Insomnia and It's Relationship to Sleep Apnea

Insomnia is the inability to maintain or initiate sleep and can be attributed to not enough sleep or sleep that is of poor quality with constant interruptions - for instance someone who snores or has sleep apnea. Up to 50% of the population suffers from insomnia at some time or another, however about 10% are plagued with this malady most of the time making it a chronic problem for them.

Insomnia can affect people of all ages but generally it is usually adults and it tends to increase as people age with women more affected than men. Some people experience insomnia for medical reasons or because of stress so that it might be short-lived while others experience it often. Those who have insomnia for more than three weeks are considered chronic cases.

Situations that can bring on insomnia include working alternate shifts like a night shift when they have always worked during the day before. Others might be affected when they are exposed to hot or cold temperatures making their physical discomfort affect their sleep. Other triggers for insomnia could be jet lag or sleeping in an unfamiliar environment. Stress plays a big role if you are going through a divorce or have any life changing events.

Medical conditions, medications, hunger or eating a large meal or taking caffeine prior to bedtime can cause insomnia along with alcohol. Urinary problems that cause frequent urination or other physiological conditions can contribute to insomnia. Restless leg syndrome is another cause as it is difficult to lie still and maintain sleep.

Those who suffer sleep apnea or frequent snoring that causes interruptions throughout the night can cause insomnia because it might constantly wake you up and then prove difficult to return to sleep. It is important to understand the reasons for your insomnia so that you can consult a physician and determine the best solution to handle the problem.

All Natural & Holistic Sleeping Aides for Insomnia

If you suffer from difficulty in sleeping – whether from insomnia or snoring or just restless sleep – you might try some natural sleep aids that have been known to remedy or at least alleviate sleeplessness.

Some of the common types of natural sleep aids include:

1. Relaxation techniques are known to work effectively but you need approximately twenty minutes before going to bed to allow them to work. Some of the most well known are yoga which is a centuries old technique that involves meditation, deep breathing and stretching and a relaxation response that is based on the principles of transcendental meditation that uses mind and body techniques to relax you. Another is progressive muscle relaxation.

2. Melatonin is often used for jet lag or for those who work night shifts and it is also taken approximately thirty minutes before bed. It is a hormone that is already found in the body naturally in the pineal gland of the brain. It produces serotonin that changes into melatonin when exposure to light decreases.

3. Valerian has long been an herb used throughout the world as a remedy for insomnia and should be taken approximately one hour before going to bed. It has some known side effects such as headache, indigestion or dizziness but it does not cause grogginess in the morning, but is should be taken with caution.

4. Kava is an herb that is commonly used for insomnia that is related to stress, however, the Food and Drug Administration has issued warnings of adverse effects to the liver with continued use so it should be taken with caution.

5. Diet has a large effect on sleep so it is important to avoid certain foods before bedtime like caffeine that includes coffee, tea or soft drinks and sweets like chocolate. If you need to eat before bed you should eat magnesium rich foods as they are a natural sedative and include green vegetables, almonds, cashews and seeds.