax. Sleep begins in the mind first and the body then follows. One of the ways to overcome this is to calm your mind and release the thoughts that are stressing you out, at least for the night. This can be accomplished by stopping to write down what you are thinking about so that you have the opportunity to pick up where you left off in the morning. Just jot down the major issues you are facing, what solutions you have already come up with and where you left off in your thoughts before going to bed. You will be able to go over these things again in the morning and keep working things out in your head, but at least in the meantime, you should hopefully be able to get some sleep.

A second common reason that people find it difficult to get to sleep is caffeine consumption. Many experts will say that it is best to avoid caffeine within four hours of bed time. However, this advice does not take into account the fact that many people are extra sensitive to caffeine and can end up being affected by it for much longer periods of time than other people are. If you find a correlation between your coffee or tea or soda consumption and your inability to sleep, it may be best to limit your intake of these beverages to the mornings only.

A common but little known reason why people are unable to sleep or have trouble sleeping is circadian rhythm. The term ‘circadian’ comes from the Latin words ‘circa’ and ‘dia’ which roughly translates to ‘about one day’. Every person’s body is influenced by the cycles of the sun and the moon. When you don’t experience enough sunlight during the day, your body doesn’t have the opportunity to experience ‘day’ and thus, the transition to night and can sometimes not realize that it is time for sleep. Also, if you have bright lights on in your home before bed, your body can be tricked into still thinking it is day time and not start releasing hormones in your brain to prepare it for sleep. Another factor that can sometimes circumvent your body’s ability to respond to its natural circadian rhythms is watching TV or looking at a computer screen right before bed. Although for some people, the light from these sources has little or no effect, for other people, they can cause enough of a disruption in the brain’s perception of day and night that the body’s ability to sleep can be delayed. If you find yourself unable to sleep well on nights you watch TV or use your computer before bed, you could try participating in these activities slightly earlier in the evening and see if you are better able to fall asleep at your properly scheduled time.

Another factor related to circadian rhythms that can cause it to be more difficult to get to sleep is a consistent schedule. Almost all creatures in nature have a consistent schedule for waking and sleeping hours. Their body clock and body chemistry is set to this schedule and their brains regulate hormones and chemicals related to sleeping, waking, appetite and more based on the schedule of their circadian rhythms. Humans, however, have developed ways to stay productive for more hours. Electric lights, alarm clocks and coffee allow humans to stay up later and wake up earlier than would be possible under natural circumstances. When the body isn’t experiencing a consistent schedule, its circadian rhythm can be negatively affected which can cause your body to have more difficulty falling asleep even when it wants to. Having a somewhat consistent schedule, although not possible for everyone, can help the body establish patterns consistent with its circadian rhythm which will increase alertness during the day and facilitate sleep during the nighttime. For example, the body thrives under the circumstance of getting to bed within the same one to two hour window every night and waking up within the same one to two hour window every morning. When on weekends you stay up five hours later than usual and then sleep in five hours later than usual, your body has a hard time adjusting to your regular schedule again come Monday. That is one of the reasons why Monday mornings are traditionally such a difficult time for most people to function.

Common reasons why you are unable to sleep

Image by Tom Coates via Flickr

A few of the less common but equally valid reasons it can be difficult to sleep are depression, medical conditions and alcohol and cigarettes. When people are experiencing depression, although they feel low and lethargic, their brain chemistry is in such a state of deregulation that it isn’t releasing the appropriate chemicals needed for a person to function properly during the day and thus, isn’t releasing the appropriate chemicals for appropriate night time function either. One of the easiest, quickest things to try in an effort to improve general health is to ensure that you are drinking enough water. All of the body’s systems including mental function can be improved dramatically with adequate fluid intake. Some medical conditions can make sleep difficult to attain can be discussed with your doctor for more information. Finally, alcohol and cigarettes both affect sleep but in different ways. There are two different kinds of sleep, orthodox and paradoxical. Orthodox sleep is the stage of sleep that heals and repairs the body, paradoxical sleep is the stage of sleep that heals and repairs the brain. Alcohol impairs the body’s ability to enter into paradoxical sleep. Sometimes, when a person is sleep-deprived, their body goes into paradoxical sleep first even though orthodox sleep is generally the first stage of sleep for those who are not sleep deprived. Under the influence of alcohol, the brain is unable to enter into sleep which, in this situation, will be the reason why you are unable to sleep entirely, sometimes even in an individual who isn’t sleep deprived. And, lastly, the chemical nicotine which is found in tobacco mimics the effect of caffeine so it can prevent sleep in the same way.

