Chronic Insomnia Treatment Guideline

Chronic Insomnia Treatment ! Symptoms ! Signs ! Diagnosis ! Insomnia Cures

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Chronic insomnia treatment is a greater challenge even for developed nations. By all means, this sleep disorder demands multi-prong strategy and consistent efforts. Surprisingly, the prevalence of insomnia is growing. It is prevalent in around 10 to 15% of general population. Old age, female gender are more susceptible to this silent sleep disorder. Additionally, modern lifestyle is more conducive to the average growth of prevalence.

 

Chronic Insomnia Definition and overview

 

Chronic Insomnia DefinitionIn general, insomnia is a condition where a person lacks required amount of sleep. Either he or she fails to initiate the sleep or could not hold necessary amount of sleep. The sleeplessness or lack of enough sleep has various physiological and pathological dimensions. Keeping this in mind, there are a number of ways to classify insomnia sleep disorder

 

Types of Insomnia based on the reason
  • Primary Insomnia
  • Secondary Insomnia

Insomnia may emerge as a primary condition or it may occur due to another health condition. Due to this insomnia can be primary insomnia or secondary insomnia. The health disorders like depression, pain disorders like arthritis can cause secondary insomnia. Similarly, disorders like restless leg syndrome, heart failure or hyperthyroidism can cause insomnia.

 

Types of Insomnia based on the duration
How Acute Insomnia Turns Chronic, Chronic Insomnia Causes and Treatment

How long insomnia stays and continues would also help in classifying this disorder.

  • Acute Insomnia
  • Intermittent Insomnia
  • Chronic Insomnia

A person may suffer from occasional sleeplessness during the course of time. However, acute or short-term insomnia usually remains for a couple of weeks. Sometimes insomnia comes and goes. This type of sleeplessness termed as intermittent insomnia. If the episode of sleeplessness extends beyond 3 weeks then it is termed as chronic insomnia.

Types of insomnia based on the time of occurrence

Insomnia can be also classified based on the time of occurrence of sleeplessness.

  • Initial Insomnia: The patient troubles falling asleep.
  • Middle Insomnia: The patient troubles remaining asleep for the required duration.
  • Terminal Insomnia: The patient wakes up too early.

Sometimes a patient may suffer from more than one type. Generally anxiety, racing thoughts or pains are the main causes of initial insomnia. Middle insomnia, often observed in elderly patients. It is generally associated with painful disorders, breathing problems.

In case of terminal insomnia, the patient is unable to retain required amount of sleep. It is prevalent in adult or elderly patients. Anxiety or nervousness are the main reasons for causing terminal insomnia.

 

Chronic Insomnia Definition:

The cases where insomnia or the episode of sleeplessness stretches beyond 3 or more weeks and impacts sleep quality is called as chronic insomnia. The differentiation between intermittent or chronic insomnia often difficult in the initial stage. Generally, intermittent insomnia has a tendency to become chronic insomnia.

The widely accepted definition of chronic insomnia is “inadequate quantity or quality of sleep characterized by a subjective report of difficulty with sleep initiation, duration, consolidation, or quality that occurs despite adequate opportunity for sleep, and that results in some form of daytime impairment and has persisted for at least one month”.

The daytime consequences of sleeplessness are not attributable to environmental circumstances or inadequate opportunity to sleep.

As a matter of fact, most of the cases appear before clinic when they reach the chronic stage. Lack of awareness and ignorance towards personal sleep hygiene are the topmost reasons for delayed identification of chronic insomnia.

 

 

High-Risk Factors for chronic insomnia
Chronic Insomnia Risk Factors

There is a greater likelihood of short-term or transient insomnia turning chronic. Below is the list of few high-risk factors responsible for causing long-term sleeplessness.

  • Older age
  • Female gender
  • Presence of one or more psychological disorders
  • Presence of chronic painful disorders
  • Working in shifts
  • Physical or mental stress
  • Long-term use of certain medications like Phenytoin
  • Alcohol, smoking, drug abuse etc.

High Risk Factors Chronic InsomniaPeople over 60 years old would likely to suffer from chronic insomnia compared to the younger group. There are 3 conditions because of which older ones are more susceptible to chronic insomnia. First, aging process itself impact the sleep cycle. Second, the prevalence of painful disorders like arthritis is more in old population. And, the third one obviously the medication which is regularly consumed for mitigating various health disorders. The chronic insomnia treatment guideline considers all such factors while deciding the treatment plan.

 

What causes lack of sleep at night

What causes lack of sleep at night? The answer lies in an introspection

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What causes lack of sleep at night? The sleepless person usually ask this question while consulting simply because he fails to correlate his habits with sleeping.

Common reasons that may impact natural sleeping process

Sleep requirement varies with age, climate, health conditions etc. The question ‘Do I have insomnia?’ often confusing to the people especially when it comes to estimating their individual sleep requirement. ‘What causes lack of sleep?’ is another question signifies people have difficulty in determining cause and effect.

The research carried out at the University of Warwick in 2010 emphasized 6 to 8 hours sleep. The study observed the risk of premature death in adults taking sleep less than 6 hours in a day. Around 12% would likely to die prematurely due to lack of sleep. The study concludes the importance of fixing insomnia causes well in time. Based on the study conclusions, we can say that at least 6 hours of sleep is necessary for the normal adult individual.

The sleep journal would tell us various symptoms of insomnia or lack of sleep. However, the absence of insomnia symptoms in a person who is not having 6 hours of sleep daily, will not rule out sleep deprivation.

♠ Lack of sleep not only impacts physical health but it also declines psychological well-being of an individual in the long run. Sleep deprivation is common disorder prevailing all over the world. Additionally, it can affect any individual no matter what sex he belong or what age he at. ♥

It is obvious for each individual to take the question ‘What causes lack of sleep at night?’ seriously. Not to mention here that the answer for each individual will differ. And that is due to the circumstances or the situations surrounding each individual are different.

Common responses to the question: ‘What causes lack of sleep at night?’

Insomnia causesAnyone can become sleepless or suffer from insomnia due to the disturbance in healthy going of his body or mind. The disturbance could be in processes or even in schedules. Our routine program should match the way we are genetically programmed. And this is very true as far as sleeping is concerned. Additionally, schedules of diet, exercises etc. are also interlinked with sleeping. For example, we are genetically programmed to sleep at night hours. Hence, aligning to that timeline would result in healthier sleep.

Below is the list of reasons that would answer the unique question of ‘what causes lack of sleep at night?’

  • Pain: The agony of pain disrupts the physical and mental balance. Pains can be emerging from trauma, disorders like arthritis
  • Physical Stress: Rise in regular amount of stress could be the cause of sleeplessness. Sudden workload or exhaustive exercise would explain how physical stress impacts sleep of that particular day.
  • Mental Stress: Sleeping requires a certain amount of calmness in mind. Things that disturb this balance and provoke train of thoughts would definitely cause insomnia.
  • Surrounding environment: Flashing lights or noisy sounds disturb sleep initiation or sleep maintenance process.
  • Disturbance in schedules: Insomnia may emerge from the regular disturbance in sleep schedules. Additionally, disturbance in diet schedule may cause insomnia.

The need of introspection for defining individual insomnia cause

As discussed earlier, insomnia causes vary individual to individual. Its the individual himself who many times can better answer ‘What causes lack of sleep at night?’.

What goes in his mind when he starts sleeping or what disturbs his body to start and maintain sleeping are the questions better answered by the individual himself.

Insomnia causes can be easily concluded as long as there is the physical cause is involved. For example, one can easily tell dental pain or a backache being the reason of insomnia. Similarly, one can easily point to disturbing surrounding or physical stress being the culprits.

Causes of insomniaAnswering the question ‘What causes lack of sleep at night?’, becomes difficult when there is involvement of individual’s mind in the sleep loss. There are a number of mental elements that may cause sleeping difficulty. For example, the person who won an award in racing competition may become sleepless due to overexcitement of his mind. On the contrary, the person who lost the race may become sleepless due to the sadness of his mind. The individual may remain unaware of his frenzy mind being the cause of sleep loss.

Around 50% of world’s population is suffering from insomnia. Insomnia types are defined by the period how long an individual suffers from sleep loss. Insomnia can be of an acute, transient or chronic type.A number of individuals out there who may fail to correlate their mental reasons with sleep loss. One can imagine the echo of the question ‘What causes lack of sleep at night?’. Insomnia, by its nature, has a tendency to become chronic. Hence ignorance of acute or transient types of insomnia could cost heavily.

Introspection: Defining own insomnia causes

Most of the times current busy life hardly allows individuals to take insomnia causes seriously. For example, disturbance in sleep or diet schedule due to partying often ignored. Involvement of mental elements like depression, nervousness rarely looked after. Probably these are the reasons that make insomnia prevalent even in developed nations.

Mental causes of insomniaThe individual suffering from insomnia knowingly or unknowingly may continue with same mistakes. In fact, some kind of mental involvement is very common in chronic insomnia cases. Below are some questions that individual must ask himself prior to asking the question ‘What causes lack of sleep at night?’.

  • Do I prefer to sleep at the regular time?
  • What disturbs my regular sleep time? What is the frequency of this disturbance in a month?
  • Do I maintain balanced diet and diet schedule?
  • What disturbs my diet schedules? What is the frequency of this disturbance in a month?
  • Am I avoiding stimulating drinks like tea or coffee at least 2 hours prior to sleeping?
  • Am I avoiding television, the internet, social media at least 1 hour prior to sleeping?
  • What about the exercise and meditation? Am I following the schedule?
  • Is my sleeping environment is cool and calm?
  • Am I avoiding provoking thoughts at least 1 hour prior to sleeping?
  • Do I have the balanced state of mind? Is there involvement of psychosocial elements like loneliness, fears, sadness, depression etc.?
  • Am I taking insomnia causes seriously? Are they being treated properly? Am I missing schedules of prescribed medicines?

