Insomnia, Part One By Francine Milford Insomnia An estimated 40 million Americans suffer from chronic sleep disorders and another 20 to 30 million have occasional bouts of sleepless nights. The group hardest hit are women over the age of 40. Since sleep patterns change as our bodies change, women are especially affected during menopause, pregnancy, and the aging process. Insomnia is not a disease-but rather a symptom of an existing illness or condition. The causes of insomnia are as numerous as are the remedies. Sleep disorders are categorized by (1) Psychological (anxiety, depression, stress), (2) Biochemical (misuse of prescriptions, drugs, and medications), and (3) Medical (physiological problems such as sleep apnea, etc. In the majority of cases however, the single most common cause of insomnia is Stress. Over 90% of the population will suffer from sleep loss due to stress at some point in their lives. In these cases, when the stress resolves, so does the insomnia. Sleep is important to our body’s ability to fight infections. It is especially critical for growth in children. Loss of sleep translates into a loss of energy, loss of memory, feelings of frustration, short-tempers, and mental confusion. Loss of sleep makes one more prone to accidents. But what about when insomnia begins to affect your ability to function at home and at work? Then it is time to see your doctor. Your doctor should be able to diagnose the cause of your problem and provide for accurate treatment. What if there is no apparent underlying medical cause? Are you forever doomed to toss & turn? Take this test to see if you are risk for a Sleep Disorder. Answer “Yes” or “No” (1). I wake up in the middle of the night and have trouble falling back to sleep (2). I lie awake over 30 minutes before I fall asleep (3). I am overweight (4). I snore (5) I have high blood pressure (6) I am usually worried about something (7) I suffer from heartburn, hiatus hernia, reflux, etc. (8) I often kick or jerk my body while I sleep (9) Sometimes I experience leg pain, cramps, or other sensitivities in my legs (10) I have experienced vivid dreams while sleeping or napping. If you answered yes to more than one of these questions, then you are at risk at suffering from a sleep disorder. Check with doctor to be sure. Below are some simple lifestyle changes you can make to improve your good nights’ sleep. 1.) Regular exercise (3-5 times a week for 20-30 minutes each session) 2.) Avoid Alcoholic beverages 3.) Quit Smoking 4.) Avoid caffeine (Coffee, Tea, Sodas, even chocolate) 5.) Do NOT watch TV in bed 6.) Avoid using your bedroom as an office 7.) Take a warm bath before bed (Add a few drops of lavender essential oil to the tub and even to your pillowcase). For more information on sleep disorders or locations of sleep lab sites and sleep physicians, contact the Corporate Development Director of the Sleep Disorder Centers of America at 1-800-373-7326 or website “www.sleep-sdca.com/consumers”

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