Do I have insomnia? I can't sleep!?
Question:
Answers:
Insomnia is defined by a recurring (chronic) problem. Because the problem you described is a recent onset, then try and think of the things that may have been stressig you out lately. (Have you been throught a breakup or alot of pressure at work?)
If you cant think of what it is that would be stressing you out, then I would try the following things
1) Dont put your clock next to your bed (especially if its digital) When you look at the clock you get more stressed out about how late it is and how your still not asleep.
2) Dont drink any cafine before you go to bed. Infact, try and avoid cafinated beverages or foods for atleast three hours before you go to sleep.
3) Dont stay up late on Weekends because your biological clock will get thrown off. When you stay up until 2 in the morning and then wakeup and 3 in the afternoon your body will think that you have to be up for 12 hours before you go to sleep so you may be up until 2 in the morning the next night too.
4) Dont use your room for anything other than sleeping. If you watch T.V. or read alot in your room then your body will misinterpret your being there and not send the signals to the brain that it is time to sleep
5) Drink a glass of milk or eat some turkey before you go to sleep. Turkey and milk contain triptophan, a chemical that signals the brain that you are tired.
Other Answers:
it isnt insomnia - you are just having a bad few days
dont think about it - the more you worry the less you sleep - dont eat before going to bed - and turn off the tv in your room!!
take care
talk to ur doctor. he should have the answers 8-)
No not insomnia. Your probably not eating right, excercizing and your staying up too late. Go to a park and run all day and play football and see how fast you fall asleep that day!
sometimes when someone cant sleep it means they have a guilty consciences... have you done anything bad on your parents or anyone else that you need to confess??
Insomnia is so much worse.
A lot of mothers have insomnia, usually from worrying about children like you.
This worked for me: www.viabenefits.com
contact me after wards
Its the heat, alot of people get affected by it. Ive ended up going to sleep everyday at 5am for the past 2 weeks. I cant get to sleep anytime sooner.
It's possible you have insomnia!
Insomnia is a sleep disorder in which a person experiences poor sleep or has trouble sleeping. Insomnia can involve:
Difficulty falling asleep
Difficulty staying asleep (that is, waking up many times during the night), without necessarily having had any difficulty falling asleep
Waking up too early in the morning
Not feeling refreshed after a night's sleep
In any of these cases the person feels tired the next day, or feels as if he or she did not have enough sleep.
Poor sleep for any length of time can lead to mood disturbances, lack of motivation, decreased attention span, trouble with concentration, low levels of energy, and increased fatigue.
About one-third of the average person's life is spent sleeping. Healthy sleep is vital to the human body and important for the optimal functioning of the brain and other organs.
There are three types of insomnia:
Transient, or mild, insomnia - sleep difficulties that last for a few days; there is little or no evidence of impairment of functioning during the day
Short-term, or moderate, insomnia - sleep difficulties that last for less than a month, that mildly affect functioning during the day, together with feelings of irritability and fatigue
Chronic, or severe, insomnia - sleep difficulties that last for more than a month, that severely impair functioning during the day, and cause strong feelings of restlessness, irritability, anxiety, and fatigue
Need To Know:
Q: What is the right amount of sleep I should get?
A: Since everyone has different sleep needs, there is no "correct" amount of sleep. On average, most people need between seven and nine hours of good quality sleep each night in order to feel alert the next day. But some function perfectly well with only four or five hours a night. The key to healthy sleeping seems to be a consistent pattern, rather than the number of hours one sleeps.
Is Insomnia Serious?
Insomnia can have physical and psychological effects. The consequences of insomnia include:
Impaired mental functioning. Insomnia can affect concentration and memory, and can affect one's ability to perform daily tasks.
Accidents. Insomnia endangers public safety by contributing to traffic and industrial accidents. Various studies have shown that fatigue plays a major role in automobile and machinery accidents. As many as 100,000 automobile accidents, accounting for 1,500 deaths, are caused by sleepiness.
Stress and depression. Insomnia increases the activity of the hormones and pathways in the brain that cause stress, and changes in sleeping patterns have been shown to have significant affects on mood. Ongoing insomnia may be a sign of anxiety and depression.
Heart disease. One study reported that people with chronic insomnia had signs of heart and nervous system activity that might put them at risk for heart disease.
Headaches. Headaches that occur during the night or early in the morning may be related to a sleep disorder.
Economic effects. Insomnia costs the U.S. an estimated $100 billion each year in medical costs and decreased productivity.
Normal Sleep
Sleep is not a simple process. Many different parts of the brain control and influence sleep at different stages. There are two natural daily peak times for sleeping: at night and at mid-day, which in parts of the world is traditional "siesta" time.
Here is how the body initiates sleep:
As light fades, cells in the retina of the eye send a signal to a cluster of nerve cells located in the hypothalamus, in the center of the brain.
