Surprisingly, your mental attitude can significantly affect how you sleep. Often, sleep difficulties stem from having too much on your mind or being unable to quiet your thoughts and allow yourself to sleep. Being awake at night compounds these mental troubles and often intensifies an overactive mind. Learning to relax and think positively about sleep can help you sleep better.
The two main types of insomnia are distinguished by how long the insomnia lasts:
Short-term Insomnia (Transient Insomnia or Acute Insomnia) may last one night, a few nights, or a few weeks. Transient insomnia is usually linked to an emotionally exciting or stressful event such as a homecoming or an argument. Sometimes a change in time zone (“jet lag”) or sleep schedule can trigger transient insomnia.
Long-term Insomnia (Chronic Insomnia or Constant Insomnia) may last a month, several months, or years. It occurs on some or most nights and is considered ongoing. Chronic insomnia may be caused by a medical or psychiatric problem, a sleep disorder, or poor sleep hygiene.
Long-term insomnia is divided into two subtypes differentiated by the presence or nonpresence of an underlying condition:
Primary Insomnia has no known underlying condition; insomnia is the condition to be treated. Primary insomnia is the most common type of insomnia and is usually caused by harmful sleep habits.
Secondary Insomnia is a symptom of another underlying (pre-existing) condition. When you receive effective treatment for the underlying condition, the insomnia usually goes away.
Insomnia negatively affects your health and well-being, particularly if you have a chronic sleep problem. At first, you may feel that you are coping surprisingly well with your life. But as the effects of insomnia increase, you will probably find that you are less able to manage the stresses of everyday life. Surveys report that people with severe insomnia experience a quality of life similar to those who have chronic conditions such as heart failure. Some effects of untreated insomnia are:
Insomnia may mean you have a hard time going to sleep or that you have a hard time staying asleep. Sleepless nights can make it difficult to function during the day. Usually, you will know if you are experiencing insomnia because you will remember tossing and turning or being awake at night. Additionally, you may find that making it through a routine day is difficult because you are so tired.
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Symptoms of Insomnia |
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| Nighttime Symptoms | Daytime Symptoms |
| Difficulty falling asleep despite being tired | Daytime drowsiness, fatigue, or irritability |
| Using sleeping pills or alcohol to fall asleep | Difficulty concentrating |
| Awakening frequently during the night or lying awake in the middle of the night | Impaired ability to perform normal activities |
| Awakening too early in the morning and not feeling refreshed | |
“If you have ever suffered from insomnia, you know it can disturb your waking, as well as your sleeping, hours. It can cause you to feel sleepy or fatigued during the day, affect your mood, and result in trouble focusing on tasks.” Source: American Insomnia Association
Sleep is something you may take for granted – until you aren’t able to sleep well. Then, sleep becomes a mysterious and frustrating process which you feel unable to control. Insomnia is the inability to get high-quality sleep. Most people will experience insomnia at some point during their lives. It can last a day or two, a month, or even months on end.
Because different individuals need different amounts of sleep, insomnia is not defined by the number of hours you sleep or by how quickly you fall asleep, but by the quality of sleep achieved and how you feel after sleeping.
Though restless leg syndrome can happen to anyone, there are certain factors that put some people at increased risk.People
Different medications have different effects on different people, but the side effect of restless leg syndrome can be very problematic. These medications include everything from anti-seizure medications to cold and flu pills. All of these important medications can cause the side effect of restless leg syndrome, but they usually stop when the dosage ceases.
Generally, the cause of RLS is unknown, but several factors are known to be associated with it:
Stretch your legs. Try stretching your calves, hamstrings, and gluteal (butt) muscles before bed.
Wear socks to bed. Some experts have found that a lot of people who suffer from restless legs syndrome also seem to have cold feet. Although nobody has studied the connection, it might not hurt to bundle up your tootsies for the night.
Change your temperature. Sometimes, a change from hot to cold, or cold to hot, can do the trick. Try putting a heating pad or hot pack on your legs for a short while. If that doesn’t work, drape a cool towel over your legs, or dip your feet in cool water.Make sure you’re eating well. There are some indications that a deficiency in iron, folate, or magnesium may contribute to restless legs syndrome. By eating a wide variety of nutrient-rich foods, you should get the vitamins and minerals you need. However, your doctor may recommend supplements of these specific nutrients.Make a bedtime habit. Get into a regular routine that will help your mind and body settle down and prepare for bed. Stick to a schedule. Getting to bed at about the same time each night and allowing for a full night’s sleep may help avoid the fatigue that could be a contributing factor to restless legs syndrome.Soothe your stress. Stress may not be the cause of restless legs syndrome, but it can exacerbate it. Try to eliminate some of the stress in your life. Regular exercise and some form of relaxation technique, whether yoga, meditation, visualization, or even an engaging hobby may help you “de-stress.”Exercise your legs. Moderate exercise often helps, although excessive exercise can aggravate restless leg symptoms. A daily walk at a moderate pace is an excellent exercise, especially for folks who haven’t been very physically active in a while.
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