The Best Ways to Alleviate Insomnia

Insomnia is a serious condition that is characterized by a lack of sleep. People with this condition often have a hard time falling asleep or wake up frequently during the night. Other common symptoms of insomnia include irritability, anxiety, gastrointestinal problems, trouble concentrating, and sleepiness during the day, and tension headaches. 

The risk of insomnia is higher for women, people over 60 years old, those who work night shifts, and people who deal with a lot of stress on a regular basis. Insomnia can lead to a number of problems, so it’s important to take steps toward treating this condition.

1. Causes

Several physical conditions are associated with chronic insomnia. These include congestive heart failure, acid reflux disease, obstructive sleep apnea, chronic fatigue syndrome, Parkinson’s disease, brain tumors, and Alzheimer’s disease. Psychological disorders can also play a role in causing insomnia, including depression, anxiety, schizophrenia, and bipolar disorder. Stress is another common factor that contributes to this condition. Other factors include medications that interfere with sleep, caffeine, alcohol, nicotine, poor sleep habits, and schedule changes that affect circadian rhythms.

2. Complications

Insomnia can have a negative impact on several areas of a person’s life. It can affect job or academic performance. People with this condition can also become overweight or obese since a lack of sleep can lead to slow metabolism. Activities such as driving can become dangerous due to the slower reaction time that insomnia causes. This condition also raises the risk of developing chronic illnesses such as diabetes, heart disease, and high blood pressure.

3. Lifestyle Changes

Making several lifestyle changes can help people with insomnia get the sleep they need. One of the most important changes is to follow a sleep schedule by going to bed and getting up at the same times each day. Those who have trouble falling asleep should go to a different room and do something quiet, such as reading, until they start getting drowsy. Other lifestyle changes that are helpful include limiting caffeine in the afternoon and evening, eating small snacks in the evening, relaxing at bedtime with a bath or music, and limiting naps.

4. Medications

Prescription and over-the-counter medications can provide short-term relief for insomnia. Since they can become habit-forming, they should not be used for a long period of time. People with insomnia should also be aware that some of these medications can have serious side effects in those who are allergic to them. These side effects include facial swelling, impaired thinking, and extreme drowsiness. Although over-the-counter medications can help people sleep, the overall quality of their sleep is often poor.

5. Therapy

For those who need additional help when dealing with insomnia, behavioral therapy is a good option. This type of treatment helps people change their sleep routine. There are several different approaches available. These include learning relaxation techniques, adopting a positive mindset toward sleep instead of worrying about it, using light therapy, and learning effective sleep habits.

Insomnia can take a heavy toll on people’s lives, but it’s a highly treatable condition. Those who suffer from it should seek support from friends and family members and discuss their condition with their doctor as soon as possible. Although it can take time to fully overcome insomnia, it’s important to remember that being able to get a good night’s sleep consistently is essential.

James Inman is a health-conscious freelance blogger who has struggled with insomnia in the past. If you are interested in helping people overcome their health problems, James recommends looking into getting a health care management mba.

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Real Nurses Reveal 5 Secrets About Your Health

cc licensed flickr photo shared by Walt Stoneburner 

Stretch Your Way to Better Health

Stretching improves strength and endurance by increasing blood flow and oxygen to vital organs, such as the liver, lungs, kidneys and brain. By relaxing tense muscles and allowing joints to move more freely, stretching also decreases the risk of muscle injuries during normal daily activities and work-out routines. The benefits of a 10-minute daily stretching routine are noticeable, regardless of whether your lifestyle is active or sedentary. Considered a low impact exercise, stretching is free and can be done in the morning or as part of your nighttime routine.

Ways to Avoid Constipation

Constipation refers to infrequent or difficult to pass bowel movements. The results of constipation may include abdominal bloating, a decreased appetite, irritation to the lining of the colon and hemorrhoids. Over time, chronic constipation can even lead to colon polyps, obstruction of the colon and intestinal cancers. To avoid constipation, drink plenty of fluids, eat a fiber-rich diet and do not ignore your body’s urge to have a bowel movement. These simple steps enhance absorption of water into the colon, making bowel movements less firm and easier to pass.

Bedtime Routine Eases Insomnia

Not getting enough sleep can leave you feeling exhausted and rundown in the morning. Insomnia, or the inability to fall asleep or stay asleep, can be frustrating and, whether it occurs frequently or once in a while, a bedtime routine may help you get the rest you need. Establish a nighttime routine, such as reading, folding laundry, letting the dog out or drinking a cup of tea right before bed. Remove things that may be causing you to stay awake, such as drinking caffeine in the evening, napping during the day, an uncomfortable pillow or having a brightly lit alarm clock on your nightstand. A soothing bath or soft music may help you doze off, or try a relaxation tape or meditation routine.

Writing Releases Negative Emotions

While talking about personal feelings is not always easy, writing down your thoughts is a good way to let go of bottled-up negative emotions. Especially for people facing a medical illness or complicated medical treatments, a journal provides a place where you can say what is on your mind and ease the burden of carrying your negative thoughts. Whether you are nervous about a doctor’s appointment, thinking about your upcoming surgery or just received a diagnosis that requires further treatment and testing, being able to speak your mind, whether you are feeling angry, afraid or hopeless, allows you to let go of negative emotions and focus more clearly on the medical decisions you are facing. How good of a writer you think you are is unimportant, as the negative emotions that are released with your words is what counts.

Stay Healthy with Regular Doctor Visits

Regular visits to the doctor’s office can catch problems early, and identify risk factors that may lead to future medical issues. While you are healthy is the best time to schedule a yearly physical. Along with checking your heart, lungs and blood pressure, this gives your healthcare provider a chance to evaluate your overall health and schedule preventative testing, such as a colonoscopy or yearly mammogram. This is also a good time to discuss issues your doctor may be unaware of, such as new stresses in your life, your inability to kick your smoking habit or the hectic lifestyle that prevents you from sticking to a nutritious diet. Prevention is an important key to keeping your health in check, and scheduling a yearly physical is a healthy way to start.

Patsy Leward is a nurse practioner and guest author at http://www.bestnursingmasters.com.

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