Three Basic Types
Of Insomnia

1. Transient insomnia
   Lasting for a few nights.
   
   
2. Short Term Insomnia
   Two or four weeks of poor sleep.
   
   
3. Chronic insomnia
   Poor sleep that happens most nights.
   
   

Transient and short term insomnia generally occur in people who are temporarily experiencing stress, environmental noise, jet lag, the side effects of a medication, hormonal fluctuations, or are uncomfortable because of an extreme change in temperature in the room or environment. Sleep disturbances are very common in critically ill patients. Sedative and analgesic combinations used to facilitate mechanical ventilation are among the most sleep disruptive drugs. Cardiovascular, gastric protection, antiasthmic, antibiotic, antidepressant and anticonvulsant drugs have also been reported to cause a variety of sleep disorders, temporarily or chronically. Withdrawal reactions to prescribed and to recreational drugs can also trigger sleep disorders.3

"Chronic insomnia is more complex and often results from a combination of factors, including underlying physical or mental disorders. Long term insomnia (lasting more than three weeks) can be a symptom of serious illness, chronic drug or alcohol abuse, too much caffeine, or depression," warns Dr. Alan H. Pressman, DC, Ph.D., CCN, and author of The Complete Idiot's Guide to Alternative Medicine (Alpha Books, Jan. 1999).

Other underlying causes include arthritis, kidney disease, heart failure, asthma, sleep apnea, restless legs syndrome, Parkinson's disease, and hyperthyroidism. However, chronic insomnia may also be due to behavioral factors including the misuse of caffeine, alcohol, or other substances. Disrupted sleep/wake cycles may also occur with shift work, or other nighttime activity schedules, and chronic stress. Finally, napping during the afternoon or evening, cigarette smoking before bedtime, and excessive worrying tend to perpetuate insomnia in some people.

Difficulty sleeping at night is only one of the symptoms of a sleep disorder. Daytime symptoms include:

• Sleepiness
  
  
• Impaired concentration
  
  
• Chronic health problems
  
  
• Anxiety
  
  
• Impaired memory
  
  
• Depressed immune system
  
  
• Depression
  
  
• Irritability
  
  
• Slower reflexes

Most Common Causes of Insomnia

• Jet lag
  
  
• Shift work
  
  
• Wake-sleep pattern disturbances
  
  
• Grief
  
  
• Depression or major depression
  
  
• Worry
  
  
• Anxiety or stress
  
  
• Exhilaration or excitement
  
  
• Bed or bedroom not conducive to sleep
  
  
• Nicotine, alcohol, caffeine, food, or stimulants at bedtime
  
  
• Aging
  
  
• Excessive sleep during the day
  
  
• Excessive physical or intellectual stimulation at bedtime
  
  
• Overactive thyroid (hyperthyroidism)
  
  
• Taking a new drug (medication side-effect)
  
  
• Alcoholism or abrupt cessation of alcohol after long-term use
  
  
• Inadequate bright-light exposure during waking hours
  
  
• Abruptly stopping a medication (such as sleeping pills)
  
  
• Medications or illicit "street drugs" (for example, excessive thyroid replacement hormone, amphetamines, caffeine-containing beverages, cocaine, theophylline derivatives)
  
  
• Withdrawal of medications (such as sedatives or hypnotics)
  
  
• Interference with sleep by various diseases, including an enlarged prostate, cystitis, chronic, obstructive pulmonary disorder, (COPD), pain of arthritis, heartburn, and heart or lung problems
  
  
• Restless leg syndrome

A good night's sleep will provide you with the energy you need to think clearly, achieve your goals, and appreciate those around you.

According to the father of sleep research, Dr. William Dement of Stanford University, we should give sleep as much attention as we give diet and exercise.

Researchers have identified lack of sleep as a cause of serious disorders ranging from depression to diabetes.

Tips to Help You Sleep Soundly All Night Long

• Alleviate the stress and fatigue of the day with safe, proven herbs such as passion flower, magnolia, bacopa, and amino acids taurine, and GABA, and melatonin which have been scientifically shown to produce a gentle calming effect on the whole physiology.
  
  
• Get thyself outside! Researchers found that bright light in the early morning and avoidance of light in the evening promotes a healthy circadian rhythm, whereas bright light in the evening disrupts the sleep cycle. And make sure you sleep with the lights off in your room.
  
  
• People with stressful lives often take their stress into bed with them and are unable to turn off the mental chatter. Eat dinner earlier, and don't watch an exciting or scary movie before bed (that goes for reading matter as well), and certainly do not smoke, or drink alcohol or caffeine in the evening.
  
  
• Go to bed earlier. Research shows that the hours of sleep before 2 a.m. are more rejuvenating than all the hours after.
  
  
• Take a warm bath with soothing lavender oil to help you unwind. 1 Establish a regular bedtime, but don't go to bed if you feel wide awake.
  
  
• Once in bed, use creative imagery and relaxation techniques to pacify your mind.
  
  
• Avoid staying in bed for long periods of time while awake, or going to bed because of boredom.
  
  
• Take your TV or computer out of your bedroom. If not, your brain becomes used to the stimulation and starts to expect it when you are there. This makes it harder for you to fall asleep.
  
  
• A snack before bedtime helps many people. Foods such as warm milk, turkey, tuna, nuts, bananas, grapefruit, dates and figs are high in the amino acid L-tryptophan, which promotes the production of serotonin, a natural relaxant. Avoid eating heavy meals at least two hours prior to going to sleep.
  
  
• Exercise early, not in the last two hours before going to bed. Regular exercise has been shown to help people fall asleep faster and benefit from deeper and more restful sleep.
  
  
• Sex can be a natural sleep inducer for some people.
  
  
• Avoid emotional upset or stressful situations prior to bedtime.
  
  
• Relax with an inspirational book, soft music, and a cup of herbal tea.
  
  
• Talk with your health care provider if you've tried the above and are still having difficulty falling asleep, awaken several times throughout the night, have early morning awakenings or have marked difficulty getting out of bed in the morning.

Good night, sleep tight.