Counting Sheep to Sleep, Combating Insomnia

Trouble going to sleep at night? Counting sheep to sleep? If so, you're not alone. One in three Americans suffer from agonizing sleep deprivation.

Daytime fatigue, irritability - and no, we're not talking about constipation here. It's a case of insomnia in its worst guise. You know that no matter what you do, 'it' may visit you tonight. Warm milk, relaxing music, bubblebaths - all wasted efforts. Even counting sheep.

If you are experiencing these symptoms, you may be a experiencing insomnia:
- Persistent difficulty falling asleep
- Difficulty remaining asleep
- Waking up earlier than usual

There is a long list of medical disorders that can interfere with sleep. Below is a sampling of the most common:

Stress
Generally, insomnia stems from worrying about a recent problem you've encountered and it may be either personal, or work-related. Or, you may be distressed about something in your future, such as a business presentation or closing on a new home. Good or bad, stress is stress and it has a definite impact on our sleeping patterns.

Sleep Apnea
Sleep Apnea is a potentially life-threatening disorder in which breathing intermittently stops during sleep.

Narcolepsy
Narcolepsy is a disorder in which REM sleep intrudes into wakefulness. This causes sudden daytime sleep attacks and plays into the insomnia cycle. In other words, someone who has this disorder never seems to get enough sleep.

Jet Lag
The body clock is desynchronized due to rapid travel across several time zones.

Over-the-Counter & Prescription Drugs
Your insomnia may be related to a reaction to a medication you are taking. If you've recently suffered a bout of insomnia shortly after taking a new medication, this may be the root of your evil.

Restless Leg Syndrome (RLS)
Sufferers describe an unpleasant, creepy-crawly sensation when they lie still, causing an irresistible urge to travel up their limbs. I'm getting the 'woolies' just thinking about it!

Snoring
This is a double-edged sword. Scenario #1 is the 'snorer'. The snorer emits a sound loud enough to break the sound barrier, therefore waking him/herself. Scenario #2 involves the snorer's sleeping companion who becomes awakened by the noise. In some cases, the snorer never awakes during the night, sleeping through until morning. The companion is kept awake all night, unable to sleep because of the intermittent buzz saw.

Miscellaneous
Shift workers experience insomnia frequently, specifically those who work at night. Sleepwalking, night terrors, diabetes, hypoglycemia, drug withdrawal syndrome, alcohol abuse, heartburn, and enuresis (bed-wetting) all contribute to insomnia. Insomnia can also be a symptom of a psychiatric illness such as depression and/or anxiety.

Sleeping Requirements
Adults require seven to eight hours of sleep per day. However, some need up to ten hours where some can function efficiently on as little as five hours of sleep. Children require much more, infants up to 14 hours per day! Another great reason to get kids in bed early!

Medical Treatment
Your physician should be your first source of treatment. So many wonderful - and advanced tools are available to diagnose and effectively treat your condition.

Aromatherapy
Try adding a few drops of one of the following to your bathwater or sprinkle a few drops on a handkerchief and inhale: chamomile, lavender, neroli, rose, and marjoram.

Massage
Massage can promote relaxation and aid in inducing sleep.

Herbal Therapies
Drink a calming herbal tea made with chamomile about half an hour before retiring to bed. Other effective herbs include St. John's Wort, Passionflower, Hops, Skullcap, and Valerian.

Homeopathy
Nux vomica for insomnia caused by anxiety or restlessness; Ignatia for grief, or Muriaticum acidum for emotional problems.

Vitamins
Calcium and magnesium taken 45 minutes before bedtime may lend a tranquilizing effect.

Bedroom
Make sure your bedroom has a dark, quiet environment in addition to adequate ventilation and humidity.

If all else fails - well, start counting those sheep!

This article is not meant to diagnose or treat your medical condition. If you have insomnia, please make an appointment to discuss your condition with your physician.

References: The American Medical Association & The Medical Advisor by Time Life

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