Insomnia affects mental functioning and memory

Sleep deprivation can affect ones ability to think clearly. It has been found that sleep deprives people take much longer to solve simple problems than people who sleep well. They also have difficulty concentrating or responding. Therefore, people who drive or operate heavy machinery must seek insomnia remedies f they have difficulty sleeping or staying asleep at night.

Insomnia can impair memory

When you sleep, your brain processes the information it gathers throughout the day. Lack of sleep interferes with the data processing ability f the brain and affects memory. Gaps in the memory can lead to frustration and confusion. Such problems severely affect ones performance at school or the work place. Some insomnia remedies like maintaining a good sleep routine, healthy diet and exercise, creating an atmosphere conductive to sleep etc can help most people overcome their sleeping problems.

Insomnia is associated with obesity

Studies have shown that lack of sleep can increase the levels of the hormone ghrelin which tells the body when it is time to eat. This can lead to hunger pangs which cause people to eat when they really do not need to, resulting in obesity. Another point to note is that people who have difficulty sleeping may think of alcohol as a remedy for insomnia. Too much alcohol increases sugar levels and worsens insomnia.

Insomnia and depression

Depression is one of the most prevalent insomnia effects. The vice versa is also true. This is more so in the case of people with chronic insomnia. Lack of sleep can make people prone to mood swings and irritability. Family, friends and colleagues find it difficult to deal with such people. This has a deep emotional impact and ultimately leads to depression.

Insomnia affects your appearance

A good night’s sleep does wonders for the appearance. Sleep is the time when growth and repair takes place in the body. Sleep deprivation takes a toll on the appearance and affects ones self esteem.

Physical insomnia effects

Insomnia affects the nervous, cardiovascular, metabolic and immune system. Studies have shown that a lack of sleep can lower the body temperature, making it difficult for it to sustain vital functions. It also causes increased heart rate and high blood pressure. Sleep deprivation increases the levels of cortisol in the body. This impairs the immune system and accelerates ageing. It also results in a heightened inflammatory response. Lack of sleep impairs motor function and prevents the regeneration of neurons, resulting in cognitive impairment and poor motor response.

The effects of insomnia are serious and can even be fatal if the condition is left untreated. Therefore, it is essential to seek a remedy for insomnia before it takes over your life.

There are many insomnia remedies which range from developing good sleeping habits to taking a dose of drugs. There are several drugs which are used as a remedy for insomnia. Drugs for insomnia are of two kinds – Prescription drugs which are controlled and can be taken only under the supervision of a medical practitioner and non–prescription over-the-counter drugs.

Effects of drug based insomnia remedies:

It is always recommended to start treatment of insomnia by developing good sleeping habits and by creating an ambience conductive to sleep in the bedroom. The idea of popping a pill and going to sleep may sound great to insomniacs but there are several factors to be considered. Firstly, many insomnia medications can cause several undesirable side effects like drowsiness, confusion, forgetfulness, dry mouth etc. Then there is the problem of tolerance and dependency on the drug. This means that as the body gets used to this insomnia drug, higher doses will be required for the medication to take effect. Moreover, the body tends to become dependent on the drug to fall asleep. Sometimes, stopping the medication can cause withdrawal symptoms and make the insomnia worse than before. Therefore, it is essential to exercise caution while deciding on a remedy for insomnia.

Types of insomnia drug

Antihistamines- Medications like diphenhydramine and doxylamine are commonly used to treat insomnia. You can get them from a chemist without a prescription. However, they may cause side effects like drowsiness, dry mouth, urinary problems etc. Long term use can render these medications ineffective as the body develops tolerance to them.

Melatonin- This is a hormone which sends sleep and relaxation signals to the brain. It is essential for inducing and maintaining sleep. Melatonin supplements can help induce sleep and combat seep disturbances. These are available as dietary supplements. It is best to take them after consulting your doctor.

