Introduction - We are all given the ability from birth to perform certain bodily functions. While we won’t go into detail specifically, among those functions like eating – is sleeping. When we’re newborns, we can sleep – perhaps not for very long, but we know how to sleep.

01. What is? - Insomnia is the sensation of daytime fatigue and impaired performance caused by insufficient sleep. In general, people with insomnia experience an inability to sleep despite being tired, a light, fitful sleep that leaves them fatigued upon awakening, or waking up too early.

02. Sleep Cycle - Sufficient and restful sleep is a human need as basic as food, vital to emotional and physical well being. In recent years, scientists have made great strides in identifying patterns and functions of brain activity in sleep.

03. Causes - While there is no one cut and dried reason why some people can’t sleep, most experts agree that insomnia is brought on by stress, anxiety, medications, and/or caffeine – among other things. Transient and short-term insomnia has many causes.

04. Who Has? - Studies estimate that between a quarter and one-third of American and European adults experience some insomnia each year, with between 10% and 20% of them suffering severe sleeplessness. In spite of this widespread problem, however, studies suggest that only about 30% of American adults who visit their doctor ever discuss sleep problems. Conversely, physicians seem rarely to ask patients about their sleep habits or problems.

05. How Serious? - A 2002 study of sleeping habits in over one million people reported that people who slept seven hours a night enjoyed the longest lifespan. Those who slept 8 hours or more or 6 hours or less had higher mortality rates. People with insomnia did not have elevated mortality rates, which supported earlier evidence. People who took sleeping pills, however, did have lower survival rates.

06. Diagnosing - Diagnosing sleep disturbance and its cause is the most important step in restoring healthy sleep. There is little agreement, even among experts, however, on the best methods for effectively assessing a patient's insomnia.

07. Clinics - As we’ve said, there are numerous sleep disorder centers designed to specifically diagnose and provide ways for you to overcome your insomnia. While the thought of going to a clinic and having people watch you sleep is just a little much for you, fear not. Actually, sleep disorder centers are there for that specific reason and you will most likely get some answers to your sleeping problems.

08. Medications - According to a 1999 survey, about 30% of American women and 20% of men reported taking a medication to help them sleep at some time during the course of a year. Over half of these drugs were over the counter medications.

09. Natural Cures - Herbal remedies such as valerian root, kava kava, chamomile, lemon balm, St. John’s Wort, and passionflower have been used for insomnia for many years. However, the effectiveness and safety of these products has not been documented. Studies done on herbal remedies are often hard to interpret because they are inconsistent with standards of studies for regulated substances like prescription drugs.

10. Sleep Hygiene - Sleep hygiene refers to sleep habits and conditions which promote sleep as opposed to habits such as drinking alcohol or caffeine in the evening, which make it hard for you to unwind and get to sleep.

11. Stress - Learning to be physically and mentally relaxed before going to bed will help you fall asleep more quickly. Additionally, many relaxation techniques can be put to use when you wake up in the middle of the night and need to get back to sleep.

12. CBT - Cognitive-behavioral therapy (CBT) tries to reduce a person's misconceptions about sleep, as well as teach more positive sleep behaviors. The therapy consists of talking with a therapist (alone or with a group) to address your beliefs, assumptions and behaviors regarding sleep, and is often used in conjunction with stimulus control, sleep restriction and good sleep hygiene.

13. Relaxation - One of the most simple and easily learned techniques for relaxation is Progressive Muscle Relaxation (PMR), a widely-used procedure today that was originally developed in 1939.

14. Alternatives - Other techniques that can help you improve your sleep habits are stimulus control, paradoxical intention and sleep restriction. All three techniques have to do with changing your habits and reframing your current way of thinking about sleep. As you sleep better, you will create positive associations with sleep based on your new practices.

15. Healing Light - The circadian rhythm is more a function of darkness and light rather than actual time of day. Bright light can discourage drowsiness, and darkness can cause sleepiness, day or night. Light therapy is a treatment used for people who suffer from circadian rhythm sleep disorders. Your body has an internal clock that tells it when it is time to be asleep and when it is time to be awake.

16. Pre-Sleep - The following suggestions are in general and can help you have a good night’s sleep.

• Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day.

17. Children - Many children at some point in their young lives will have problems with sleeping. There’s nothing more frustrating for a parent than a child who won’t sleep or sleeps irregularly. Is there anything you can do?  You bet!

Conclusion - Insomnia is a common problem, especially with individuals who are suffering from pain or illness. Insomnia has been shown to be associated with a variety of health problems, including reduced functioning of the immune system, increased irritability, increased pain, difficulties with concentration and weight gain.

THE END