Those are the most common reasons people find it difficult to sleep. The good news is that most sleep related difficulties have solutions. As soon as you identify the factor that is preventing sleep in your specific situation, you are that much closer to being able to overcome the stage where you are unable to sleep and experience a good night’s rest after all.

Sleep problems are so common nowadays. Remember when people used to work from sun up to sundown? Neither do I but I’ve heard that people used to only work during daylight hours…at least the men. Man works from sun to sun but woman’s work is never done. Wasn’t that the old rhyme? I believe getting away from that plan–working daylight hours I mean–is why sleep problems are so wide spread. We are becoming such a global society that it seems we believe, especially in business, that we have to be alert and on duty twenty-four seven. Sleep problems are not limited to developed countries but nations becoming more like the U.S. are having the same issues.

Image via Wikipedia

The lack of electricity in the past caused people to go to bed early because there was no TV, no video games and it was very hard to read by firelight or oil lamps. Ask Abe Lincoln. Although the woman still worked by the midnight oil, the man generally got his tasks done, came in, had supper and went to bed. He then got up before good daylight, (so did the woman by the way), had his breakfast and was out to work again. Ahh such a simple life! You’d know that was sarcastic if you ever talked with a grandparent who lived through those years. It was hard work and mankind’s average expected life span was less than sixty years.

The reason why sleep problems are common…

Sleep problems are so widespread because we have mixed our days and nights and the human body was not intended to do that. There’s a verse in the Bible that says basically, work while it is day, because the night comes when no man can work. Back in those days, the common man was in bed with his family at night and the only people up and about were the robbers and thieves and other unsavory characters. On the other hand, that might partially apply to society today. But now even the robbers and thieves have mixed up sleep patterns and are doing their evil deeds in broad daylight.

Sleep problems are also so widespread because of technology or at least the use of technology. Now, companies can stay open twenty-four seven and workers even take the work home with them. How can a person get good sleep when their mind never shuts down? You’ve seen the man in the commercial sitting up in the chair, bleary eyed, staring at a TV but not even comprehending what he is watching. He looks like a zombie. I believe it was a sleep aid ad. That’s something the common man would not have had to use. In the days when people worked from sun up to sun down, they were so tired, they zonked out before their head barely hit the pillow. Now, a person’s day stress, anxiety, worry and illness all play a part in sleep problems. And since men and women work all kinds of job shifts, both genders suffer much the same problems. Sleep deprivation and other related problems are one of the effects of having the brain constantly on. Man having to constantly be stimulated or entertained, never letting the brain wind down to an idle will have payback when it comes time to sleep.

Sleep problems caused by technology

There was a time early on that it was said computers and other innovative gadgets would give mankind so much free time that work days would become shorter, work weeks would become shorter and mankind would have more time to relax and enjoy life. I think if there was a temperature type gauge for recording a poll done on how many people believe that is true, the little bulb on top would explode in no time. What really has happened was, since the physical labor has decreased, one person is expected to do the job ten people used to do. Instead of an eight hour work day decreasing to a six hour day, the work day has increased to twelve, fourteen or more hours. The work week in many instances has taken over the weekends again like the old days. And then, more and more workers in office jobs are expected to take home work to make sure they don’t fall behind. Even with people in labor jobs, the shift changes back and forth from days to nights, shifts from twenty four hours on, twelve hours off and many combinations of work shifts can add to the number of people unable to sleep properly.

Right now, I would wager, if I wagered, that if employers had to hire people to cover eight hour days instead of using a group working too much overtime, our unemployment rate would change dramatically. A result of people getting back on schedules that would not stress the human body to the point of mental exhaustion would be less sleep disorders. Hard work is not a bad thing but mistreating the only body we have when it could be prevented is a waste of life. I’m not sure why we try to pack twenty four hours of activity in a day and leave nothing for relaxing and sleep. Why work and have a family if you never see each other, never have time to converse, never have time to relax and share joys with each other?

