INSOMNIA

The dictionary defines "Insomnia", as the chronic inability to sleep, and an "Insomniac" is one who suffers from sleeplessness. Insomnia is a very common condition, with many types of sleep disorders, and disturbed sleep patterns, such as difficulty in falling asleep, and will awaken soon after falling asleep. An example could be early morning awakening. The individual will fall asleep without difficulty, but awakens within a few hours, and may or may not drift off into a restless sleep.

As the individual enters the senior years, the amount of sleep hours become shorter, and more interruptions are apt to occur that will interfere with the quality of their sleep. There can be many reasons that can lead to insomnia. When a person is under stress or is emotionally disturbed, may be one of the greatest causes for insomnia. The individual who is in anyway depressed is a prime candidate. The initial depression, being the cause of the insomnia, will cause the insomniac into a greater depression. This of course aggravates the condition even more, and becomes a vicious cycle. The frequent flyer that suffers jet lag may be prone to insomnia. The worker who has frequent changes of shifts can be a prime candidate, as is the individual that uses decongestants, such as asthmatics.

An individual need not be a senior to become an insomniac, but if other factors are present, such as being under stress, depressed or in pain for any reason, they too can succumb to insomnia. The senior, however, will become more prone to a myriad of conditions that are apt to cause pain, from very mild to severe. As these pains may worsen over time, insomnia can become and end result. For these aches and pains, they may or may not see a physician. If they do not, they will in all probability seek other remedies such as the various over-the-counter analgesics to try to relieve their pain. Should they indeed see a doctor, they will probably get much stronger medication in an effort to relieve their pain. Should there be no relief and the individual becomes an insomniac, they will again start the cycle of obtaining an over-the-counter medication in an effort to relieve the insomnia. Should that not be effective, they then go to the doctor for that condition. The medication that is prescribed will usually be much stronger than the over-the-counter variety.

These medications, whether they are over-the-counter, or prescription drugs, have a tendency to make the insomniac drowsy in the morning, and sleep or doze throughout the day, causing a restless sleep at night. As the insomnia worsens, the medications are increased in quantity and strength. This stronger increase of medication makes the insomniac more restless, causing their mind to wander and generally aggravating the sleep pattern. If the medication is stopped, the insomniac will go through withdrawal symptoms causing a rebound of wakefulness. The individual is then back into being an insomniac, and the vicious cycle continues.

I would be remiss in stating that is what insomnia is all about. As I previously stated, sleep disorders take on many forms, ranging from sleep walking (somnambulism), sleep talking, night terrors, sleep apnea, and sleep paralysis (narcolepsy). These disorders generally may require a more in depth diagnosis, and treatment. Possibly an evaluation by a Sleep Disorder Clinic may be necessary before treatment is recommended.

However, most insomniacs can do a great to alleviate and improve their sleep patterns. They will have to practice several do's and don'ts in order to accomplish this, and make this a way of life by strictly adhering to them. The don'ts are as follows: If you smoke stop. The nicotine causes sleeplessness. Do not drink coffee, especially in the evening because of the caffeine, which acts as a stimulant. And do not drink Cola drinks that also contain caffeine. Do not take naps during the day. Avoid eating large meals and snacks before bedtime. Avoid any alcoholic drinks. They may feel like they are relaxing you and help you to fall asleep, but in reality, they cause "rebound insomnia", causing you to wake up shortly after falling asleep, with difficulty in going to sleep again.

Now that you have followed the don'ts, here are the do's you should follow to alleviate and help you improve your insomnia: Starting with your bed. The mattress should be firm and comfortable, and not bumpy. The bedding should be clean, crisp and not crumpled. Use a comfortable, firm pillow that is anatomically correct, that will give you the proper support. (See the MEDISANA ORTHOPEDIC HEAD PILLOW in the MEDISANA PRODUCTS section). Do not watch television or listen to the radio in the bedroom before going to sleep. The bedroom should be dark and coolly comfortable. Try to clear your mind of all distractions and relax. Drink some warm milk and take a warm soothing bath. Go to bed at the same time seven nights a week. A suggestion I would make is to take a sheet of paper. Draw a line down the center of the page. At the top of the first column, write DON'TS. At the Top of the second column, write DO'S. In the "DON'T" column list all the items I have discussed. In the "DO" column, again list all items discussed. Now, starting at the top of the first column, review each item carefully and decide if you are affected by it. If you are, place a check next to the item. Do the same with the entire list.

This then, is the start of your program to improve your sleep habits. Once you dedicate yourself to this regime, and you improve your "DON'TS", place another check mark showing you have made the needed improvement. Follow the same procedure with the "DO'S". However, there is one more, most important thing you absolutely must do. Start an exercise program. This should be priority number one, and you must dedicate yourself to a daily regime. The body needs to be challenged in order to become more vital. Being a "couch potato" will prove to be one of the most detrimental things for an insomniac. The "Doctor's Senior Exercise" program is the ideal method of giving your body the needed thrust. (See the "DOCTOR'S SENIOR EXERCISE" program on our Home PAGE and the Products Section). The program takes only 15 to 20 minutes at home. It can be done in the morning, and it should be done again in the late afternoon or evening to challenge the muscles before following the bedtime relaxation procedures. An Herbal Stress reduction formula can be taken at bedtime, (See The Factor Series and check FACTOR SIX: SOMMASERENE). This can help a great deal in relaxing the insomniac.