As discussed earlier, the questions might be many but surely answered better by the individual himself. In fact, for an individual suffering from sleep loss, asking such questions to himself is the first step of treatment of insomnia.

Symptoms of insomnia

Symptoms of insomnia: Why someone tends to overlook them?

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Symptoms of insomnia haunt people’s life with the course of time. As a matter of fact, people tend to ignore them initially. And delay may stretch acute phase into the chronic one.

Evaluation: Causes of insomnia and Symptoms of insomnia

Dear Friend,

Insomnia is a very common sleep disorder. Unfortunately, the symptoms of insomnia often overlooked even by literate people. Let we discuss the reasons behind ignoring symptoms of insomnia.

Insomnia SymptomsInsomnia is the inability to sleep or retain required amount of sleep. In fact, quality and quantity of sleep have been impacted. As discussed earlier, insomnia can be of an acute, transient and chronic type. Acute and transient may turn chronic if not treated early. Hence, before discussing symptoms of insomnia, causes of insomnia are to be evaluated.

List of common causes of insomnia resulting in its chronicity

Of course, we will talk here primary insomnia only. Secondary insomnia due to the obvious tendency of underlying disorder likely dependent upon symptoms of that disorder.

  1. Physical Stress: Stress is one of the prominent reasons for insomnia. It can be mental, physical or sometimes both impacting the sleep. Physical stress is likely emerging from the profession. Workers on daily wages, carpenters, finishers, industrial workers, farmers etc. require a great amount of physical strength to get the things done. Obviously, when they lay down for sleeping, the aches are likely to affect sleep initiation. It’s not that white colored scholars would not face this situation. However, their physical stress is likely to be occasional. For hard earners, the occupation would not offer rest, medication, and the medical guidance. Naturally, insomnia, if emerges out of aches, is likely to show the tendency to become chronic.
  2. Mental stress: Mental stress is rather affecting middle and higher classes more. Competition, job worries, estranged relationships, business issues, loneliness are few examples that may haunt someone’s sleep. Insomnia emerging from such causes would likely to turn chronic as there is no end for such insomnia causes. Poverty, illiteracy, unemployment etc. are few reasons disturbing the sleep of lower class people. Hence, out of all insomnia causes a larger number of insomnia cases are due to mental stress. In fact, mental stress envisages teenagers, young and elderly population. Additionally, the stress reasons are uncontrollable. Hence, insomnia caused by such anxieties is likely to be chronic.
Few additional insomnia causes resulting in its chronicity
  1. Emotions: Uncontrolled emotions fuel insomnia. Be it anger, hatred, sadness, nervousness or panic. Anyone if unchecked in-time would be enough to keep you rolling in bed. Sometimes over-excitement or happiness can also keep you awake. Estranged relations, divorce, detachment, loneliness, relation with superiors are few examples that may lead to sleepless nights. In general, insomnia resulting from emotional disturbances is acute one. However, if circumstances not improved with time it may become chronic.
  2. Environmental disturbances: Sleep fosters in a cool and calm environment. Sound by its virtue creates sleep disturbance. Given that, people residing in the noisy environment are likely to be complaining of insomnia. Isolation from such environment is the key than prescribing drugs.
  3. Disturbed Schedules: Our body respects regular sleep, diet and exercise schedules. Each individual has his own biological clock working inside. Frequent disturbances in its circadian rhythm ought to impact on health. Additionally, diet and sleep schedules are interdependent. Hence, results can be catastrophic. People working in shifts or people working during night hours have a greater impact of disturbing schedules on their health. Frequent traveling, frequent change in diet habits and schedules, irregularity in sleeping are few reasons for insomnia. Insomnia likely to become chronic if such disturbances persist.
  4. Medicines: Certain medicines may cause insomnia. For example dopamine antagonists, psychostimulant, theophylline etc. In fact, there are alternative options available. However, in few cases, insomnia tends to be chronic. The particular drug or the class of that drug can’t be changed.
Outbreak of social media likely to cause chronic insomnia

Recent advances in social media platforms have increased connectivity. Additionally, it has opened gates of the ocean full of information. Mail, chat, video chats are now usual norms. Applications like Youtube, Facebook, Reddit, tumbler etc. have the capacity to keep an individual engaged even for a day. Due to the cheap and widespread availability of the internet, it’s hard for many to keep isolated from social media. However, there are cons associated with it. Social media can impact someone’s sleep schedules.

Insomnia Causes and Insomnia Symptoms“More the greed, more the disturbance. More the exposure, more the occurrence”. This is what we can say for insomnia arising out of overuse of social media.

Furthermore, the person engaged in social media likely to overlook symptoms of insomnia. In fact, many times he even couldn’t assess the symptoms of insomnia. Since availability and use of the internet are ever increasing, it may be often delayed in identifying symptoms of insomnia.

List of symptoms of insomnia often overlooked

We have evaluated common causes of insomnia. An individual may ignore few symptoms of insomnia too. And that makes insomnia widely prevalent sleep disorder. Around 1 in 3 individuals suffer from mild insomnia. Moreover, 1 in 3 insomnia patients gets actually diagnosed and well treated. Let we discuss common symptoms of insomnia that may remain hid or often ignored.

  • Difficulty in falling asleep:

    Many people are habituated to sleep late at night. It maybe due to job needs. Late-night parties, late movies, chatting, surfing the internet, are few reasons people may delay sleeping. As said earlier, each individual has his own biological clock within. Frequent compromises with sleep timing disturb the rhythm of this clock. Anxiety, provoking thoughts, depression etc. are some other reasons causing a delay in sleep initiation. In conclusion, there are many things that may jeopardize sleeping time schedules.

The person may keep on engaging in above-mentioned reasons and ignore this one of the important symptoms of insomnia. This happens especially in mild symptom stage. Later the person knowingly may keep himself engaging in above activities. In short, instead of waiting for sleep, the person prefers to spend time in above activities. The situation is worse for the people who have a delay in sleeping due to anxieties. People could not realize how much time wasted in anxiety oriented thoughts.

In conclusion, larger time likely to be wasted before diagnosis in many cases. Its very wrong to approach for medical help when above one of the vital symptoms of insomnia has stretched this sleep disorder up to its chronicity. It is always better to find and fix the reason immediately. Seek medical help at the earliest if you have difficulty in falling asleep.

  • Waking up during the night hours:

         Insomnia CausesOften we notice such symptoms of insomnia in elderly patients. It can also be seen in people suffering from depression, loneliness or other psychological disorder. Once disturbed in-between, these people could not sleep again.

Many time anxiety is the cause for this one of the prominent symptoms of insomnia. Many people keep on tossing in the bed. However, few of them may engage in watching television or surfing on the internet. Either television or social media, they get plenty of stuff only to forget to sleep. In conclusion, many of such people lose vital hours of sleep. When they get up, no matter what are the feelings, they have to start at work. In mild cases, such people are likely to ignore this symptom of insomnia. Retired or elderly patients likely to forget their in-between sleep loss.

It is utterly important to notice how and where such people invest in when they wake up in-between. Initially, insomnia may keep them awake, however, social media would make them ignore vital quality hours of sleep later.

  • Waking up too early in the morning

The issue is same as what we have discussed in above example. However, in this type, people most likely remain unaware of sleep loss. The habit of getting up early always cherished by many sciences. However, people should ask themselves, if last night’s sleep was enough or not? Do they feel sleep deprived? Getting up too early is also one of the important symptoms of insomnia. On an average 7 hours of sleep is considered as healthier for a normal adult.

It is important to realize, insomnia also stands for waking up too earlier before completing normal sleep requirement. People, who do not understand the quantity of sleep required, would likely ignore this one of the prominent symptoms of insomnia.

  • Not feeling refreshed or well-rested

Naturally, if you won’t get enough sleep you would remain dull. After all, sleeping is about resting and rejuvenating our body. Obviously, as this symptom occurs during daytime, people would likely to ignore it. Some of them could not correlate. Many times one may face a headache, eyestrain or even indigestion. These symptoms of insomnia can mask the root cause. People may rub balm for a headache but would miss its due to sleep loss.

In conclusion, people suffering from one of the vital symptoms of insomnia, would not turn for medical help. Even they realize sleep loss being the actual cause, they may not control it due to the busy life.

  • Sleepiness during the daytime

Sleepiness can also be termed as drowsiness. It happens due to an accumulation of adenosine in the brain. This is one of the common symptoms of insomnia. More than 95% people who could not get enough sleep would encounter it. In fact, this could be the measure how someone would decide healthiness of his sleeping. It is also an important part of questionnaire one may fill while getting diagnosed.

Excessive Daytime Sleepiness InsomniaCaffeine blocks secretion of adenosine. As a matter of fact, caffeine decreases sleepiness. Caffeine is the important constituent of drinks like coffee, consumed by many. Naturally, their sleepiness, which is one of the most prominent symptoms of insomnia would be masked. People knowingly or unknowingly thus likely to ignore one of the important symptoms of insomnia. Similarly, alcohol can mask sleepiness too. The person who drinks alcohol may correlate sleepiness being originating from alcohol. In another case, the person may drink alcohol to subside burden of sleepiness.

People consuming various psychiatric medicines would likely to correlated sleepiness as an effect of the medication. People preferring heavy diet may consider diet as the cause of sleepiness. Similarly, people suffering from psychological disorders such as depression, sadness, mood changes etc. would likely to consider their underlying illness being the cause behind. In conclusion, knowingly or unknowingly, people may ignore sleepiness, one of the important symptoms of insomnia.