A peaceful mind is one that can lie down and sleep. Sleep problems are so wide spread because we have allowed the striving for economic wealth to displace the greater wealth, which is living a life that is balanced with work, recreation, relaxing and peaceful sleep. We don’t need sleep aids to sleep then pop a waker-upper to make it through the day. The body was made to need sleep, to need rest and rejuvenate. If we ignore that need, we will continue to see young people having heart attacks and strokes. Mankind needs to listen and react to what the body will tell them if they pay attention. In reality, sleep problems can be medicated naturally by adjusting to the ‘normal’ life routine as mentioned above…but then again, with our pace as of the moment, it still can be done but it will need discipline and hard work.

Sleep problems or disorders can lead to the question of ‘why can’t you sleep?’  Insomnia, which is the persistent inability to sleep, can be caused by many varying factors which may include a recent change, stress, physical pain or illness, recent loss of a loved one, or reoccurring thoughts and emotions. A range of treatments may be needed rather than a single cure and each individual treatment will be different.  Insomnia can also occur at any age or stage in a person’s life. As we age, new sleep habits may need to be developed in order to successfully combat and overcome insomnia and other sleep disorders.  Some sleep disorders such as sleep apnea may require constant medical supervision.  Many people with sleep apnea also have symptoms of insomnia. Narcolepsy, which excessive day time sleepiness or falling asleep during the day, can also be the cause of a person’s difficulty with sleeping at night.  Naps during the day should be avoided.  Not being able to sleep can be very frustrating and have negative consequences for the person experiencing it such as increased depression, injuries, illness and anxiety levels. Rest is essential for the body and it is needed in order to be alert and at your best during a busy day.  Not getting enough sleep can make getting through a hectic workday a very difficult task.  However, there are many treatments that can help put a person back on the road to getting a good night’s sleep.

Image by Moe M via Flickr

A common culprit of sleep deprivation is the amount of caffeine that is consumed in one’s daily diet.  Caffeine is not only present in coffee but other beverages that may be consumed during the day.  Many sodas contain large amounts of caffeine and are drunk on a regular basis in the course of a day.  Large amounts of caffeine in the body can prevent sleeping at night, because caffeine is a stimulant.  Other stimulants such as nicotine should be eliminated just before going to bed.  Some aspirins also contain caffeine.  Reducing the amount of caffeine taken in during the day may help in getting more sleep at night.

Stress can also be a cause of lack of nightly sleep.  The daily pressure of dealing with many issues can take its toll on a person’s mind and body and effect the ability to fall asleep.  Many people find themselves lying awake at night thinking about their problems in bed.  Exercising earlier in the day may help with getting restful sleep.  Breathing exercises may also be beneficial in calming and winding down at the end of a busy workday.  A daily journal is also useful in placing thoughts and concerns so that they are not taken to bed and thought of all night. The journal should include the many things in life that one is grateful and thankful for as well as possible solutions for current problems.  A journal can be therapeutic in helping to release the concerns of the day. The main idea is to let go of daily stress before trying to lie down to sleep.

Our body needs daily rest.  Sleep should be looked upon as a time to relax and not an interruption in the many tasks that need to be done in our lives.  Sleep is an essential part of maintaining a healthy mind and body.  Sleep should not be seen as another daily chore.  Sleeping is not a job. A relaxing night of sleep will enable a person to have a more productive day in whatever profession occupies their daily life. Daily rejuvenation of our bodies will also help us in dealing with stressful situations in an alert and effective way to find innovative answers.  Restful habits can be developed over time.  A daily wind down routine should eliminate dealing with any stressful tasks such as opening mail, checking email or even watching the evening news at least 2 hours before going to bed.   Whatever triggers stress in a person’s life should be avoided just before bed.  Winding down at night should emphasize placing one’s body in relaxing state before lying down. Stimulants should be avoided.  Falling asleep should be enjoyable and fun. Relaxing music may also help to place the body in a restful state.  A person’s body can be conditioned to get a good night of sleep through consistent habits.  Bedtime should also be at a regular scheduled time.

Alcohol consumption just before bed can cause sleepless nights or the ones that are not as restful as needed to function during the day at an optimal level.  Many people use alcohol as a way to get to sleep when they are having trouble catching some zzz’s or falling asleep.  Alcohol has the effect of making your brain arouse during the night. Alcohol may also provoke severe insomnia and should be avoided as a nighttime sleep aide.  A better solution is to keep your bedroom cool and comfortable.