By following the above suggestions, the insomniac can do much to improve or even arrest insomnia. The final results will depend on your dedication to the entire regime. By improving your sleep habits, your health will improve, and you will feel more alive. You will be more vigorous, enjoying what life can offer for those in good health. INSOMNIA

The dictionary defines "Insomnia", as the chronic inability to sleep, and an "Insomniac" is one who suffers from sleeplessness. Insomnia is a very common condition, with many types of sleep disorders, and disturbed sleep patterns, such as difficulty in falling asleep, and will awaken soon after falling asleep. An example could be early morning awakening. The individual will fall asleep without difficulty, but awakens within a few hours, and may or may not drift off into a restless sleep.

As the individual enters the senior years, the amount of sleep hours become shorter, and more interruptions are apt to occur that will interfere with the quality of their sleep. There can be many reasons that can lead to insomnia. When a person is under stress or is emotionally disturbed, may be one of the greatest causes for insomnia. The individual who is in anyway depressed is a prime candidate. The initial depression, being the cause of the insomnia, will cause the insomniac into a greater depression. This of course aggravates the condition even more, and becomes a vicious cycle. The frequent flyer that suffers jet lag may be prone to insomnia. The worker who has frequent changes of shifts can be a prime candidate, as is the individual that uses decongestants, such as asthmatics.

An individual need not be a senior to become an insomniac, but if other factors are present, such as being under stress, depressed or in pain for any reason, they too can succumb to insomnia. The senior, however, will become more prone to a myriad of conditions that are apt to cause pain, from very mild to severe. As these pains may worsen over time, insomnia can become and end result. For these aches and pains, they may or may not see a physician. If they do not, they will in all probability seek other remedies such as the various over-the-counter analgesics to try to relieve their pain. Should they indeed see a doctor, they will probably get much stronger medication in an effort to relieve their pain. Should there be no relief and the individual becomes an insomniac, they will again start the cycle of obtaining an over-the-counter medication in an effort to relieve the insomnia. Should that not be effective, they then go to the doctor for that condition. The medication that is prescribed will usually be much stronger than the over-the-counter variety.

These medications, whether they are over-the-counter, or prescription drugs, have a tendency to make the insomniac drowsy in the morning, and sleep or doze throughout the day, causing a restless sleep at night. As the insomnia worsens, the medications are increased in quantity and strength. This stronger increase of medication makes the insomniac more restless, causing their mind to wander and generally aggravating the sleep pattern. If the medication is stopped, the insomniac will go through withdrawal symptoms causing a rebound of wakefulness. The individual is then back into being an insomniac, and the vicious cycle continues.

I would be remiss in stating that is what insomnia is all about. As I previously stated, sleep disorders take on many forms, ranging from sleep walking (somnambulism), sleep talking, night terrors, sleep apnea, and sleep paralysis (narcolepsy). These disorders generally may require a more in depth diagnosis, and treatment. Possibly an evaluation by a Sleep Disorder Clinic may be necessary before treatment is recommended.

However, most insomniacs can do a great to alleviate and improve their sleep patterns. They will have to practice several do's and don'ts in order to accomplish this, and make this a way of life by strictly adhering to them. The don'ts are as follows: If you smoke stop. The nicotine causes sleeplessness. Do not drink coffee, especially in the evening because of the caffeine, which acts as a stimulant. And do not drink Cola drinks that also contain caffeine. Do not take naps during the day. Avoid eating large meals and snacks before bedtime. Avoid any alcoholic drinks. They may feel like they are relaxing you and help you to fall asleep, but in reality, they cause "rebound insomnia", causing you to wake up shortly after falling asleep, with difficulty in going to sleep again.

Now that you have followed the don'ts, here are the do's you should follow to alleviate and help you improve your insomnia: Starting with your bed. The mattress should be firm and comfortable, and not bumpy. The bedding should be clean, crisp and not crumpled. Use a comfortable, firm pillow that is anatomically correct, that will give you the proper support. (See the MEDISANA ORTHOPEDIC HEAD PILLOW in the MEDISANA PRODUCTS section). Do not watch television or listen to the radio in the bedroom before going to sleep. The bedroom should be dark and coolly comfortable. Try to clear your mind of all distractions and relax. Drink some warm milk and take a warm soothing bath. Go to bed at the same time seven nights a week. A suggestion I would make is to take a sheet of paper. Draw a line down the center of the page. At the top of the first column, write DON'TS. At the Top of the second column, write DO'S. In the "DON'T" column list all the items I have discussed. In the "DO" column, again list all items discussed. Now, starting at the top of the first column, review each item carefully and decide if you are affected by it. If you are, place a check next to the item. Do the same with the entire list.

This then, is the start of your program to improve your sleep habits. Once you dedicate yourself to this regime, and you improve your "DON'TS", place another check mark showing you have made the needed improvement. Follow the same procedure with the "DO'S". However, there is one more, most important thing you absolutely must do. Start an exercise program. This should be priority number one, and you must dedicate yourself to a daily regime. The body needs to be challenged in order to become more vital. Being a "couch potato" will prove to be one of the most detrimental things for an insomniac. The "Doctor's Senior Exercise" program is the ideal method of giving your body the needed thrust. (See the "DOCTOR'S SENIOR EXERCISE" program on our Home PAGE and the Products Section). The program takes only 15 to 20 minutes at home. It can be done in the morning, and it should be done again in the late afternoon or evening to challenge the muscles before following the bedtime relaxation procedures. An Herbal Stress reduction formula can be taken at bedtime, (See The Factor Series and check FACTOR SIX: SOMMASERENE). This can help a great deal in relaxing the insomniac.

By following the above suggestions, the insomniac can do much to improve or even arrest insomnia. The final results will depend on your dedication to the entire regime. By improving your sleep habits, your health will improve, and you will feel more alive. You will be more vigorous, enjoying what life can offer for those in good health.