  • Fatigue or tiredness

Sleeping is all about providing rest to our body and mind. Obviously, those who couldn’t take enough sleep are likely to be restless. Since sleeping concern with mind and body, the sleepless individual likely to get tired with minimal efforts. An individual may not correlate fatigue with insomnia provided sleep loss was for a minimum duration. Fatigue is one of the common symptoms of insomnia that may misguide diagnosis in acute cases. Many times an individual could not correlate fatigue with insomnia if only fatigue is the presenting symptom.

Insomnia FatigueThe person may take a rest for a while. He may choose energy drinks like caffeine to stimulate himself. Maybe he invests in meditation. However, he would not seek medical help only for fatigue unless it burdens him. Not to mention here, he would ignore one of the important symptoms of insomnia.

  • Difficulty in focusing the mind

Although often ignored, difficulty in focusing the mind may turn fatal. In fact, this is one of the vital symptoms of insomnia that has the direct link with accidents. Many studies found the significant link between insomnia and car accidents. Insomnia can be life-threatening if someone ignores this symptom.

Many times the sleepless person can notice the vital decrease in his concentration power. He could not perform keen activities with at ease. Things he may fall. Things he may forget. He simply could not focus on daily tasks the way he could before sleep loss. Its not always an accident that would represent the decline in his concentration power. Either he may fail to correlate it with sleep loss or simply ignores it.

  • Difficulty in recalling

Memory impairment is one of the expected symptoms of chronic insomnia. The person could not recall the things. It must be remembered here while sleeping brain binds its neurons and creates memories. Due to chronic sleep loss brain could not store the imprints of incidences. The person may notice forgetting of routine things which he was well aware of.

In general, people take this one of the common symptoms of chronic insomnia lightly. Younger ones although feel necessity of overcoming this symptom while studying. Older adults, however, likely to correlate memory loss with their age. Due to the availability of various tools people can make the way out. Keeping notes of important things, scheduling alarm in mobile devices, setting reminders etc. help to overcome memory loss. Although pursued as trivial or subject of laughing, difficulty in recalling may throw the person in grave situations.

After all, everyone wants to have a good memorizing ability. With this intention, people are likely to take home remedies. They may seek memory improvement programs. Rather its very rare that they may seek medical consultation. In conclusion, people are likely to miss correlation of this one of the common symptoms of insomnia with sleep.

  • Irritability of the mind

The person becomes irritable due to sleep loss. He may become frustrated or upset easily. Due to agitation, he may commit more mistakes. The symptoms become noticeable after frequent sleeplessness episodes. Often sleepless person could not correlate his symptoms with insomnia. Becoming angry for small things, Cursing or abusing to others all may have a history of insomnia as a background. This is one of the symptoms of insomnia which people may ignore just by criticising others. It is also one of the crucial symptoms of insomnia for which medical help called for in very late stage.

In addition to above symptoms of insomnia, symptoms like anxiety, depression or sadness can be thought of. The person suffering from insomnia many times fails to give them enough attention. Many times more than one of the symptoms of insomnia derail the person.

Summary of symptoms of insomnia

Causes of InsomniaInsomnia is a common sleep disorder. Symptoms of insomnia often appear with mild intensity. Additionally, common causes of insomnia related to our day to day life. Vital time may escape out before symptoms of insomnia begin to bother. Hence, this is an alarming situation. Insomnia is widely spread. Spreading awareness for this disorder it utter necessary. Our current busy lifestyle makes us ignore crucial symptoms of insomnia.

Let we summarize symptoms of insomnia.

  • Difficulty in falling asleep
  • Waking up during night hours
  • Waking up too early in the morning
  • Not feeling refreshed or well-rested
  • Sleepiness during the daytime
  • Fatigue or tiredness
  • Difficulty in focusing mind
  • Difficulty in recalling or memory impairment
  • Irritability of the mind

Summary of common causes of insomnia resulting in its chronicity

Insomnia Sleeplessness Common causes of insomniaBelow is the list of common causes of insomnia. Often if ignored, these insomnia causes could prolong this sleep disorder.

  • Physical stress
  • Mental stress
  • Emotions
  • Environmental disturbances
  • Disturbance in routine schedules
  • Medicines

Hope you would have understood the importance of symptoms of insomnia.

Terminal Insomnia

Terminal insomnia Definition and Cure

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In terminal insomnia, achieved sleep is not refreshing for doing daytime activities. Too early morning awakening impacts daytime alertness. Read below health letter and know more about this medical condition.

 

What is terminal insomnia?

 

Dear friend,

 

Hope you are doing fine. So far we have understood insomnia meaning difficulty in sleeping. First, we classified this sleep disorder based on the reason. It may be primary or it may be conversely occurring due to other disorder. Second, we categorized insomnia as acute or chronic. In addition, this sleep disorder can also be categorized as sleep onset insomnia, intermittent insomnia, middle insomnia and terminal insomnia.

 

Let we discuss this new categorization in detail.

 

What is sleep onset insomnia?

terminal-insomniaSleep onset insomnia is a time lag between going to bed and subsequently falling asleep. It is also termed as initial insomnia or early insomnia. In fact, a large number of insomnia sufferers fall in this category. And as we discussed previously, anxiety and depression are the usual causes. Based on the same logic, let we see terminal insomnia definition.

 

 

What is middle insomnia?

 

As the name suggests, the sufferer’s sleep gets disturbed in the midway of his regular sleep duration.

 

What is intermittent insomnia?

 

Here individual keeps on disturbed throughout his sleep duration. The phases of awakening are for a brief period. As a result, the person suffers more from a quality of sleep than the total amount. Snoring is one of the common cause of intermittent insomnia. In this case, the person suffers from intermittent asphyxia.

 

 

What is terminal insomnia?

 

Anxiety Causes Terminal InsomniaTerminal insomnia definition: Terminal insomnia means difficulty in achieving sleep in case it was got disturbed in between. In short, terminal insomnia is early morning awakening usually between 2 to 4 am. In contrast to initial insomnia, here the person suffers from regaining sleep. An early morning awakening in such individuals is pathologic. Due to difficulty in falling back asleep, they get a small amount of sleep than what it is required. Usually such individual suffers from a headache, daytime sleepiness, drowsiness, and fatigue. Also waking up too early causes pain around orbital area, low concentration and impact on daytime alertness. An individual may lose keenness of work that he was doing regularly with perfectness. Terminal insomnia is also termed as sleep offset insomnia or late insomnia.

 

What causes terminal insomnia?

 

As we know, anxiety is the major cause of insomnia. If the person becomes anxious after early awakening, he could not fall back asleep. Similarly, a depressed person may suffer from terminal insomnia if his sleep gets disturbed. Apart from these psychological factors, hunger or early morning hypoglycemia may cause insomnia. Medical illnesses like a backache, arthritis or dental pains are few examples that may cause terminal insomnia. Hence terminal insomnia is more common in adult individuals than the younger ones.

Stimulants like alcohol or caffeine can cause terminal insomnia. Digestive disorders like heart burns or ulcers may cause late night awakening.

 

When to say you have terminal insomnia?

 

Terminal Insomnia DefinitionIt is inappropriate to term ‘occasional early morning awakening’ as terminal insomnia. However, if the sleep disturbance happens regularly then you might have terminal insomnia. But wait…it is important to decide early morning awakening as physiological or pathological. For this purpose, just check the impact of early morning awakening on your health.

 

Why??

 

Sleep requirement is different for each individual. Normal adult individual needs five to seven hours of sleep each day. The person requiring seven hours of sleep may suffer if he gets five hours sleep. Hence based on individual sleep requirement, early morning awakening may be pathological or not. Ideally, benefits of good sleep should prevail throughout the day. In other words, the person must be fresh, alert and rejuvenated till the next sleep need arises.

 

What is the relation between hunger and terminal insomnia?

 

Here I want to use hunger and hypoglycemia synonymously. Actually, we use the term hypoglycemia in the case of diabetic individuals. In hypoglycemia, the blood sugar level of diabetic individual drops below the normal range. Such hypoglycemic individual suffers from palpitation, sweating, fatigue, and drowsiness. In a severe case, he may become unconscious.

Dear friend, just remember how did you feel if you were hungry??

The hungry person suffers from weakness and fatigue. One may lose mental stability. He may become anxious and low. Probably hypoglycemia underneath causes mental agony.

Therefore the person who avoids his dinner or takes it in low quantity may feel hungry in the early morning. Probably hunger would be the reason to awaken him. That’s why he could not fall asleep again. To add more, the hunger may provoke train of thoughts.

A full glass of milk may work wonder provided the hunger is the root cause of terminal insomnia. It is equally important to have dinner with sufficient quantity of food.

 

Are you waking up too early with anxiety attacks?

 

Apart from hunger, anxiety is another common reason off terminal insomnia. Especially adult people suffer from anxiety attacks early in the morning. Business worries, financial losses, estranged relationships or job stress are few common examples that set mental agony.

 

 What precautions should one take if he has terminal insomnia?

 

Alcohol Causes Terminal InsomniaAs we discussed earlier, it is important to decide whether you have terminal insomnia or not. If even five hours of sleep keeps you alive throughout the day, then there is no reason to worry. However, if you observe insomnia symptoms due to early morning awakening then be careful.

1) Be careful while driving. Insomnia impacts alertness. Such individuals are accident prone.

2) Monitor sugar regularly if you are diabetic

3) Consult physician and confirm insulin dosages if you are prescribed with it

4) Avoid heavy and spicy meal early in the morning if hunger observed as the major cause of terminal insomnia. The heavy meal may cause acidity/ heartburn.

 

Treatment for early morning waking:

 

Terminal Insomnia CureLet’s see what we can do to cure terminal insomnia.

1) Consult physician if you are suffering from pain or have disorders like a backache, arthritis etc.