Benzodiazepines – These include substances like flurazepam, estazolam etc. They slow down the central nervous system causing the body to relax, thus promoting good sleep.

Non-Benzodiazepines – They also work like benzodiazepines but their effect is more specific. These include substances like eszopiclone and zaleplon. The body is less likely to become dependent on them but they must be used with caution.

Melatonin receptor agonists- They work in much the same way as melatonin. They induce a state of drowsiness and are effective in initiating sleep. These medications are not very effective in maintaining sleep though.

Antidepressants- sometimes antidepressants are used for the treatment of insomnia. However, these ought to be prescribed only in cases of short term insomnia which is associated with depression.

Develop good sleep habits

If you have trouble falling or staying asleep, you should try and develop good sleep habits. It is a good idea to sleep at the same time every night so that your body gets programmed to the routine. Stay active during the day and do not take unnecessary naps because this can interfere with your night time sleep. Do not consume alcohol, coffee and nicotine close to your bedtime. These stimulate the nervous system and cause erratic sleep patterns. Eat your dinner well before bedtime. A heavy meal can make you uncomfortable and interfere with sleep. The bedroom must be clean, dark and quiet so that you can sleep comfortably. Try to do something relaxing like taking a warm bath, reading a book or listening to music before you sleep.

Relaxation techniques

Techniques like visualization, yoga, aromatherapy, relaxing music etc can help one unwind and sleep well. Visualization involves imagining a relaxing scene before falling asleep. Yoga involves doing mediation, stretching, deep breathing etc so that the body is relaxed and prepared for sleep. Essential oils, especially lavender oil has been found to be very effective in inducing and promoting good sleep.

Cognitive Behavioral Therapy

This involves working with a therapist to identify lifestyle and physiological factors which are responsible for sleep problems.

Acupuncture

This insomnia remedy has been found to be effective in treating insomnia and promoting sleep

Herbal insomnia remedy

Herbs like valerian, chamomile, lemon balm etc have been used to soothe and de-stress the body and mind so as to induce and promote good sleep. Be careful about using any herbal insomnia remedy because some of them may leave harmful side effects.

Drugs

Several prescription and non-prescription drugs are used for the treatment of insomnia. These include:

Antihistamines- These substances block the action of histamines which induce wakefulness. Diphenhydramine and doxylamine are commonly used anti histamines for insomnia treatment.

Melatonin- This is a hormone which is secreted by the pineal gland of the brain. It regulates the body’s sleep-wake cycle and promotes good sleep.

Benzodiazepines and non-benzodiazepines– They are tranquilizers which help one relax and unwind. It relaxes the body and induces good sleep. Commonly used benzodiazepines are flurazepam, estazolam etc. Non benzodiazepines like eszopiclone, zaleplon are also used in treatment of insomnia. They work in much the same way as benzodiazepines.

Melatonin receptor agonists- These are useful in inducing sleep. They may not be very effective in helping one stay asleep.

Antidepressants- Sometimes insomnia may be associated with depression. In such cases antidepressants like trazodone are used. However, long term effects and risks are still being evaluated.

These are some popular remedies for insomnia. Several more are still in the pipeline. Eventually, good sleeping habits, healthy diet and exercise are the best ways to get good sleep.

Treatments for insomnia may be either non drug or drug based. Non drug treatments involve introducing good sleep habits and a daily sleep routine so that the patient is able to sleep well at night. This alone may not work for some people. Such people may require medication.

There are several kinds of medications available to treat insomnia. Some are available over the counter while others require a prescription. It is best to take all insomnia medications under medical supervision because overuse can lead to dependency on the drug. However, there are a few over the counter medications for insomnia. They include:

Antihistamines

Diphenhydramine, doxylamine are anti-histamines which are commonly used for treating insomnia. They work by blocking the action of histamine, a chemical mediator which promotes wakefulness. These medications are not recommended during pregnancy and lactation.

