HOW TO AVOID INSOMNIA (Sleepless Night).

Insomnia is a latin word which means "no sleep", people who have insomnia are not able to fall asleep. They may wake up during the night and not be able to fall back to sleep or may wake up very early in the morining, or even feel tired upon waking. Insomnia also invovles day time consequences such as fatigue, lack of energy, difficulty in concentrating and irritabilty.
reports of insomnia tend to increase with age and are more prevalent among women, even though research shows that older men have more disrupted sleep. People who are divorced, widowed, or separated report insomnia more often than married people. Sleeplessness is also common during pregnancy, especially in the later weeks.
insomnia can be its own medical problem (primary insomnia) or it can be caused by a separate issue (secondary insomnia), such as depression or side effects from medication. Periods of sleep difficulty lasting between one nigth and a few weeks are referred to as acute insomnia. Chronic insomnia refers to sleep difficulty occuring at least three night per week for one month or more.
causes of insomnia:
- Persistent stress( for example, job loss or change, an unrewarding career, death of a loved one, relationship problem, or moving homes).
- Use of stimulants ( caffeine near bed time, alcohol and smoking of cigarettes).
- Environmental factor like noise, ligth or exteme temperature (hot or cold) that interfere with sleep.
- Some medications (for example those used to treat colds, allergies, depression, high blood pressure, asthma and non-presribed drugs for weigth loss.
- Interference in normal sleep schedule ( jet lag or switching from a day to night shifth).
- Medical problems like arthritis, headche disorder, and benign prostrate hypertrophy can cause or worse the problem of insomnia.
The treatment of insomnia can be simple, often, once the cause of the insomnia is taken care of, the insomnia gose away. the key is to find out the cause so that it can be deait with directly. Simply making a few changes in sleep helps many people.
TIPS TO HELP YOU SLEEP.
- Aviod or limit your use of caffeine (coffee, tea, soda and chocolate), decongestant, alcohol and tobacco.
- Exercise more often, but not within a few hours before going to bed.
- Don't lie in bed worrying. For example, spend 30-minutes after dinner writig down your worries and what you can do about them.
- Don't nap during the day if naps seem to make your insomnia worse.
- Learn to reduce or manage the stress in your life.
- Try eating a hihg snacks before going to bed, but don't eat too much before bed time. A glass of warm milk or some cheese and crakers may be all you need.
- Make sure your bedroom is quiet and dark. If noise is a problem, use a fan to mask the noise or use ear plug. If you must sleep during the day, hang dark blinds over the windows or wear an eye mask.
- Use the bedroom only for sleeping. Dont eat, talk on the phone or watch TV while you're in bed.

Sleeping pills can be helpfull in some cases but they are not a cure for insomnia. they're only a temporary form of relief. Regular use can lead to rebound insomnia which occur when a person quits taking sleeping pills and his or her insomnia comes back. Sleeping pills can be very unsafe to use if you have certain health problems.
Ask your doctor if sleeping pills would be helpful to you.