Insomnia

Insomnia is a term that describes a disturbance of the normal
sleep pattern.

DESCRIPTION

Each person needs a different amount of sleep to function well
during the day. The average amount of sleep required by most people
is 6 to 8 hours per night. Most people establish a pattern that is
normal for them in their early adult life. It is normal to sleep
less with old age e.g many people in their 70’s sleep less than six
hours per night. Feeling refreshed after a night’s sleep and not
feeling sleepy during the day is a good indicator that you are
getting the right amount of sleep. A person with Insomnia will have
persistent difficulty falling or staying asleep, leading to
impairment of daytime functioning.

 

• Difficulties with sleep can appear in a variety of ways:
• Difficulty getting to sleep (sleep onset insomnia) – most
  common in young people.
• Waking in the night – most common in older people.
• Waking early in the morning – the least common type of sleep
  disturbance.
• Not feeling refreshed after sleep which can lead to fatigue,
  irritability and poor concentration.
• Waking when you have been disturbed from sleep by pain or
  noise.

 

Insomnia can last for days, months or even years and can be
split into three categories:

• Transient insomnia lasts for 2-3 days. 
• Short-term insomnia lasts for more than a few days, but less
  than three weeks. 
• Chronic insomnia can be defined as insomnia most nights for
  three weeks or longer. 

Insomnia can also be classified as primary or secondary
Insomnia. In addition, Insomnia that results from a specific sleep
disorder, such as sleep apnoea, circadian disturbances, or sleep
movement disorders including restless legs syndrome or periodic
limb-movement disorder, are categorised separately. Primary
Insomnia is a condition in which sleep disturbances last for at
least one month, and have no physical or medical cause. Secondary
Insomnia is a condition caused by a physical condition or clinical
depression.

EFFECTS OF INSOMNIA

Clinical studies indicate that restriction of sleep results in
a variety of effects, including high blood pressure, adverse
effects on the nervous system, impairment of blood sugar control,
and increased inflammation in the body. These studies suggest that
sleep should not be considered a luxury, but an important component
of a healthy lifestyle.

CAUSE

Insomnia can occur for no apparent reason, however, there are
a number of possible causes. 

• Worry about sleep can cause you to feel anxious or irritated
  which results in a cycle of sleeplessness.
• Temporary problems such as stress, a work or family problem,
  jet-lag, a change of routine, sleeping away from home can cause
  Insomnia which usually improves in time.
• Anxiety or depression are common causes of Insomnia.
• Sleep apnoea causes the large airways to narrow or collapse
  during sleep. This not only causes snoring, but also reduces the
  amount of oxygen that gets to the lungs. This causes you to wake up
  to breathe properly. You may wake up many times each night which
  may result in daytime tiredness. 
• Medical problems causing pain, breathlessness, leg cramps,
  indigestion, cough, itch, hot flushes etc can cause Insomnia.
  Dementia and mental health problems are also causes of
  Insomnia.
• Stimulants can interfere with sleep. These include alcohol,
  caffeine and nicotine. 
• Street drugs such as ecstasy, cocaine, cannabis and
  amphetamines can affect sleep. 
• Prescribed drugs such as diuretics, some antidepressants,
  steroids, beta-blockers, some slimming tablets, painkillers
  containing caffeine, and some cold remedies containing
  pseudoephedrine can interfere with sleep. If you suddenly stop
  taking regular sleeping tablets or other sedative drugs, ‘rebound’
  insomnia can occur. 

TREATMENT OPTIONS

As with all medical conditions it is advisable to consult your
GP for an accurate diagnosis and treatment. Your Doctor will
ascertain the underlying cause of your Insomnia which will
determine the treatment. For example, if depression is the cause
then this condition will be treated.

 

Non-drug treatments for Insomnia are usually recommended
initially. These involve counselling, lifestyle advice and
education about healthy sleep practices. If your Insomnia is
unresponsive to this treatment then your GP may prescribe sleeping
medication.

DIET HINTS

Have a healthy diet and avoid stimulants such as caffeine
found in tea, coffee and some cola drinks. Alcohol can also disturb
normal sleep patterns. Avoid a heavy/large meal just before bed
time. A light snack may be helpful.

VITAMINS/MINERALS/HERBS

• Calcium may have a calming effect as can relax the nervous
  system.
• Magnesium may help the muscles to relax as can relax the
  nervous system.
• Valerian, passionflower and Chamomile can all be useful in the
  treatment of insomnia as these herbs help to relax the nervous
  system.

AROMATHERAPY

The listed essential oils are suggested for the temporary
relief of Insomnia. The most specific oils are shown in
capitals.

Aniseed, Benzoin, BLUE CHAMOMILE, CHAMOMILE, LAVENDER,
MARJORAM, NEROLI, Orange, Petitgrain

These oils may be added to massage oil, put in a bath or
burned in a vaporiser.

PHARMACIST’S ADVICE

Ask your Pharmacist for advice.

1. Follow the Diet Hints and see the Insomnia Hints, Sleep and
   Ageing and Restless Legs Syndrome topics.
2. Avoid or limit caffeine which is a stimulant that can interfere
   with sleep.
3. Avoid drinking alcohol and smoking as these are also
   stimulants.
4. Regular exercise promotes healthy sleep patterns. Avoid
   exercising 4 hours before bed. 
5. Your Pharmacist may suggest some herbal tablets to help you
   rest. Examples of herbs with mild sedative properties include
   valerian and chamomile. Ask your Pharmacist for suggestions.
6. If feelings of sadness or anxiety are causing you to lose
   sleep, ask your Pharmacist for advice. Talking to someone may help.
   Do not hesitate to ask your Doctor to refer you to a counsellor if
   your worries are affecting your sleep.
7. Create a relaxing environment to sleep in e.g make sure you
   have a comfortable bed and pillow. Evaporating some lavender
   essential oil may promote relaxation and sleep.