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Coping with insomnia
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Insomnia is a type of sleeping disorder that many people suffer from. It is the inability to get sleep, stay asleep, or get good quality sleep. Some people, like me, suffer from this disorder without even knowing it. Waking up many times during the night or only being able to sleep a couple of hours a night is classified as insomnia. There are ways to help with this. Including keeping your room dark or listening to calming soft music as you fall asleep. In the book Psychology: An Exploration, there is a list of rules for sleep. Not taking naps during the day, setting alarms at the same time every day, and only using the bed for sleeping. That means no doing homework, watching TV, eating, or playing on your cell phone while in bed (Ciccarelli, …show more content…
I figured I was just bad at sleeping, but I learned in class that I have insomnia. I can’t sleep throughout the night, and it takes me hours to even fall asleep in the first place. So to help cure my insomnia, I tried all of these things. I conducted a mini experiment that lasted four days. I made sure that I was using my bed for sleep only. During the week I left my apartment to go do my homework in the library instead of sitting on my bed and doing it. I also moved my TV to the living room, so I wouldn’t have the option to lay in bed and watch it. When it was time for bed, I put my cell phone on my night stand right after I set my alarms. I set my alarm for the same time every morning, and I tried my best to get to bed at the same time every night. I started this experiment Wednesday morning when I got up at 7 a.m. Of course I felt tired and very groggy, wanting to just crawl back in bed for the rest of the day, but that night I made sure to follow all of the rules in my bed, and I proceeded to go to bed at 11:30 p.m. During the night I woke up the same amount of times as usual, 3-4, and then I went right back to sleep. The next morning I still felt the same as before. Knowing I wasn’t able to take any naps during the day made this a lot more challenging to complete and follow through with. The next night I kept the same routine and managed to sleep almost all throughout the night except for one time when I woke up. I kept doing this for the next two days and, finally, on those last two days I slept all throughout the night. I noticed that later on in the week I found it easier to fall asleep, instead of my usual lying in bed for an hour before I actually get to sleep. The last night of the experiment was Saturday night. I had to bartend at the pub here on campus until 2 a.m. so I didn’t get to go to bed at the same time, but when I got back from work I was so exhausted that I had no problem, at all, falling asleep. As
Each year at least 40 million Americans suffer from long term, persistent sleep disorders, and an additional 20 million experience occasional sleeping problems. About 60 million Americans a year have insomnia and it tends to increase with age and affects about 40 percent of women and 30 percent of men. It is estimated that 18 million Americas are suffering from sleep apnea, 12 million have RLS, and 250,000 are affected by narcolepsy. Adults typically need between 6 and 10 hours of sleep per 24 hour period, and most people need approximately 8 hours of sleep per day. Infants generally need about 16 hours per day; whereas, teenagers require 9 hours on average. In the first 3 months of...
the surface structure of these poems appears simplistic, but subtle changes in tone or gesture move the reader from the mundane to the sublime. In an attempt to sleep, the speaker in "Insomnia" moves from counting sheep to envisioning Noah's arc to picturing "all the fish in creation/ leaping a fence in a field of water,/ one colorful species after another." Collins will tackle any topic: his subject matter varies from snow days to Aristotle to forgetfulness. Collins relies heavily on imagery, which becomes the cornerstone of the entire volume, and his range of diction brings such a polish to these poems
Having no sleep can lead to unhealthy lives, relationships, one’s ability to function and interact with the world, and an unbalanced state of body, mind, and spirit. Sleep is crucial to an individual because it is a time where the body rests and restores energy and develops important information and without sleep, the body will slowly disintegrate. Poor sleep quality often is associated with Insomnia, but the two are two different items. Poor sleep quality is where an individual does not get at least 4 hours of sleep, but is still able to sleep and does not have a normal sleeping cycle. Insomnia is classified as a sleeping disorder, where one persistently lacks the ability to sleep or maintain sleep. This paper goes into a deep discussion of what Insomnia is and the two different types, the causes of Insomnia and how it affects a person’s lifestyle, a comparison between Men and Women who have Insomnia, and possible treatments to aid this disorder.
Countless individuals deal with insomnia for a large amount of their lives, and some choose differing treatments, while some do not use any treatments at all. While never uncommon, the amount of causes leading to insomnia come in boundlessly; finding new studies and stories every day. Many victims of the disorder may suffer from one of three types of insomnia: transient, short term, and chronic. Exams or fights may trigger transient insomnia and can continue for a handful of days; short-term insomnia proceeds for less than three weeks and chronic insomnia may continue for a month or longer (Epstein). Chronic insomnia may result in long-term problems and may affect performance.
Sleep disorders are a very serious problem for a lot of people. It affects a lot of people 's lives, requiring them to have to live a very different life than the average person. The five most commonly known sleep disorders are insomnia, sleep apnea, sleepwalking, and narcolepsy. Sleep insomnia is when you have trouble falling asleep or staying asleep even when you have a chance to do so. Sleep apnea is when you have trouble breathing when you’re asleep. Sleepwalking is when you’re in a deep sleep and you start to walk around or perform some kind of complex behavior. People that are affected by these disorders have a very hard time either getting to sleep or staying asleep. I will be explaining what all of these disorders are and how they affect
To begin, one type of insomnia is called transient insomnia. This is a type of insomnia that can last anywhere from a couple days to a week transient insomnia doesn’t usually last longer than a week. Transient insomnia can be caused by very traumatic major life events or can also be caused by a more miniscule life events. For example a major life event to cause those type of insomnia is a chronic illness. Smaller life events that can cause insomnia may include immense stress about
Insomnia can be defined as a purpose or apparent complexity in falling and staying asleep. Dissimilarities in variables used for measurement sleep-onset time, time asleep, and time awake by some, sleepiness, irritability, or other impairment of daytime function by others, make difficult comparisons between studies. The insomnia treatments for which there is confirmation of efficacy include sleep restriction, in which the patient is instructed to remain in bed only as long as he is actually sleeping, stimulus control no activities in the bedroom except sleep and sex, and a variety of relaxation methods, particularly in the circumstance of multimodal sleep clinics (Rowe, 1995).