These cells in turn send a message to the pineal gland in the brain to produce the hormone melatonin, which causes a drop in body temperature and sleepiness.
At the same time, another cluster of nerve cells in the brain is believed to deactivate three major chemical messengers in the body, that keep us alert: histamine, norephinephrine, and serotonin.
There are two distinct phases of sleep:
Non-rapid eye movement (Non REM) sleep - The quiet or restful phase of sleep, also referred to as "slow wave sleep"; it is divided into four stages of progressively deepening sleep
Rapid eye movement (REM) sleep - The phase of sleep in which the brain is active and dreaming occurs; it is also known as "dream sleep"
When we first go to sleep, the "brain waves" (the electrical activity normally produced in the brain) slow from a frequency of 10 cycles per second that usually occurs while we're awake, to about 6 cycles per second as our alertness decreases and we fall asleep. Then after about an hour, there is a sudden increase in brain wave activity for a few minutes when the electrical activity in the brain speeds up, similar to normal waking. This is REM sleep. During this time if the person is woken up, he will say he was dreaming.
Then the electrical activity of the brain slows down again. This cycle may be repeated several times during one night's sleep. Total REM sleep for the night is about 20% of the total sleep time. So we spend about a fifth of our sleeping time dreaming.
The phases of sleep occur in a repeated cycle of Non REM followed by REM sleep, with each cycle lasting about 90 minutes. The sleep cycle is repeated four to six times a night. It is possible to identify which stage of sleep a person is in by measuring different activities of the brain and body.
Each phase of sleep is important. Research suggests that Non REM sleep may play a role in bolstering the immune system and may also be tied to the rhythms of the digestive system. Experts believe that REM sleep is necessary for long-term emotional well-being and may help bolster memory.
Need To Know:
If your insomnia lasts longer than a few weeks and is affecting your mood, relationships, and ability to function well, it is a good idea to see a doctor, therapist, or sleep specialist.
What Are Sleep Disorders?
An estimated 40 million Americans experience some type of sleep disorder, but 95 percent of them go undiagnosed and untreated, simply because they do not realize they have a problem or because they think that nothing can be done for them.
Common sleep disorders include:
Insomnia, an inability to sleep or to remain asleep throughout the night
Obstructive sleep apnea, in which a person's breathing passages become temporarily blocked during the night; this condition is often marked by excessive snoring
Chronic sleep apnea, a neurological condition in which the brain "forgets" to instruct the body to breathe
Restless leg syndrome, in which a person has occasional movement and/or uncomfortable sensations in his or her legs, feet, or toes just before they fall asleep
Hypersomnia, an increase in sleep by about one-fourth of a person's regular sleep patterns
Narcolepsy, in which a person gets sudden attacks throughout the day and night of drowsiness and sleep that cannot be controlled
Parasomnias, which are vivid dreams and physical activities that occur during sleep, such as sleepwalking (somnambulism) and episodes of screaming and flailing about (night terrors).
Nice To Know:
Chronic sleep deprivation - in which a person sleeps soundly, but just doesn't get enough sleep - is not classified as a sleep disorder, but it contributes greatly to our sleepy society. Experts say most of us need at least one more hour of sleep per night than we get.
Facts about insomnia:
Studies estimate that about one-third of the adult population in the world experiences some insomnia each year.
Experts estimate that only about 5 percent of people with insomnia seek medical help, and 69 percent never even mention the problem to their doctor.
More than 35 million Americans suffer from long-lasting insomnia, with 20 to 30 million others experiencing shorter-term sleeplessness.
Insomnia costs the U.S. approximately $100 billion each year in medical costs and decreased productivity.
In the U.S., as many as 100,000 automobile accidents and 1,500 deaths from these accidents are caused by sleepiness.
In one study, 40 percent of people with insomnia also had a psychiatric disorder.
At least 70 percent of people with depression also experience insomnia.
As many as 25 percent of people with anxiety disorders also experience insomnia.
Substance abuse - especially alcohol, cocaine, and sedatives - plays a role in an estimated 10 to 15 percent of cases of chronic insomnia.
Symptoms:
Primary insomnia is often characterized by both difficulty falling asleep and by repeated awakenings. People often feel fatigued the next day. People who suffer from this are generally preoccupied with getting enough sleep. The more they try to sleep, the greater the sense of frustration and distress and the more elusive sleep becomes.
Well, it's only been two days so see if it progresses over the next week or two. Try to control your sleep cycle. No napping until what your "normal" bedtime is. Tough it out even if you're sleepy during the day because of these past two days otherwise your sleep cycle wont be normal. If that doesn't help, go see your doctor and tell him/her about your lack of sleep.
http://www.bettersleep.org/
check this site
and don't fall asleep before you read it all;))
you probably need to spend an entire day just wearin yourself out then if you do you will probably sleep pretty good
Before you go to bed, take a hot shower or a hot bath. it should help you relax. Also, classical music softly in your room might help.