Side effects- Dry mouth, drowsiness, constipation, urinary problems etc

Melatonin

This is a hormone secreted by the pineal gland of the brain. Melatonin regulates the sleep-wake cycle of the body. The production of this hormone increases during the night and decreases at day time therefore, it is believed to have some role on promoting good sleep. Melatonin is available as a dietary supplement. This insomnia medication must be used with care since it can cause undesirable side effects and may interact with other drugs. It is best to check with a doctor before taking such medication.

Side effects- drowsiness, headaches, abnormal heartbeats, itching etc

Prescription insomnia medication

Benzodiazepines: These are tranquilizers like flurazepam, estazolam etc which are commonly used to treat anxiety disorders. They also help the body to relax and sleep well. They work on receptors in the brain and signal the nervous system to slow down, thereby inducing and maintaining sleep. They can be habit forming and are not frequently prescribed.

Non-Benzodiazepines: Substances like eszopiclone, zaleplon belong to a class of medications called short term sedative hypnotics. They work in much the same way as benzodiazepines but their action is more specific and localized. Non- Benzodiazepines pose lesser risk of dependency and cause fewer side effects. Research is being carried out to develop non-benzodiazepines for long term use.

Melatonin receptor agonists: Substances like ramelteon act as melatonin receptor agonists. They work in the same way as melatonin and help induce sleep. These medications are not very effective in helping one stay asleep.

Points to remember while taking any insomnia medication

• Always take medications in consultation with a doctor. This applies to over the counter medications also.
• Remember to tell your doctor about any existing conditions or any medications you are currently taking.
• Take only the exact dose prescribed by your doctor.
• Do not drive after taking insomnia medications.

When Insomnia Occurs?

It is imperative for our body to attain a sleep of at least 7- 8 hours. It is only during the sleep, when our body undergoes repair and growth that enhance our productivity. It is a wrong habit to ignore our body’s incapacity to sleep for consistent hours. Most of us fail to understand the severity of sleepless and other sleep disorders which results into advanced stages of insomnia. In such a situation, not only we feel difficulty in initiating a sleep, but also wake up throughout the night at regular intervals. As observed in a few cases, people often wake up in the earliest morning with an absolutely insufficient sleep.

Insomnia Definition Based on Its Forms

For analyzing the correct insomnia definition, it is important to detect its form first. One of the most common forms of this condition is Transient insomnia. This condition affects the predominant percentage of people entering into their old age. This sleep disorder is most observed among people who frequently keep changing their sleep environment. Such people do not follow a strict pattern in terms of one particular bed, time and place. This condition can last from days to weeks, depending on its severity. Its main consequences are impairment of psychomotor which results into sleeplessness.

An unattended transient or primary insomnia results into acute insomnia. This is a serious inability to acquire a consistent sleep. This situation easily lasts for a period of three weeks to six months. In a few cases, insomnia takes the shape of a chronic condition. In such a case, this severity affects the person after certain interval of time. Its affects entirely depend on its contributing factors. A sufferer may experience consequences like muscular fatigue, mental fatigue, hallucinations, sleeplessness et al. Among few people, this situation results into doubled visions wherein they constantly observe the merge of two objects in motion.

Defining Insomnia According to Patterns

Insomnia definition would be incomplete without defining its related patterns. One of major pattern observed is anxiety followed by difficulty in falling asleep. This pattern is known as Onset pattern. In the pattern, middle-of-the-night Insomnia, people particularly find difficulty in resuming sleep after waking up in the middle of night. This condition is also called nocturnal awakening which is characterized by inabilities in getting back to sleep after waking up for a few seconds.

Chamomile

This is predominant herb used for completely curing the condition of sleeplessness. This herb is in fact used in form of tea to induce effective sleeping among the distressed. The best part of this insomnia herbal treatment is that it does not require any prior preparation by the sufferer. The tea made from this herb can be prepared and consumed on the spot to cure this disorder. There are other constituents of this tea which significantly aid at enhancing the quality and quantity of sleep. It also comprises of extracts of dried flowers and leaves of the same plant. For the best effects of this tea, it is recommended to sip it half an hour before going to the bed. This method is most appropriate for people suffering from mild insomnia.