Engaging in daily outdoor activities can help to maintain a person’s natural day and night sleep cycles.  The activity chosen does not need to be strenuous.  The goal is to get at least 15-20 minutes of sunlight daily.  Walking in the bright daylight may also help to reduce the effect of one’s daily stresses and foster a positive outlook on new situations.

There are many causes of sleep deprivation and just as large a number of treatments.  Habits formed over time can effect how well you sleep at night.  Your body and brain can also be conditioned with new and healthier sleep habits.  As your body ages, sleep habits will need to be adjusted for your present lifestyle.   Watching TV and eating are activities that should be avoided while lying in bed.  Reducing caffeine consumption will also help you with getting a good night’s sleep.  Learning to relax and let go of daily stresses are effective techniques that will lead to a more restful night.  Sleep should be viewed as an enjoyable activity that will allow your body to reap the benefits of rejuvenation and alertness.

Our body cannot survive indefinitely without sleep, which is fact, although certain individuals have unverified claims of undergoing years with no sleep.  At various times, all of us have suffered from lack of sleep.  Maybe it was a new mother who was awake half the night with a screaming, colicky baby. Or perhaps, it was the single guy who stayed out too late partying when he knew he had to work the next day; or simply an insomniac night of tossing and turning where you dejectedly looked at a digital alarm clock that slowly ticked off the hours and minutes toward your waking time. Either way, the next day, you are barely able to drag yourself through the day.

Image by Mr.Thomas via Flickr

But what I am discussing here is true sleep deprivation. The medical student going through internship and residency is known to work one hundred hours a week, with forty-eight and seventy-two hour shifts not uncommon. Those in the military, especially the people in the Special Forces, suffer lack of sleep for days on end due to prolonged combat patrols.  Even a college student, especially during finals week, is known to cram continuously for the entire week. Also, those people suffering from sleep apnea fail to get restful sleep and are actually sleep-deprived, even though they appear to be asleep.  In extreme cases, they are like prisoners of war and victims of torture which are deliberately deprived of rest.

Minor sleep deprivation can produce the symptoms every person is familiar with. The number one most common symptom is yawning, an almost involuntary reflex action that is difficult to suppress. Although scientifically unproven, it is generally accepted that yawning is also contagious, spreading rapidly around the area where the tired person is. Being irritable and/or quick-tempered is also a short term symptom.  The young child who has not had her nap is a good example of this when she throws a temper tantrum.   Either because of lack of sleep or because of the irritability (a symptom itself), stress and higher blood pressure is possible. A severe headache is also common among those who have a lack of sleep. This is partly why those who have a caffeine addiction normally get a massive headache when they try to withdraw from the drug. The body begins to tire because caffeine is beginning to leave the system. In addition, the entire body, especially the face, gives the appearance of no sleep. The most common looks are the well-known bloodshot eyes and bags under the eyes.  Those who are sleepy also tend to be more disheveled and careless about personal appearance.

As the human body continues to suffer lack of sleep, other more serious things begin to surface. The muscular system begins to show signs of strain, aches and pain which are not uncommon. Muscle cramps, also colloquially known as a ‘Charley Horse’, while extremely painful at the very least, can even result in bruising or tearing of the muscles affected by the cramp. The Charley Horse is especially prevalent in those who have been subjected to strenuous physical activity prior to the sleep deprivation. Critical diseases have also been linked to lack of sleep.

It has been suggested, although unproven, that insomniacs have far greater blood glucose levels. If true, sufferers of Type II diabetes would continue to experience an even quicker acceleration of the consequences associated with that debilitating disease. Those people who do not already have Diabetes would have a greater risk of getting it, especially those with the lifestyle signs already.  There is also a growing belief that wounds tend to heal slower in those without REM sleep, diabetic or not.  Another lifestyle cause of diabetes is yet another symptom of lack of sleep, namely weight gain and obesity, which could also worsen the disease. The hypertension and stress asymptomatic of insomnia are also leading causes of coronary disease and heart attacks. Long-term lack of sleep in children and teenagers has also been linked to delay of normal growth behavior, caused by failure to produce cortisol and growth hormones as normal.

