HOW TO BATTLE INSOMNIA …

Do you struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of the night? You climb into bed worn out and exhausted. But the minute the lights go out, you are wide awake, worrying. The clock ticks ahead. Your anxiety builds. You wonder how you’ll survive the next day.
Nowadays, a high percentage of the population in modern society suffers from various kinds of sleep disturbances, due to the impact of increased physiological and stress factors. One of the most common sleep complaints, which the humans have suffered from, is Insomnia.
WHAT IS INSOMNIA?
‘’According to guidelines from a physician group, Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed the next morning, even though you’ve had enough opportunity to sleep’’.
It is the most common sleep disorder, affecting up to 10% of adults. A person with this problem is called Insomniac. Sufficient and restful sleep is a human necessity.
DIFFERENT KINDS OF INSOMNIA
Commonly there are three types of insomnia:

1. Transient insomnia: This lasts for one night to a few weeks.
2. Acute insomnia: Lasts for a few weeks to about six months.
3. Chronic insomnia: Lasts for years at a time.
   WHAT CAUSES INSOMNIA?
   Common causes of insomnia include:
   • Stress
   • Anxiety
   • Depression
   • Medical conditions
   • Change in your environment
   • Poor sleep habits

SIGNS AND SYMPTOMS:
Signs of insomnia may include:
• Difficulty falling asleep at night
• Awakening during night
• Awakening too early
• Not feeling well rested after a night’s sleep
• Daytime tiredness or sleepiness
• Irritability, depression
• Difficulty focusing on tasks
• Increased errors
• Tension headaches

HOW IS INSOMNIA DIAGNOSED?
Your doctor will likely diagnose insomnia based on your medical and sleep histories and a physical exam .He may ask whether you:
• Have any new or ongoing health problems.
• Have painful injuries or health conditions such as arthritis.
• Take any medicines, either over- the- counter or prescription.
• Have symptoms of depression or anxiety.
• Are coping with highly stressful life events such as divorce or death.
PREVENTIVE CARE
The following lifestyle changes can help prevent insomnia:
 Exercising regularly, best when done before dinner. Exercise should not be done too close to bed time because it can cause restlessness.
 Avoiding caffeine, especially afternoon, and nicotine.
 Getting regular exposure to sun, this helps stimulate the release melatonin to regulate circadian rhythm.
 Practicing stress reduction techniques, such as yoga, meditation and relaxation.
TREATMENT
The preferred treatments for people with chronic insomnia are lifestyle changes and behavioral approaches that establish healthy eating habits. Mind-body therapies, such as stimulus control therapy, bright light therapy, stress reduction and cognitive behavioral therapy, are particularly helpful. Vitamins, along with homeopathic and herbal remedies, may also improve symptoms in some individuals.
Good sleep habits:
Good Sleep habits, also called sleep hygiene, can help you get a good night’s sleep and beat insomnia. Here are
 Evaluate your room: Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool between 60 and 70 degrees. Your bedroom should also free from any noise that can disturb your sleep. Finally your bedroom should be free from any light.
 Sleep on a comfortable mattress: make sure your mattress is comfortable and supportive. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you.
 Avoid alcohol, cigarettes and heavy meals in the evening: they can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep if you can, avoid eating large meals for two or three hours before bedtime.
 Wind down: your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.
Massage and Aromatherapy:
Massage has long been known to enhance relaxation and improve sleep patterns. While massage alone is an effective method for relaxation, studies suggest that the massage with essential oil may result in improved sleep therapy.
Lifestyle changes
Healthy sleep habits are essential for treating insomnia. The following strategies may help treat the condition:
• Maintain a consistent sleep schedule.
• Establish the bed room as a place for soothing activities; not for watching TV or working.
• Avoid afternoon naps.
• Avoid exercising just before bed times.
• Keep the bedroom cool, well ventilated, quiet.
NUTRITION AND DIETARY SUPPLEMENTS:
Following these nutritional tips may help reduce symptoms:

1. Eliminate all potential food allergens including dairy, wheat, soy, corn, preservatives, and food additives.
2. Avoid coffee and other stimulants, alcohol, and tobacco.
3. Drink six to eight glasses of filtered water daily.
4. Drink a glass of tart cherry juice each day.
5. Avoid refined foods, such as white breads, pastas, and sugar.