Kava

Kava is famously known for its relieving properties. This herb is particularly taken to relax one’s mental muscles after a tough day. It is significantly used to treat anxiety and sleeplessness. Many researchers highly advocate the usage of this herb to relieve people from varied nervous disorders.

Valerian

This is one of the most essential insomnia herbal cures used since ages. This plant is found in the constraints of Europe and Asia. Now-a-days, this plant is cultivated in North America. This herb can be easily purchased from a health store without any recommended prescription of a doctor. People can consume it like a tea before going to sleep. Else, the dried extracts of this herb are commercially sold in forms of tablets. If you are not comfortable with the idea of taking a beverage after dinner, you can easily consume this tablet.

Passion Flower

This herb is popularly used in Europe and South America as the relaxing herb. It is integral to ridding people from sleeplessness, shallow sleep and other mental disorders. This herb is widely recommended by herbalists for people who are compulsive thinkers. It is gifted with natural powers of maintaining harmony and equilibrium throughout the body. It is an efficient natural tranquilizer that offers cure for anxiety, mental turbulence etc.

Scullap

Several books on herbs recommend Scullap as an effective nerve tonic and a potent insomnia herbal remedy. This herb stages conditions for attaining mental balances which instill instant and long sleeps. It basically works by maintaining the balance of sleep hormones that play an active role in maintaining and strengthening the sleep cycle of a person.

Stress

One of the biggest factors that aggravate the severity of this condition is stress. Your physical as well as mental turbulence has direct implications on your night sleep. Your new job, impending interview, family conflict and financial tensions can keep you up throughout the night. It is a common practice to recall the activities of the passed day while lying on the bed. This surely prevents your mind from transferring into a thoughtless and relaxed mode which delays your sleep. Thus, the point to note is that if you are an addictive thinker, you are most likely to experience sleeplessness, inadequate sleep or short sleep spans.

Change in sleeping habits

Stress, though is one of the main insomnia cause, people who do not follow a strict sleeping pattern too are aggrieved with this severity. If you do not assign one particular room or bed for sleeping, you might experience a shorter or delayed sleep. This is the predominant reason why when you spend a night at your relative or friend, you often feel sleeplessness. Those who work in altering shifts or night shifts often experience trouble in sleeping. This is particularly because in such a case, your body does not become adaptive to any one routine. Even staying awake till late nights on weekends can disrupt your sleeping pattern because of which you experience difficulty in sleeping.

Medical condition

According to medical experts worldwide, several medical conditions are the root insomnia cause. Those who suffer from medical disabilities like asthma, arthritis and blood pressure experience tough time in falling asleep. Also, conditions like diabetes, hyperthyroidism, Alzheimer’s disease, heart disease et al are other triggers of insomnia. Women, however can also blame their menstruation, premenstrual syndromes and menopause for their failure to attain sleep early at night.

Overtaking stimulants

Our eating habit sometimes becomes the primary insomnia cause. It is always recommended to avoid taking caffeine rich beverages close to your sleeping time. It is because such drinks are energy stimulants and keep you alert for several hours. Thus, drinks like tea, soda, coffee et al should be kept away from your bedroom. Most of often mistake alcohols for a sleep inducing drink. On the contrary, alcoholic beverages tend to stimulate shallow sleep that can be disrupted easily. Also, Nicotine is a strong stimulant that adversely dissuades your brain from relaxing. As a result, if you take a cigarette puff just before hitting the bed, it is likely that you experience a late sleep.

Those who immediately stop the consumption of the above mentioned stimulants experience mild bouts of insomnia. However, in such a situation, you regain a healthier sleeping pattern once your body gets re-adjusted to the new lifestyle.