To get a great night's sleep do plenty of physical activity during the day. Do not eat a heavy meal or have soda's, chocolate or junk food in the evening...most have hidden caffeine which will keep you awake.
not not insomnia could be eating before bed the warm weather and at 12 your hormones are all over the place this cant help either
hey man take it slow.
okay habbits what are they?
I take iron ask your doctor if maybe you should too.
anyway are you deppressed i am so ask about that as well.
how can everyone say it's not insomnia? Insomnia can be a Transient one with as few as one night of bad sleep. Of Course it's insomnia! Don't know what's causing it... not a doctor, so can only suggest things like put yourself in a dark room, no distractions like TV... don't smoke or drink coke/coffee before bed, etc.
Stay away from all liquids (especially caffeine) after 9pm. Make sure that you are not exercising before you go to bed because this will keep you awake. I would also suggest getting a sound machine (Sharper Image, etc.) which will drown out any background noises and also soothe you to sleep. Be careful about taking any naps during the day and don't sleep in too late...this could keep you up too. Try reading something before bed since it has been proven to relax you, but the main thing is to just start unwinding around 9pm and that should help you get back to a normal sleeping pattern. I hope that this helps!
could be puberty ... are you still developing at the mo.... are you involved with a girl or lad
Umm I think you should give it a little longer to see if you have a problem. Insomnia is usually diagnosed after about 2 weeks, so if you can't sleep for that long then you may have a problem. Also you are 12, so your body is going through a lot of changes which could be the cause of your not sleeping. Don't fret yet, give it a little time!
I imagine if you live in England you broke up from school last week.
My daughters sleep pattern is all over the place as well and she is 12. She isn't using up the same amount of energy physically or mentally with being at home.
Here are a few suggestions:
Try going for a walk during the day.
Go to bed and read and just try to relax, try not to worry about the sleep to much.
Sometimes having a hot milky drink before going to bed helps.
Get up at your normal time even if you have not had a lot of sleep and go to bed at your normal time.
(This will sound daft) Lie with your eyes shut and listen for any noise, the first time listen for 1 thing e.g the cars outside. Then try and hear 2 different things, and then 3 and see how far you can get. Just concentrating on noises you can hear around you can help relax you.
I think the heat wave will have an effect on your sleep I have not slept well since this heat wave started. I know of a lot of people who are not sleeping well due to it.
i had the same trouble i tried reading and watching tv but if you do some breathing exercises and a little exersize or maybe calling me on 07717002009 or emailing me on baronvongiro@yahoo.co.uk im sure i can help you be sure to call me i,ll be waiting
you have altered your body clock, your sleeping back to front, so to speak, i do it! ha ha, go to bed at the same time each night for a few weeks say 11pm and set ur alarm to wake up at the same time each morning if you can manage it ,worked for me x x x
Hello Patchn
To put your mind at rest NO U ARE DEFINATELY NOT SUFFERING FROM INSOMNIA.
At your age your mind is full of everything and if u are from the U.K u will be on holiday at present. Alot of adolent sleeo patterns change slightly at your age. The first thing i would say to u is *STOP WORRYING* as this may just make things worse and its only been a few days.
You state that u have no real stresses but i wonder if your parents have begun to comment on this. If so psycologically this could be playing on ur mind.
If it bothers u to this extent try doing something different before bed. Listen to music (not the headbanging and not necessarily classical ~ unless u like it ). Try watching T.V. but nothing too heavy. Whatever u fancy doing thats fine (within reason of course!).
When u are awake try doing something that takes alot of your energy eg. sports etc, tire urself out during the day and do something u like to do and find relaxing at the end of the day.
But above all DONT WORRY for the more u worry about a couple of nights altered sleep patterns the longer it may last.
If u really are so worried u could try breathing excercises these are simple but may take a litte while to get used to and u can do them anywhere *Even in bed!*.
Firstly get in a comfortable position then follow the steps listed in prder.
1/ Firstly take a deep breath inwards so u can feel it coming from your diaphram.
2/ Try to hold this breath for the count of 10 (or for as long as u can)
3/ Exhale the breath slowly still feeling it in your diapham.
Dont expect to get the above breathing exercises right first time or to beable to hold your breath to the count of ten. With practise u should beable to . If not just hold for as long as u can. Remember, to feel the breaths u take coming from ur diapham.
Make sure when doing these excercises u are comfortable and somewhere where u wont be distured.
You can also use the exercises anytime u feel u need to relax in any situation.
But u certainly have nothing to worry about patch u are NOT an insomniac far from it. Just a perfectly normal adolecant from what u have said.
Wishing u all the best........
could be your hormones changing try a hot chocolate a relaxing bath before bed and a book that should help
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