2) Avoid stress, provoking thoughts if your sleep gets disturbed early in the morning

3) Improve sleep hygiene. Prepare sleep diary and monitor your prospects.

4) Make surrounding conducive for sleeping. Take care of noise and light in your bedroom.

5) Do exercise yoga or meditation. Relaxation techniques work if performed regularly.

6) Just lying in the bed and providing rest to eyes help to avoid further consequences.

 

I have discussed sleep phases during our previous conversation. It is equally important to know our sleep cycle. For this purpose please read sleep cycle article again. Thereupon you would better understand the impact of above insomnia type upon our health.

Best Sleep Position

How to develop best position to sleep in? Achieve recommended sleeping position

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Best sleep position if medically recommended is a challenge for some people. Read this health letter to find how to develop the best position to sleep in?

  Date: 09-Sep-2016

Dombivli

How to develop best sleep position?

Dear friend,

Here we are back again. We have already discussed the importance of sleeping position. In fact, best sleep position must bring medical significance also. So far we have discussed benefits and harms of different sleeping positions. In this article, we will discuss how to develop recommended the best sleeping position.

Which sleeping position you preferred most when you were a child?

Do you prefer sleeping in the same position now??

Best sleep position one

With a passage of time, we may change our sleeping position. As an illustration, I used to sleep on the stomach when I was a child. And now there is 180-degree turn!!!

Is your current sleeping style is different from childhood?? How much trouble you had in shifting your style???

I guess it happened unknowingly!!!

But is it the case for today? Many people struggle to sleep, especially had they been advised to change sleeping position. To begin with, let’s find out the reasons for someone needs to shift in his regular sleeping position.

Reasons for changing sleeping style

Everyone has his unique sleeping style. In this article, we are referring to the style that everyone adapts during sleep initiation. Later while sleeping one may keep on changing it involuntarily. Here below are the common causes that may compel individual to change his sleeping position.

Pain

Pain maybe the forcing reason that individual prefers changing his sleeping position. Ultimately both components of pain affect this drive. Meaning pain maybe aggravated or it may be ameliorated in particular position.

Individual may find worsening of pain while in his regular sleeping position. Or it may get ameliorated in a position other than his regular sleeping position. Hence new position constitutes his best sleep position for that matter. In either case, individual had to change his sleeping position.

Sleeplessness is for the brief period if the pain is the acute type. For example- dental pain, traumatic pain etc. Pain due to sprain is one of the common causes among the list.

However, chronic pain may consequently cause insomnia of longer duration. For example- the pain of rheumatoid arthritis, chronic back pain etc.

Medical advice

Sometimes sleeping positions are prescribed for the betterment of health. Based on physical needs your health professional may advise you best sleep position. Conditions like pregnancy or snoring disorder require certain healthy sleeping positions.

In particular ‘best sleep position’ is common prescription during post-operative care or post-traumatic care.

Obviously, the person taking more time to sleep in struggles for achieving prescribed sleeping position.

Environmental factors

Best sleep position two

  • Space: Lack of space for sleeping maybe the cause of insomnia
  • Light: Flashing light on face maybe the reason making sleeping difficult
  • Noise: Sleeping needs a calm environment. Troublesome noise consequently impacts sleep initiation or maintenance.
  • Physical disturbance: Uncomfortable mattress, pillow or tight clothing are few examples. Some people cannot tolerate weight on their body. They get disturbed even with the weight of hand put on their body by one of the family members.
  • Location: For few people, familiarity with the location also matters. Sleeping at new unknown location impacts their sleep.
  • Surface: Especially people struggle to achieve their regular sleeping position while traveling. Also uneven ground or mattress cause discomfort.
Fear

I think the feel of support, attachment, and warmth is more in sleeping on side or on the stomach than sleeping on the back. Hence I feel people regularly sleeping on back become sleepless if the fear sets in mind. Hence they are likely to change sleeping position due to fear.

Fear of falling from the bed is another common cause. Hence people try to sleep in a secure position. Secure position maybe different from their regular sleeping position. Consequently, it affects sleep initiation.

Delay in sleep initiation

Sleeping maybe delayed due to physical or mental causes. Obviously, each individual has his own limit to remain in one particular position. As a result, people had to change their regular sleeping position after a while.

For example, people suffering due to the train of thoughts suffer from such delay. In this case person initially, suffers from his own thoughts. Meanwhile, he loses his regular sleeping position. Later new sleeping position extends his sleep initiation.

I hope I have covered all common circumstances demanding the change of sleeping position. For easy goers, they hardly matter to fall asleep. In fact, rarely such people think of best sleep position. But there are many among us who require physical and mental equilibrium to initiate sleep.

Indeed adopting new best sleep position seems a challenge. For many of us, it brings anxiety and lack of confidence. Therefore people tend to abandon the thought of changing sleeping position. On the negative side, it is like a battle for them.

In case if best sleep position is medically warranted, such people are likely to harm themselves by denying the change.

Questions like how to change my sleeping position cannot be answered in a single sentence.  In fact getting into best sleep position is the tedious task for more. As no particular time frame can be established, one has to progress step by step. That’s why I used the phrase ‘developing sleeping position’ rather than ‘changing sleeping position’.

Let we go logically and try to define some ways to achieve our target.

Developing recommended best sleep position

Best sleep position three

There is no perfect remedy that will help for winning this battle. There is no guarantee the measure successfully applied to one will help others. In other words, acquiring new sleeping position is matter of individualization. Each individual has his own ideas, own mindset and of course own comfort zone.

If we say it is a battle of an individual against his self, then chances of winning are 50% right at the start.

One has to grow in this proportion and eventually he would succeed. In fact, there is no fix time frame when he or she will succeed. Therefore required time for acquiring new sleeping position is also a matter of individualization.

The need of changing sleeping position may arise from one or more above mentioned reasons. The person needs to trust himself during the change process.

Attempting new sleeping position is nothing but finding Goldilocks zone on your bed. Mind and body are to be paralleled for sleep initiation. And this happens when the certain level of comfort sets in both. For few people, such Goldilocks zone is quite nearer. Hence with minimum attempts they can sleep at the moment they wish.

Sleeplessness due to new position

Let’s see what happens to a sleepless person if he tries new sleeping position.

First, he loses comfort level in the new position within a short while. Additionally, body parts do not achieve a certain level of relaxation. Comfort is the first priority of sleep initiation. At second level, the person loses confidence. He begins to deny the idea of achieving new best sleep position. At third level, the mental battle becomes the reality. The person simply put downs the idea of best position to sleep in. He just returns to his regular sleeping position probably to harm himself more.

The person who wants to succeed in this process has to reverse this process. He had to stick to the idea of new sleeping position no matter how long it takes. Beholding the idea of change gradually builds confidence. Regular attempts with confidence eventually bring the necessary comfort level. Needless to say then with new Goldilocks, another planet of dreams is within reach.

How to prepare for changing sleeping position

Below mentioned tips would help you for adopting this change. I guess if followed they would enhance this change process.

Building mindset

As discussed earlier, believing in self is the first major step. In case if you had done it in past then its icing on a cake. That’s why I asked about your sleeping position of childhood.

Best sleep position seven

Just remember how much friction you had while doing that change in your past. Build similar mindset right now. Concentrate on benefits of changing sleeping position. Ask yourself, why prescribed position is the best sleep position?

Do not get depressed if its taking time. Be aware that the achieving best position to sleep in may require time and efforts.

Be acquainted with new location if you had to sleep in there. Ensure and be confidant that new location is safe and secure. Trolling in a new area, getting acquainted with new people may familiarize you with new surroundings.

Stick to the required schedule. Do not forget something that will make you get out of the bed. For example taking your prescribed medication prior to sleep, going to the bathroom before sleeping or setting alarm.

Keeping accessories like a torch or walking stick near your bed will provide you physical and mental support.

Ensure you have sufficient space available for sleeping. Use accessories like a pillow if you fear of falling from bed.

However, care to be taken when you have limited space. Don’t fall pray for anxiety in case your regular sleeping position is different than the secure position at such instance. Take essential safety measures prior to bed in.

Follow your physician’s prescription. Do not miss the analgesics if they are prescribed. Alternative pain reduction measures such as fomentation if specifically prescribed should be followed.

Be confident that new sleeping position will mitigate your troubles. Probably that is why it is the best sleep position to sleep in.

Minimize environmental disturbances

Elements of best position to sleep in must be remembered. Recommended best sleep position asks for space, time, motion, light, aeration and of course noise pollution.

Best sleep position four

Ensure availability of sufficient space for sleeping. Don’t be anxious in case space is insufficient. Arrange for room light so that it would not disturb your sleeping. Similarly arrange for fanning, air condition well in advance.

Try to avoid noisy environment for sleeping. Measures like shutting doors, closing windows reduce the sound impact if you had to sleep in noisy situations.

Get treatment is done in case you suffer from tinnitus.

Ensure accessories like the comfortable mattress, pillows are available. Do not worry if in case they are not available. Otherwise, such thoughts may provoke train of thoughts.

Adjust clothing style to suit surrounding environment. Know environmental differences before visiting new geographical places. This will help you to arrange accessories well in advance.

Ensure safety if you had to sleep while traveling. Fixing seat belts, finding enough support to rest in probably help you to avoid injury while sleeping.

Managing delay in sleep initiation

Usually, sleep is delayed due to the train of thoughts. Hence try to avoid anxiety before falling asleep. Also, ensure you have controlled environmental disturbances.

Best sleep position five

Do not keep any physical activity behind for which you had to get up from the bed. Just do it immediately. For example, if you want to switch off the night lamp, then do it now. If you want to set the mobile alarm, just do it. Do not plan to do such things after a while. Because in a meanwhile train of thoughts likely to set in.

Take prescribed medications on time. Religiously follow do’s and don’ts if you are prescribed with sleep pills.

