Post #416466 by VampiressRN on Thu, Oct 30, 2008 9:22 PM

Ahhhh...insomnia...welcome to the land of the "living dead"...nothing good on TV either when you are awake at crazy hours of the night. I have always been a light sleeper, but after menopause my insomnia has been really terrible...DRAT...old age be damned!!! I have researched treatments over the years and have included some helpful hints below (just the nurse in me-having to share). :)

Here are some basic facts on insomnia. It's actually divided into two kinds: primary and secondary.

Primary insomnia is having sleep problems that are not related to another health issue and generally lasts for at least one month or longer.

Co-morbid insomnia involves sleep problems that are associated with some other medical conditions. More than 8 out of 10 people who suffer with insomnia are believed to have this type. Examples of things that can cause co-morbid insomnia include:

• Illnesses such as arthritis, cancer, heartburn, heart and lung diseases
• Pain, anxiety and depression
• A substance you may be using such as alcohol, caffeine or tobacco
• Prescription or over-the-counter medications
• Another sleep disorder such as restless leg syndrome
• A poor sleep environment or a change in sleep routine

Insomnia is also divided into types based on how long it lasts. The three types are:

• Transient insomnia: lasting fewer than four weeks
• Short-term insomnia: inability to sleep well for a period of four weeks to six months
• Chronic insomnia: occurring every night or most nights for more than six months

Some of these suggestions might not fit with your lifestyle, but they may be worth trying if you get fed up with insomnia.

1. Don’t stay in bed for longer than 20-30 minutes if you can’t fall asleep or go back to sleep after waking up.  Why? Because  it can cause your body to become accustomed to being in bed without sleep and can be subconsciously ingrained – bad news if you’re trying to avoid becoming an insomniac.

2. Avoid caffeine within 8-10 hours of bedtime.  There have been studies that show if you ingest caffeine (coffee, tea, or otherwise) at noon, it can remain in your system until 8 or 10 at night.  Hmmm gonna have to stop visiting Starbucks on the way home.

3. Avoid alcohol before bedtime.  Alcohol can sometimes cause you to sleep lighter than usual thusly causing you to wake in the middle of the night – Well, how realistic is this.  :wink:

4. Find light, relaxing activities to partake in if you can’t sleep.  Try reading or listening to calm, soft music.  It might help your overactive brain to pause and stop the flood of things do to, projects to finish, worries to worry about. I swear by Solitaire on my laptop...it makes my brain tired.

5. Try the cool-down method. Take a warm bath or shower about 30-45 minutes before you go to bed.  This let’s your body relax and the cooling sensation is very ‘sleep-inducing’.

[ Edited by: VampiressRN  2008-10-30 21:29 ]