Insomnia

The average adult requires six to eight hours of sleep to function in an optimal capacity. However, as adults, we often face tremendous opposition when trying to acquire this seemingly fleeting idea of sleep: from our children refusing to go to bed, to a noisy neighbor having a party, to our own bodies betraying us. That’s right, I said it! Our bodies can commit treason against ourselves in the form of insomnia. Insomnia, or “Benedict Arnold”, is a sleep disorder characterized by the difficulty of falling asleep or remaining asleep.

Insomnia is clinically classified as either acute or chronic. Acute insomnia is a short-term condition that can last from one night to a few weeks. This generally occurs because of significant life stress (i.e. death of a loved one), illness, or jet lag. Chronic insomnia is diagnosed when a person suffers from the condition for at least three nights a week for a month or longer. This form of insomnia is caused by depression, anxiety, chronic stress, or pain/discomfort at night. Symptoms of insomnia can include sleepiness during the day, general tiredness, irritability, and/or a decline in concentration or memory.

Insomnia can often be treated without medication, but rather with behavioral modifications. One should only be in bed if you are about to go to sleep or if you are about to “tango” (married couples only). Bad habits such as reading books, watching T.V., or Facebooking while lying in bed can lead to poor sleep. The key is to develop a routine in respect to sleep. Try to go to bed and get up in the morning at the same time each day. Avoid prolonged use of phones or reading devices (i.e. Kindles) that give off light before bed. This can make it harder to fall asleep. Lastly, avoid eating heavy meals late in the day, however, a light snack like turkey and cheese may help you sleep.

Over-the-counter medications may be considered after one has incorporated the aforementioned changes into their lifestyle, yet continues to struggle with insomnia. There are various herbal and synthetic products to assist with sleep trouble. Herbal products include melatonin, valerian root, and L-tryptophan. Melatonin is naturally produced by the body and helps to regulate sleep cycles. Use 0.3 mg – 5 mg at bedtime to assist with difficulty of falling asleep. A dosage of 400 – 600 mg of valerian root extract taken one hour prior to bedtime for a couple weeks can remedy waking up in the middle of the night. Synthetic products containing diphenhydramine (Unisom or Benadryl) can be taken in dosages of 25 – 50 mg one-half hour before bedtime. However, these products often produce the “hangover effect” and lose potency over time, and therefore should be avoided as a long-term answer.

All in all, sleep is a necessity and we must proactively protect its value. This includes modifying behaviors, use of OTC remedies, prescriptions, spanking your kids, or telling your neighbor off. Ha! Just kidding, but seriously the lack of sleep can be detrimental to the quality of one’s life. Remember that when thou liest down, thou shall obtain sweet sleep (Proverbs 3:24). Be blessed and sweet dreams sleepyhead.