Avoid provoking thoughts prior to sleep.

Manage urge for changing sleeping position. In case if your sleep is delayed, you are likely to change sleeping position after a certain period. People take time either to choose or to settle in new sleeping position.

Managing urge of changing sleeping position

Such urge of change is nothing but signal given by your body. It suggests the area being touching to the ground and bearing weight is compressed enough. Now affected tissues need fresh supply of blood. They need more oxygen. Nerves need some de-pressurization.

At this moment, your regular sleeping position becomes bothersome. Insomnia or sleeplessness happens due to below reasons.

  • People take a time to change or plan to change after a while. This delay fuels the train of thoughts.
  • They may choose the nearest variation of regular sleeping position. For example, you may sleep on back with the forearm on your forehead. As urge of change arrives, you put the forearm on your chest and beg for sleep. In such scenario, the pressurized body area remains as it is making sleeping difficult.
  • No other sleeping position turns out to be comfortable. The sense of discomfort fuels insomnia.

That’s why changing and achieving best sleep position is the difficult task. I feel below points may help you if you had to adopt the best position to sleep:

Adopting recommended best sleep position

Best sleep position six

  • If best sleep position is prescribed then do some exercise for achieving it. Lie in a new best position to sleep when you are not intended to sleep. Try to retain it for the maximum period you can bear. Upon regular practicing your time of holding it increases. The urge of changing sleeping position gradually delays.
  • As a result, you will be habituated with new best sleep position. This will help to build required comfort for sleep initiation.
  • You may follow the same exercise as soon as you bed in for sleeping. But do it for a brief period. Otherwise, the delay may provoke train of thoughts.
  • However, when you intend to sleep, the approach should be different. If discomfort sets in newly pursued best sleep position, then shift to the regular sleeping position. You may take another try with best sleep position probably as the sleep approaches.
  • Be patient in case of failure. Tomorrow never dies. For that moment try your regular sleeping position.
  • People having longer sleep initiation duration even struggle with the regular sleeping position. It is logical to avoid variation of current sleeping position if discomfort sets in it. Instead, shift in new position for a while to relax pressurized body parts would be the better idea. After a considerable time, they may change to the regular sleeping position but with the nearest variation.
  • If a delay in sleep is unavoidable then get out of the bed for the brief period. Engage your mind in doing the light activity like reading. However, avoid activities bringing physical or mental stress.
  • Ensure all activities are done before you set in recommended best sleep position. Arrange for accessories like pillow well in advance.
  • Avoid provoking thoughts while in bed.

I hope above points will help you to adjust in best position to sleep in.

Best Sleeping Position

Best Sleeping Position! Medical Significance Of Best Sleep Position

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The best sleeping position is a key factor in falling asleep faster. Do your bed struggle is for achieving best sleeping position? Read information regarding different sleeping postures.

Medical Significance of Best Sleep Position  

A letter to the patient suffering from insomnia

Dombivli

22-Aug-2016

Dear friend,

We have discussed the importance of the sleeping position. Indeed the sleeping position should bring us sleep and health. Naturally, one maybe asking which position is the best sleeping position then. We will try to figure it out in below discussion.

In how many styles human can sleep? How many postures one may take before and during sleep??

There are plenty!!!

Let’s imagine you are lying on the mattress. You may face towards the sky or towards the ground. Maybe you choose right or left sides. In conclusion, you can face in all directions. In other words, we can sleep facing at any of the directions.

Now come to the basic question we are discussing.  Which position is the best sleeping position?

People take a number of sleeping positions before or during sleep. One may like to lie facing the sky. Other maybe favors lying on his left or right side.

Why?

It’s due to individualism. Just like the difference between why I like tea and you like coffee. Logically we will try to figure it out.


Mechanism of body postures and best sleeping position

Each living being has his inherent safety design. The Mother Nature has gifted different ways of protection for the continuation of life. Since our topic relates to sleep, we will discuss only one that relates.

How long can we sustain standing position? How long we can sit in one particular position??

Obviously, there is a limit. However, the duration varies for each individual.

What makes us change that position after a certain time?

Our nervous system plays the key role here. It signals us to change position. It forces us to change and accommodate another comfortable position.

Why????

Probably a kind of pressure gradient sets in. If we retain our body in a certain position the pressure starts mounting.

In the first place, the pressurized skin lacks blood supply. Obviously, the nerves in a pressurizing area keep on squeezing. Sooner or later the pressurized muscles start soring. Even though we plan to sustain more, the subconscious mind notes the discomfort. This discomfort keeps on rising with time. This discomfort is nothing but a warning signal. It warns our brain and mind to change the position.

What if we deny this change?

Neither our brain nor mind will sustain this denial mode. After a considerable time, we had to change our position.

However, pressure sores are best examples if someone keeps one position for a longer duration.

We can see the clear picture in bed ridden patients. They remain in one position for a longer duration. In addition, they are handicapped enough to change their position on their own.

Their pressurized body parts will not bear the mounting weight. Probably there will be necrosis due to lack of oxygen supply.  The skin gets injured enough to cause the wound. And the wound will keep on deepening. It destroys the muscles beneath. That is what we call it pressure sores.

In conclusion, as a living being, we have to keep on a move.


Common Sleeping Position

Human beings can sleep facing at any of all directions. Anatomical design of human body helps to curl in easily. Hence comparatively humans have more options for settling in best sleeping position.

Just think of cockroach!!! How it struggles if lie on the back!!!!

Believe or not, above analogy fits for those who struggle for sleeping position.

There are 4 common sleeping positions.

  1. Lying on back
  2. Lying on left side
  3. Lying on right side
  4. Lying on stomach

Depending on comfort level and medical significance anyone can be the best sleeping position.


Variations of sleeping positions

The choice of sleeping position is individualistic. Even in a single family, it is hard to find ‘sleep alike’. People favor the position that they find comfortable. However, suitability of sleeping position must be kept in mind from the medical perspective.

As a human, we can do a number of variations in above common sleeping positions.

Let’s take an example of the first position. One may lie on back with forearm keeping on his head. Or he may keep his palm on the stomach. Maybe he chooses to extend it. Or he may keep it under his head.

Oh… how many variations possible with single forearm??

Let’s take another example. For ‘X person’ sleeping on a back is his best sleeping position. Now in his best sleeping position, he may tilt his neck to right or left. Or simply he faces at the rooftop. Similarly, he may flex his right or left leg. Or maybe settle in by extending his one hand.

Oh…how many variations he can have even in his best sleeping position??

Just think about it!!!

In conclusion, we have plenty of options available. And fortunately, they are for all positions!!!


Sleeping Position: Lying on back

This position is most common of all. Probably it is the easier position. One may adapt it fast. Not to mention here it works as the best sleeping position for many.

Best Sleeping Position-Sleeping on backAnatomically our back side is designed to support and bear weight. Hence by lying on back, one may be providing maximum comfort to the organs. In Yoga, the Shavasana is performed in this position.

Benefits of sleeping on back

The sleep is often restful in this position. Unlike other positions, hardly someone gets up with tingling or pain after sleeping in this position.

Sleeping on a back provides wide air exposure. Hence this position is helpful for the breathless person. Apart from that, this position provides full scope for chest inflation. Naturally, this position would be the best sleeping position for many asthmatic individuals.

Benefits of this position can be doubled by using a lighter pillow under your head. A slight lift of head portion ensures our spine rests well while sleeping. Hence this position maybe the best sleeping position in case of neck or back troubles.

By lifting head with the help of pillow prevents the back-flow of stomach acid. As a matter of fact, this position is widely recommended in case of acid reflux. Together with using pillow one can raise the height of the bed to achieve the same purpose.

Comparatively, penile erections during sleep are well safeguarded in this position. People with knee disorders also benefit a lot from this position.

This position has some cosmetic value also. It helps to maintain skin elasticity of face and chest areas. This helps to minimize wrinkles and reduce sagginess of breasts.

As a result sleeping on the back is widely recommended as best sleeping position!!!

Drawbacks of sleeping on back

Even though commonly recognized as best sleeping position, it has few drawbacks. Due to medical reasons, one may require abandoning this position.

Snoring could be one of the reasons!!

The habit of snoring is commonly observed in the people sleeping on a back. The throat tissue loses its tone and causes obstruction in airflow. The tongue may fall back. The vibrating air creates snoring sound. Snoring individuals often have intermittent sleep apnea. Sometimes sleep apnea can be critical enough requiring medical intervention.

This position is not recommended in later trimesters of pregnancy. The weight of fetus pressurizes the veins that return blood from pelvic area to heart.

Eyes are more prone to light in this position. If someone blows bulb while you are sleeping on back, your sleep likely to be disturbed.

How to minimize drawbacks of sleeping on the back?

It is wise to opt for other positions in case of snoring or sleep apnea. Consult your physician if the problem is more troublesome.

Use of lighter pillow of appropriate height not only minimizes drawback but also increases benefits.

Arrange for dim light bulbs in your bedroom. So that your sleep will not be disturbed if someone blows the light.


 

Sleeping Position: Lying on left side

This position is widely prescribed as best sleeping position. Major organs like heart, spleen lies at left side. Even the stomach has a greater curvature to its left side. Let’s see what benefits this position can offer.

Benefits of sleeping on left side

Best Sleeping Position-Sleeping on left sideAs someone inclines to his left while sleeping, ingested food finds the maximum area of a stomach wall. As a result, the rate and proportion of digestion increase. In addition, chances of acid backflow are comparatively low. Hence with the use of pillow this position can be recommended in acid reflux disorder. Moreover, this position enhances the flow of bile.

This position also enhances spleen functions. It ensures proper lymphatic flow. Additionally, it helps the circulation of blood towards the heart.

During second and third trimesters of pregnancy, this position usually recommended as best sleeping position.