The greatest and most rapidly occurring symptom of sleep deprivation is to the brain.  In minor lack of sleep, befuddlement and confusion are the most obvious. Those whose brain is at the heart of their job are especially vulnerable, for memory loss and lack of concentration are prevalent. That is why modern medicine is taking a second look at the long hours worked by those with crucial responsibilities, such as medical students, as their lack of concentration could very well put lives at risk. Several reports have been made annually in the United States alone from vehicle crashes caused by lack of sleep and many single-vehicle ‘mystery’ crashes are suspected to be caused by driver fatigue.

As sleep deprivation continues, more serious brain impairments tend to happen. That lapse of memory and judgment from short lack of rest could very well become permanent memory loss, as the brain suffers from remaining alert for extended periods of time. Cognitive reasoning becomes minimal.  The student studying for his finals could theoretically do much worse on the tests by doing without sleep, because his ability to concentrate on the questions is impaired. This is especially true for word and math problems, which seem to be affected the most.  Motor skills also begin to deteriorate and could also become long-term or even permanent. Certain psychosis, such as Bipolar disorder, has been suggested to have been either caused by lack of sleep, or at the very least exacerbated by it.  This is especially true with hallucinations associated with such neurosis as Paranoid Schizophrenia.

In short, it’s important to try to sleep well but without getting in any way anxious about this. Your body will thank you.

A person with sleeping disorder is not necessarily someone with psychiatric problems. It may actually be a byproduct of an actual experience that triggers a sleeping disorder. A U.S. Army sleep study can point the way for future research of sleeping disorders. A study presented at the American Psychiatric Association’s annual meeting suggests that sleep disturbances like obstructive sleep apnea (OSA), excessive awakening and insomnia, may be a normal result of combat experience, rather than a symptom of post-traumatic stress disorder (PTSD), traumatic brain injury (TBI), major depression or other psychiatric conditions.

The retrospective study, which will be published this summer as “Sleep Disruption Among Returning Combat Veterans fromIraq and Afghanistan” in the peer-reviewed journal Military Medicine, examined the electronic medical records of recently redeployed soldiers complaining of sleep disturbances. The purpose of the study was to uncover the relationship between common combat-related conditions among active duty military personnel and the frequency of a diagnosis of OSA and other sleep problems.

U.S. Army Capt. Vincent F. Capaldi, II, Sc.M., M.D., the study’s lead author, is a resident physician in psychiatry and internal medicine at Walter Reed Army Medical Center. Many of the Army’s sleep studies are run at Walter Reed, and it is widely known that sleep disturbance is a frequent complaint among deployed soldiers. In 2008, the Army reported that 8 percent of the U.S. soldiers in Afghanistan were taking mental health-related medications to treat sleep problems, while in Iraq, soldiers averaged 5.6 hours of sleep per night, significantly less than the 6.4 hours self-reports indicated they required to feel rested. Many soldiers continue to suffer from sleep disruptions for several months after returning home from deployment.

“In this study, we discovered surprisingly few and subtle differences in the sleep issues of soldiers with various psychiatric diagnoses, as well as between civilian and military sleep patterns among those with disturbed sleep,” said Capt. Capaldi. “While the study had limitations of size and scope, a key takeaway is that routine screening for sleep problems may be beneficial for all combat veterans, since many who suffer from sleep disturbance post-deployment are otherwise healthy.”

PTSD and TBI are both characterized by sleep disruptions. Nightmares and insomnia are core characteristics of PTSD, but OSA, restless legs, sleep terrors, nocturnal anxiety attacks and sleep avoidance can also occur. However, the study showed that many of the symptoms experienced by soldiers with these diagnoses occurred with the same frequency in civilians who sought relief at a sleep clinic. Sleep apnea, which occurred in 76.8 percent of the soldiers in the study, occurs at a similar rate in civilians seeking treatment.

Overall, the service members referred to the sleep clinic had higher rates of psychiatric diagnoses than the general population and war veterans who either have normal sleep or whose sleep disruptions are not severe enough to cause them to seek medical help. However, the sleep study participants did not have a higher rate of OSA than non-veteran sleep clinic participants, calling into question the commonly held view that sleep apnea and related sleep disorders are a function of PTSD and TBI. Rather, they appear to be a function of experiencing stress under combat conditions, even if that stress does not rise to the level of PTSD.