Sleep deprivation is often associated with the development of medical conditions, especially cardiovascular disease (CVD). As disturbance in sleep could cause deprivation and shorten one’s sleep duration, it is often taken into account when carrying out related studies. Short-term sleep deprivation not only raises blood pressure and produces stress hormones, but also leads to irregular heartbeats [1]. These major risk factors are precursors to coronary disease. In this essay, I will summarize the findings of five studies in relation to sleep deprivation and the increased risk of CVD.
Another reason that causes the negative relationship between sleep deprivation and academic performance is the impact of high-stress level that is caused by sleep deprivation. As mentioned earlier, sleep deprivation could decrease a student’s critical thinking and problem-solving skills. However, it can also make the students feel more stressful. According to the survey conducted in Ball State campus, there are 15 students that often do their homework before they go to bed. 10 students play video games, computer games, and mobile games before they go to sleep. 8 students use their electronic devices to do social activities. 5 students watch movies and television series and 2 students read books before they go to bed. This information proves
“Transient insomnia can be caused by temporary situations like arguments, medical illness and jet lag. On the other hand chronic insomnia has many causes. Sleep apnea, over use of caffeine, anxiety disorders, stress and several other factors. The symptoms of insomnia can be noticed right in the morning. When you wake up and are not feeling refreshed from a nights sleep. A person may have difficulty sleeping, toss and turn for hours or fall asleep easily but are awakened very early in the morning. To diagnose a person with insomnia, a patient may keep a record for two weeks of their sleeping patterns, food intake, exercise, etc., and then a physician can base their diagnosis by the reported signs and symptoms. If an insomnia patient does not respond to treatments then they may have a sleeping disorder that requires a specialist” (“Insomnia Encyclopedia“).
Almost everyone seem to suffer from not being able to get enough sleep at some time in their life. If you are always tired then that means that you’re not getting enough sleep. As we all know, inadequate sleep which is referred to as insomnia. Insomnia is basically one of the many sleeping disorders that some people may have and is one of the most common sleep disorder. There are many different effects of insomnia which includes some may become less productive, less ambitious, have a poor performance at school, work, or their everyday life tasks. Insomnia is not an illness but it is a symptom which can typically last no more than maybe a few days or it could be long term for some people. Who gets insomnia? According to Bayer (2001) “Approximately 36 out of every 100 Americans have reported experiencing this symptom [insomnia]. However, only 5 out of every 100 Americans consider the problem severe enough to seek medical help” (p. 22).
Insomnia Almost everyone experiences insomnia now and then. When one believes he must be in bed by a certain time every night or that he needs a certain number of hours of sleep, it may be the very thing that is preventing him from going to sleep (Munson 21). It is unfortunately true that many people still suffer from poor sleep but do not know that there are numerous programs that can help them. Insomnia, which is due to various causes and includes a vaiety of symptoms, can be reduced or eliminated in a number of ways. Stress is one of the main causes in determining insomnia. It is a fact of every day life and can be defined as any event which causes a significant emotional response. Happy occasions such as getting married, promoted, or going on a vacation can cause stress reaction, not only because because participation in the event is occurring but also in the preparation. More obvious events that occur throughout one's life are the loss of a job, a loved one, or the need for surgery. In such major life changes, the sources of the emotional response is much more easily identified (Shapiro MacFarlane Hussain 49). There are two types of stress: bad stress or negative stress which destroys your ability to operate at capacity, mentally and physically and good stress which improves your performance (Shapiro 49-50). There are different ways to reduce stress. One should try to find a job he really enjoys. It is not the stress of work that wears one out but the stress of frustration and failure. Two big causes of stress on the job are not knowing what is expected and not having adequate facts or tools. Escaping for a while is another method to help eliminate stress. One can visit a friend, go to a movie, or shop. When he returns, he can attempt to cope with the problem. However, it does not help to keep escaping, the individual should try to cope with problems as promptly as they arise (Hauri 111). Even though it is often difficult to make changes in lifestyle, the effort is worth it. Exchanging stress for a sense of control can lift a heavy weight from one's shoulders. The more control one has over his life during the day, the more likely it is that his night time sleep will become satisfying again (Hauri 113).
The four stages of sleep are REM (rapid eye movement sleep), NREM1 (non-rem), NREM2, and NREM3. During the REM stage “your heart rate rises, your breathing becomes rapid and irregular, and every half-minute or so your eyes dart around in momentary burst of activity behind closed lids” (Myers, 2014, p. 96).
Maynard, W., & Brogmus, G. (2006). Safer shift work through more effective scheduling. Occupational health and safety, 16.
Sleep is a very important factor in the human function. Our body and brain is able to reset itself and rejuvenate while we sleep. When we do not get the required amount of sleep, we start to feel lethargic and foggy minded, because our mind and body wasn’t able to replenish itself. Sleep is imperative that an insignificant rest deficiency or lack of sleep can affect our ability to remember things; decisions and can affect our temperament. Chronic sleep deficiency can get the body to feel agitated and it could lead to serious health problems such as, heart problems, stress, acne, and obesity.