Furthermore, back trouble can be minimized by putting a small pillow between both knees. This position brings maximum benefits of recovery position.

In conclusion, lying on the left side has extra medical significance for becoming your best sleeping position!!!

Drawbacks of sleeping on left side

This position is somewhat similar to recovery position. Comparatively, drawbacks are null. However, some cosmetician’s warrants facial wrinkles and breast sagging.

How to minimize drawbacks of sleeping on the left?

Use the proper size of a hard pillow. Ensure proper height of pillow to reduce the chances of acid back-flow.

Placing a pillow between knees helps for back troubles.


 

Sleeping Position: Lying on right side

Comparatively, this position is less prescribed as best sleeping position. It can be a temporary alternative for sleeping on left side position. However, it doesn’t bring all benefits of sleeping on left side.

Benefits of sleeping on right side

Best Sleeping Position-Sleeping on right sideThis position is the matter of individual’s choice. If someone finds comfort in this position he may prefer it. It is said that this position favors circulation. Because our heart is located at our left side. The heart would be finding greater space for beating.

The people with neck or back troubles may find comfort in this position. Also, this position can be alternative for left side if one cannot hold left position till sleep arrives. Similarly, breathless individuals may choose this position if they find comfort in it.

  Drawbacks of sleeping on right side

This position is worst for the people suffering from heart burn or acid reflux. It impacts digestion because the stomach has a lesser digestive area on the right side.

Similarly sleeping on right side reduces blood circulation that fetus was getting. It also impacts proportion of blood that placenta was receiving. Sleeping on right side increases the chances of still birth especially during the third trimester. Due to these reasons, this position is not best sleeping position during pregnancy.

How to minimize drawbacks of sleeping on the right?

Understand your individual sleep initiation pattern. If you succeed to sleep in other position you will not opt this position as an alternative.

Consult your physician if positioning yourself on the left side or on the back is troublesome.

Ensure proper size of a pillow in case you had to sleep in this position.


 

Sleeping Position: Lying on stomach

It is also called as the prone position. This position is regarded as ‘worst for sleeping’ by many. The body weight falls on the tummy. Intra-abdominal organs are likely to be distressed.

If someone sleeps in this position then it is wise to extend one or more extremities. The extension will help to distribute the pressure.

Comparatively, younger ones prefer this sleeping position. Probably they have lesser discomfort because of lower body weight. In addition, they want to suck the warmth of bed.

Do you agree?

The bed is warmer in this position compared to other ones!!!

Benefits of sleeping on stomach

As we discussed earlier this position is medically not preferable. However, the people who snore get relief in this position. Probably for critical snoring problems this one is the best sleeping position.

Snoring is caused by temporary mechanical obstruction created while sleeping. Narrowing of airway happens due to muscle tissues of palate or back of the mouth. Some individuals have floppy tissue in airway areas. Hence an incoming flow of air creates noise. These people usually have disturbing sleeping patterns.

In addition, snoring individuals disturb neighboring persons!!

Have such one singer in the family and be a free audience for all nights!!!

OMG!!! All will suffer from insomnia!!!!

Sleeping on stomach minimizes the obstruction. Air canal remains open to breathe in. Probably throat tissues get help to maintain the muscle tone.

However, it is wise to consult the physician if snoring is severe!!!

In addition, this position provides pain relief for the patients who have swelling/boil on their back. Chances of getting disturbed due to pain are high in other positions. Hence sleeping on stomach would be the temporary best sleeping position for such individuals.

Drawbacks of sleeping on stomach

In this position or chest and stomach get support but not the face. And that due to our nose being anterior and had to be functioning. Naturally, he who sleeps on stomach has to bend his neck. Positioning our neck in this situation is really difficult. Maybe major neck muscles remain in constant strain. Moreover, discs of the cervical vertebra may be impacted due to regular strains.

Best Sleeping PositionResult??

One may end up inviting neck troubles!!!

Furthermore breathing is difficult while lying on stomach. One has to expand his chest against his own weight. Hence this position is definitely not the best sleeping position for asthmatic or COPD patients.

Coupled with the neck this position is disastrous for the back also. The human spine is concave in neck and back area. Sleeping on stomach puts extra pressure on the back spine. Rather regular sleeping on the stomach is an invitation for back troubles. Hence it hardly regarded as the best sleeping position in back troubles.

Not to mention here, this position is not the best sleeping position for pregnant woman.

Another caution is for males. Especially for those who had nocturnal erections. They may wake up with penile discomfort.

How to minimize drawbacks of sleeping on stomach?

Medical wisdom lies in not to lie on stomach often. People who are prone to neck or back disorder should opt for developing a new best sleeping position. For example, tall individuals or those who strain neck or back during daily job should avoid this position.

Till you develop new best sleeping position few things help to minimize the drawbacks. Putting pillow would distribute some pressure and reduce the strain on neck muscles. Size and hardness of pillow are the concern of individual choice and comfort.

What if you don’t find perfect pillow?

Don’t worry. Be natural!!! Just flex your hand and your palm or arm or forearm may provide you the necessary cushion.

In order to safeguard back put a pillow under pelvic area. If someone feels discomfort he may try neatly folded blanket for the purpose.

In addition, by adjusting pillow, males can safeguard the erected penis.

In conclusion, use of accessories like a pillow would help to reduce the drawbacks of this position.

Dear friend, hope above description would help you understand the concept of best sleeping position.

Yours,

Dr. Suraj Suresh Awadhani

Insomnia Sleeplessness

What is insomnia? Common Causes of Insomnia and Insomnia Symptoms

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Insomnia means sleeplessness. Are you suffering from sleeplessness? Find the causes of sleeplessness and its symptoms are explained in below health letter.

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Insomnia: Causes and Symptoms

Letter to the patient suffering from insomnia

Date: 07-Jul-2016

Dombivli

 

Dear friend,

Don’t be dizzy with a question who is writing to you? Well, long story short… I am a doctor having 16 years of experience. I agree we never met before. But I could guess what made you to Google the term ‘insomnia’.

Insomnia is difficulty in sleeping or inability to retain sleep

Let I come to the reason why I am writing to you.

Decades back when I was a medical student I have read about this sleep disorder. In fact, sleep, anxiety, and memory disorders were the main subjects of my thesis while graduating as Ayurveda professional. Then after I joined clinics and had an opportunity to learn from well-known physicians in my district. Back then I was witnessing more than hundred patients and their prescriptions on daily basis. Surprisingly around 10 to 15 patients had sleep pills prescribed in.

Just to know you… this sleeplessness disorder is widespread!!

Today I feel confident while writing to you. As a person, as a doctor or as a blogger I wish I could help you to deal with the problem of insomnia. With my practical experience, I could add something which may prove more vital to you.

Before we beam on insomnia cures…let we try to understand more about this disorder.

What is insomnia?

what causes insomniaInsomnia definition: – Practically the sleep disorder characterized by difficulty in falling asleep or staying asleep is called as insomnia. So the person suffering from sleeplessness misses the natural state of rest and rejuvenation. He just remains wakeful, especially during the night hours. And you may guess the after effects!!

The next question comes to mind…

 

Who can suffer from insomnia??

The answer is all inclusive.

No matter what age you are at. No matter what gender you belong. Anyone who sleeps on this earth can suffer from difficulty in sleeping.

The sleeplessness maybe for a couple of hours. In a severe situation, he may remain wide-awake throughout the night. Suffering from unending wakefulness…just tossing and turning in his bed…!!!!

 

Let me talk about how much sleep is needed for an individual. Scientifically an adult human requires seven to nine hours of sleep. The sleep requirement is higher for younger ones. Newborns need 12-18 hours of sleep. The children require 10-13 hours of sleep. The sleep requirement is also affected by your health condition.

Let we turn towards the topic of this letter-article.

 

What are the causes of insomnia?

A wide number of people experiencing the disorder of lack of sleep. Broadly speaking we can categorize common primary insomnia causes in an abbreviation: SEEMS

  • S: Stress (physical/mental stress),
  • E: Emotions (emotional imbalance),
  • E: Environmental (disturbing surrounding),
  • M: Medicines (some medicines may cause insomnia) and
  • S: Schedules (disturbance in your regular schedules).

It’s necessary to find out the cause behind. Sometimes awareness regarding the cause helps in preventing or alleviating the problem of insomnia especially if the condition is acute. In the case of chronic insomnia sufferers usually, a multi-prong approach is needed.

Anxiety is the prominent reason of insomnia in chronic sufferers. And to help sleep, the list of prescribed medications by the Psychiatrist includes a number of sedatives.

Be aware!! Other health conditions may trigger insomnia. We will discuss such causes in the separate article.

Imagine a person suffering from an accidental injury. Or imagine the player suffering from a leg cramp. Will pain allow them to have a good quality of sleep throughout night??

Medically we differentiate insomnia as primary or secondary. We will discuss secondary insomnia causes in next article.

If a person is directly suffering from sleeplessness then his insomnia problem is primary. If another health condition is making him sleepless then we term that insomnia as secondary. In both situations, a person remains continually active or moving especially during the night.

 

What are different types of insomnia?

To know you the condition insomnia can be acute or chronic. And with current lifestyle, each individual may suffer from insomnia at some or the other day. If it started recently meaning a few weeks ago then it’s acute. This condition is chronic if an individual has sleepless nights in-between for months or years. It can be episodic for few individuals.

 

What symptoms a sleepless person may have??

The person suffering from insomnia either has difficulty in falling asleep or maintaining his sleep. You may notice red or strained eyes due to lack of sleep. The person may suffer from heaviness around his orbital area. He may complain of a headache.

insomnia symptomsThe lack of sleep usually results in dizziness the day after. Along with dizziness, sleepless nights may cause tiredness, poor concentration or even sometimes make the person irritable.

Just imagine a student appearing for an exam that had a sleepless night before and could not remember the things he studied.  His all efforts would turn in vain!!

Sleeplessness impacts brain functioning!!!

How much can a sleepless night cost?

The answer differs for each individual. The professional driver who had a sleepless night before may end up with the serious accident.

One sleepless night has a definite impact on your tomorrow’s working ability.

And you know how important it is. I think this is the reason what made me start with my first health letter for the people who have sleeplessness disorder.

What about the chronic sufferers?? What is the effect of long-term sleep deprivation??

Insomnia-causesOne may notice tired and fatigued person because of sleeplessness. Chronic sleeplessness may cause hormonal imbalance. It can affect blood sugar level or blood pressure levels. It can compromise person’s immunity also. Chronic insomnia alters defense mechanism of the human body.

Be aware… lack of sleep impacts the whole body!! Your brain will ache or toe may fracture. Yes, sleepless persons are usually accident prone. Sleeplessness affects cognitive brain functions. The person may have difficulty in coordination. He may lose keenness in performing tasks.

Mood, Mind, Memory, and Movements… Almost everything gets affected. Often insomnia is of a recurring type in case of chronic sufferers. Recurring sleeplessness not always associated with anxiety.

Sleep is the precious gift of a ‘rest’ offered by the Mother Nature… and the ‘rest’ is certainly the mother of rejuvenation.

Conclusion

Dear friend, after reading above information you would have understood the importance of sleep. You know our current lifestyle is making us more sleepless. Be it because of a birthday party or be it because of your favorite late night movie…we consciously or unconsciously excusing our inherited gift of sleep. In conclusion, difficulty in sleeping may take origin from such habitual sleeplessness.

insomnia treatmentI hope you would have now realized the reasons of sleepless nights. So far I have witnessed thousands of patients suffering from this sleep disorder. I have seen hundreds of them depending on pills just to have a good night sleep. I have also witnessed few of them suffered from pill withdrawal symptoms. And many times they had a wrong approach to resolve their in-somnolence.

The current methods of controlling insomnia focus on diets and schedules. But I think one more vital aspect we should not forget about… Mind… the aspect necessary for falling asleep… the aspect necessary for achieving the dream of good quality sleep… Yes, my friend… Your mind!!

You follow the hygienic sleep habit but what if you remain awakened till 3 am? Or what if disturbed once you cannot sleep again??

Should you end up with the dizzy day after or would you prefer sleep pill to avoid the next dizzy day?

I have seen people puzzled with this question. I know how helpless or lonely they feel at that moment. Hence I am posting my first health letter to such people.

Regarding how to fix insomnia…

Is there anything we can do before Psychiatrist opt to prescribe sleep pill? What could be alternative insomnia therapy without side effects??

Well…purpose of this letter is only to understand medical term insomnia.

Before arriving how to treat insomnia, we will try to further reveal it. We will also focus on what are the natural remedies for severe insomnia.

I hope anyone suffering from insomnia would benefit from my next health letter articles.

Good Night!!!

 

Yours,

Dr. Suraj Awadhani

 

insomnia cause

Insomnia due to ‘Thought Train’

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Thought train is the well-known insomnia cause. This insomnia cause or may be sometimes described as insomnia symptom explained in this health letter article. The article details how someone falls prey to his or her own thoughts and as a result suffers from sleeplessness.

Thought Train – Insomnia Cause and Symptom

Letter to the patient suffering from insomnia

Date: 10-Jul-2016

Dombivli

 

Dear friend,

I hope you would have gone through my first health letter. I hope you will be reading this letter article with more enthusiasm. Ok then. Let we dive in the ocean of mind. Let we try to understand more about the racing mind. Racing mind also termed as the train of thoughts. Probably train of thoughts stands major insomnia cause.

I would prefer to use the termthought train’ for the racing mind. OK.

Racing mind or Train of thoughts

Train of thoughts-insomnia causeThe racing mind is the situation where thoughts are generated in an uncontrolled fashion. Therefore thoughts keep on coming and going. Almost endless. Usually, they are symptoms of anxiety or mood disorder. This manic thought pattern often delays sleep.

Let’s start and utter next sentence. ‘I am going to sleep’.

Grammatically there is only one subject in this sentence.

But I would say… medically there are two subjects.

Puzzled??? Let I explain.

The first subject is you. That means your physical body. The other one is your mind!!!

So there are two things which are expected to sleep. Your physical body and your mind!!!!

I hope now you would understand where I am trying to focus your attention. First of all, we will revolve around these two subjects. The behavior of mind and body. And we will try to understand more about this insomnia cause.

Behavior of body

I think it is easier for a body to follow the fixed pattern. Habitually you maybe waking up at the fixed time. Probably you get hungry at the fixed time. Maybe you wish coffee at the particular time.

Similarly, if you follow the fixed time of bed, you would likely to sleep at your habitual time. Dear friend, I feel patterns or schedules of the physical body are comparatively easy to control.  Probably easier than the patterns of your mind.

Just imagine few things! Things that create an obstacle in your physical pattern!! Things especially in regards to sleep!!!

Imagine you are lying in the bed. And the light flashes upon your eyes. Or disturbing noise knocks your eardrums.

Can you sleep then?? Probably you can not!!!

Just imagine, you have got a new pillow. Or maybe your pain got worsened as you went to bed. Then what would be the insomnia cause??

Maybe new pillow?? The pillow that made your habitual sleeping position difficult!!

Maybe arthritic pain?? The pain that kept you tossing in the bed!!!

We can illustrate a number of such examples. In such scenarios treat the insomnia cause and you are done. Opposite to mind behavior of body is controllable.

I mean stop the disturbing light!! Or stop the annoying noise!!! Get it done first of all. And you are likely to enjoy a peaceful sleep.

In conclusion, we have something here to help. Something to stop the disturbance and fall asleep. Something that maybe helpful for curing or mitigating the problem. Probably that’s the reason, insomnia cause of disturbing environment hardly contributes to chronic insomnia.

Behavior of Mind

Now let we discuss the other subject of our sentence… Your Mind!!!

Let us discuss the things which can create an obstacle in your mental pattern. Things that can disturb your sleep schedule.

Just imagine situation before you went to bed.

Maybe you wrapped the things well on time! Probably you had a food on time!! You maybe went to bed at the habitual time!!! In addition, you had a cool and calm environment!!!!

Then what was that which kept you awake? What left you sleepless?? Ask your Self!!!!

 

Racing mind insomnia causeThoughts!! Your thoughts!!  Probably that was the train of thoughts!!!

What was their origin? How and from where they started??

Can we say the memory of your past experience is one of the reason? You went to bed with all in place. Shut your eyes… And you just remembered one of the past incidences…

And that got started!!!!

Furthermore, it continued!!!! Probably throughout the night!!!! Oh, that was really endless!!!!

I hope you have got what I want to say.

Effect of racing mind

Some people start thinking as they lie in the bed. Probably they plan for future. They may start with honest scheduling or planning. But after a while, they lose control. Due to which they end up in an uncontrolled situation.

Result??

They suffer from the disorder of insomnia.

Let’s imagine some common nasty incidences!! Scenes that maybe keep on flashing as someone tries to sleep.

It can be your boss!! He who shouted upon you!! Probably for not meeting the deadlines!! Or it can be your fiance!! She who has started ignoring you!!!

It maybe a day before your first air travel!! Maybe it was the moment when you had a sudden stress!! Maybe it was the moment when you encountered exponentially increased bills!!!

Wait!!…

It can also be the day when she accepted your propose. Or it can be the day when you got the gold medal.

Opposite to body, pleasant or exciting things can put mind on the race!!! In the case of mind, pleasant or exciting things can be the insomnia cause.

Conclusion

Its tough to say STOP when your mind is on the race!! Sometimes night may pass to realize to say STOP!!!

 

train of thoughts major insomnia causeThe ocean of mind is truly baseless. And if in case it gets provoked…probably you surpass one wave and the other comes to strike you. Maybe you try to treat the insomnia cause and the cause continues to wave the tsunami at you.

Oh, my reader… Let’s shut your eyes for a while!! Just pinch you left ear pinna!!!

Both of us know, where your mind was while you were pinching. But can you tell where your mind was exactly at the moment when you opened your eyes?

Just feel how volatile our mind is!!!

In addition… our mind breeds upon the chain reaction!!!!

One thought fuels the other. The other brings another. No matter these thoughts are linked or not. Just one ends and the other arises. You may say ‘good night’ while lying in the bed but may stay awake throughout. And all is because of this thought train.

How this insomnia cause gets ignited??

 

 

The insomnia cause of thought train gets ignited by the behavior of our mind.

Simply by one provoking thought… And that’s all. Seems like no tracks… no destination!!!

Oh my reader… Let I come to the reason why I chose to write about this major insomnia cause. Please dive in your mind and ask.

chronic insomnia cause train of thoughtsIs thought train the real reason?? Is racing mind the insomnia cause??? Or is this thing sets you on sleepless travels???

Please ask your self. Does thought train make you be depend upon sleep pills???

I hope you would have realized the mantra behind. Probably the relation between the train of thoughts and insomnia. The Link building between these two elements.

I wish you will not book yourself for such travels every night!!

Just keep telling yourself every night….

Avoid the thought that keeps on fed. Thou miss the train and ride the bed!!!

Good night…

 

Yours,

Dr. Suraj Awadhani

insomnia causes

Insomnia Causes: What Causes Insomnia? What Is Secondary Insomnia??

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Read more about insomnia causes. How sleeplessness occurs because of different disorder? Below health letter enlists common disorders that can be termed as insomnia causes.

Secondary Insomnia Causes

Letter to the patient suffering from Insomnia

Date: 16-Jul-2016

Dombivli

Dear friend,

Hope you are doing well. I guess you have read my first health letter. Let I rehearse the definition to start with.

Insomnia caused by another underlying disorder

Insomnia in simple terms is an inability to sleep. The person could not initiate sleep. Sometimes even though he succeeds, his sleep gets disturbed in-between. And then after he could not initiate remaining sleep. This is the usual situation of primary insomnia. However, in the case of secondary insomnia, he remains sleepless because of other underlying disorders.

In my initial letter articles, we discussed primary insomnia causes. In this article, we will be discussing other medical conditions or the disorders that can affect our sleep.

Meaning – Suffering from one disorder leading to another.

Seems like effects of both disorders remain in direct proportion. For example, because of pain, you cannot sleep. Since you cannot sleep and rest, your pain keeps on worsening.

I think you have got my point!!

We have already discussed the relation between surrounding environment and sleep. How surrounding environment can be one of the insomnia causes. Also, there is one more environment that needs to be in equilibrium. The equilibrium especially in regards to our sleep. Any imbalance in this environment impacts our quality of sleep.

And that environment is our physical body!!

Insomnia Causes: What Other Disorders Can Cause Insomnia?

what causes insomniaSome physical and mental disorders can be enlisted as insomnia causes. Usually, these disorders are chronic. Hence the sleeplessness originating from them maybe chronic. Let I list few common secondary insomnia causes.

  • Nasal disorders
    • Turbinate Hypertrophy
    • Deviated nasal septum
    • Post nasal drip
  • Allergic Rhinitis
  • Dental Pain
  • Earache
  • Acid Reflux
  • Asthma
  • Body pains
    • Arthritis
    • Back Pain
    • Other different types of pain
  • Certain neurological conditions like Parkinson’s Disease
  • Hyperthyroidism
  • Restless leg syndrome
  • Sleep apnea
  • Psychological disorders
    • Anxiety
    • Depression
  • Stimulant foods like tea, coffee, nicotine and alcohol
  • Racing mind/ Thought Train

I know many things are common. Have you ever experienced one or few things from above list???


Insomnia Causes: How Above Disorders Can Impact Sleep?

The problem of insomnia is widespread. It affects to whole population irrespective of your age and gender. Hence below mentioned insomnia causes relate to the whole population.

Dear friend,  do not to use below information to self-diagnose your medical condition.

Nasal disorders and Insomnia

Sleep is a natural phenomenon. We stop our all voluntary activities when we sleep. By nature, our breathing is controlled by voluntary and involuntary systems.

We need to hand over control of our breathing to the involuntary system before we fall asleep.
Any disorder that disturbs this hand over impacts our sleep!!!

insomnia causes nasal chokingYou are aware we can breathe either by nose or mouth. But to breath via mouth, we have to keep it open. And compare to the nose, we are not that habituated to breath via mouth. Probably that’s why we can not breathe involuntarily by mouth.

Result???

It usually takes a time to breathe via mouth involuntarily. And this time lag affects our sleep. Due to this we simply miss the schedule of our sleep!!!

Often for allergic individuals, the nasal disorder may be one of the insomnia causes.

Nasal disorders usually affect our sleep either by choking or irritation. The person can become sleepless due to below insomnia causes.

List of common nasal disorders that may affect sleep
  1. Turbinate Hypertrophy: Turbinate is a nasal spongy bone that protrudes in the nasal passage. They are located bilaterally in our nasal cavity. They direct the airflow inside. The mucosal membrane covering these turbinates sensitized by various factors like allergies or infections. As a result, the turbinates swell. Therefore they cause unilateral or sometimes bilateral nasal obstruction.
  2. Deviated nasal septum: Deviation of the septum is the septum that divides our nasal cavity in half. The people having this septum deviated suffer from choking. The deviated septum may cause irritation, pain or post nasal drip.
  3. Allergic Rhinitis: Itchy or running nose sometimes makes our sleep difficult.
  4. Post-nasal drip: Excessive mucus produced by nasal mucosa gets accumulated in the throat. Continuous accumulation of mucosa or sensation of fullness can disturb our sleep. The post nasal drip usually impacts sleeping posture. The person has to clear unusual accumulation of mucus in throat. This disturbs his sleep schedule or sleep time.

Dental Pain and Insomnia

Dental pain is one of prominent insomnia causes especially in children. Usually, dental pains are caused by tooth decay, pulp inflammation or dental trauma.

Remember your childhood??

insomnia-causes-dental painI am sure many of us have gone through this experience. Many times dental pains require medical intervention. Its really hard to have a calm sleep especially if you are suffering from severe dental pains. Either you need analgesic or visit to the dentist.

Just imagine the scenario… a child had a decayed tooth and started crying with dental pains… he woke up his parents. What they together could do?? They approached to the doctor.

Dear friend, how many suffered from sleep loss???

Oh… how many times patients suffering from dental pains woke me up??

Dentists were not available during night hours where I was practicing. I had to rely on few analgesics to temporarily treat my patients.

So by experience, I would like to comment – ‘tooth pains are more usual during the night hours than the day’.


Earache and Insomnia

Common causes of an earache include ear infection, ear wax, foreign bodies, and injuries. Sometimes the common cold or upper respiratory tract infections can cause ear pains.
insomnia causes - ear painsAnd what if they get worse at night??

They may impact our sleep.

Analgesics may benefit. However, its necessary to get the treatment done by the ear specialist. Do not try to remove ear wax on your own. Probably you may end up by injuring ear canal.

By experience I would say, the association of an earache and insomnia is more in toddlers than adults.


Acid Reflux and Insomnia

Acid reflux in simple terms is back-flow of ingested food. It is the condition wherein food returns back from the stomach to the esophagus. Often it is termed as GERD (Gastro-Esophageal-Reflux-Disorder), Heartburn or acid indigestion.

How can it cause insomnia?

insomnia causes acid refluxSometimes heartburn itself would not let you sleep!! Occasionally food may return back in your mouth when you are in sleep!!!

Wait!! the Condition may be dreadful here!!!

What if back-flow of food contents get aspired in your respiratory passage??? After all, this happens when you are in sleep. You are not that alert.

Dear friend, you may suffer from sudden breathlessness!!

Oh… the Dreadful Asphyxia!!!

Hence acid reflux is one of the insomnia causes which may turn the situation serious!!!

The person may become sleepless. Probably because of the fear of getting aspirated again.

Hope you have understood the relation between acid reflux and insomnia.


Asthma and Insomnia

AsthmaInsomnia causes Asthma is long-term inflammation of lung airways. An asthmatic person can suffer from wheezing, coughing, shortness of breath or chest tightness.

In a case of acute bronchospasm, they suffer from severe breathlessness. Breathlessness worsens as they lie down in bed. They are unable to achieve habituated sleeping position. And hence they suffer from difficulty in sleep.

Asthma and COPD conditions are usually chronic. Hence they may cause sleeplessness for long-term.

For some individuals, boasts of a cough is another reason of sleeplessness.


Painful disorders and Insomnia

The list of these insomnia causes is bigger. Maybe some suffer from arthritis, maybe some have back pain. As a result, such people strive for achieving the comfortable sleeping position.

“The agony of pain is an enemy of sleep reign!!!”

Usually, such disorders start in late age. Often they turn chronic. Hence people consequently suffer from chronic insomnia due to such insomnia causes. Let we twist our exercise motto of ‘No pain… No Gain’

Here we can say: “Suffering From Pain…No Sleep Gain”

Hope you have understood the context behind!!


Neurological conditions and Insomnia

Sometimes neurological conditions like Parkinson’s disease consequently cause sleeplessness. Since such disorders start at a late age, the old age furthermore contributes. In addition, sleeplessness worsens due to drugs used to treat such disorders.

Old age!!!! Just think of insomnia causes!!!!

Maybe loneliness, maybe inability can cause insomnia. Furthermore, financial-physical-mental worries consequently disturb sleep.  Therefore insomnia is often common among old individuals.


Hyperthyroidism and Insomnia

This disorder relates to thyroid gland situated in the anterior portion of the neck. The symptoms of this disorder are individualistic. However, insomnia often observed in such individuals.

Overproduction of thyroid hormone consequently increases the heart rate. As a result, body and mind too go on overdrive. Consequently, these people face difficulty in taking rest and relax. Therefore they may become irritable and anxious.

Guess the result!!


Restless leg syndrome and Insomnia

These people always have an urge to move. Therefore they can not relax. In addition, because of different kinds of uncomfortable sensations in legs they suffer from insomnia.

And this impacts their sleeping position. As a result, they lose tempo of falling asleep.

Therefore here, more than emotion…sleeplessness occurs due to motion!!!!


Anxiety, Depression, and Insomnia

Since anxiety evolves from physical-mental-financial tensions, we have a bunch of insomnia causes to mention.

Insomnia causes anxietyIt maybe job stress, it maybe the fears of disease and death or it maybe the stress related to different responsibilities!! All are widespread insomnia causes.

Sleeplessness due to estranged relation! Sleep loss due to over ambition!!

Pocket picks sleep out of your life! Pair mismatch puts despair in your life!!

Business worries mess your sleep! Corporate world incorporates insomnia in your life!!!

Be aware… persistence of such factors for long duration can turn insomnia into a chronic disorder.

depression insomnia causesSadness, nervousness and mood change seems like tentacles of depression. They make sleeping difficult. On average, 1 in 6 people can suffer from depression at some stage of their lives.

Just imagine the prevalence of insomnia in such individuals!!!

I think above information is sufficient to understand insomnia causes. We will discuss insomnia causes related to stimulant foods in the separate blog.

Dear friend, don’t feel depressed by reading the list of above insomnia causes.

There are ways to come out and zonk out!!!

Yours,

Dr. Suraj Awadhani