Overcoming Stress-Induced Insomnia

November 12, 2005

Part One: Insomnia and Stress

"I've got to get some sleep." It's likely that we've all felt this way when under major stress. Sleep disturbances are one of the most common symptoms of stress and can be difficult to control. The most common of these disturbances is stress-induced insomnia.

Insomnia is the perception of inadequate or poor-quality sleep. It can be due to problems falling asleep, early wakening, waking frequently during the night, unrefreshing sleep, or a combination of these. Contrary to some popular beliefs, insomnia cannot be defined by the total amount of sleep one gets or how long it takes a person to fall asleep. Individuals can vary in their need for sleep and in the time required to fall asleep - what constitutes a refreshing night's sleep for one might be called insomnia for another.

About Sleep Disorders<http://sleepdisorders.about.com/mbody.htm> Guide Florence Cardinal notes, "Insomnia is a very common disorder.

Nearly everyone suffers from it at least occasionally. Lots of things can cause a sleepless night like, for example, stress. I receive letter after letter saying: 'Please help me. I can't sleep!' And, somewhere in the letter, I frequently find a reference to worry, stress, anxiety - whatever you want to call it."

Insomnia can be particularly devastating because it often leads to a "vicious cycle" of daytime behaviors that worsen the condition. Persons without adequate sleep experience tiredness, lack of energy, and concentration problems, which they may attempt to combat by excessive caffeine intake or nicotine use. Insomniacs may be "too tired" to exercise and take afternoon naps, both of which reduce the ability to fall asleep the following night.

Transient insomnia lasts from one night to a few weeks. Having episodes of transient insomnia that come and go is known as intermittent insomnia. Chronic, or long-term, insomnia lasts a month or more and occurs most nights. While insomnia is more likely to occur in females, persons over 60 years of age, and persons who have a history of depression<http://stress.about.com/library/weekly/aa042301a.htm>, anyone can be affected. Transient and intermittent insomnia are particularly related to lifestyle factors such as increased or unmanageable stress, noise, and environmental changes. Short-term insomnia may also occur as a side effect of certain medications. Chronic insomnia is more serious and may be caused by or related to a variety of mental and physical problems including depression, substance abuse, heart or kidney disease, arthritis, chronic pain, and many others.

While sedative medications may be prescribed by a doctor for severe cases of insomnia, their use is controversial in management of long-term insomnia. Over-the-counter insomnia remedies are usually not recommended by physicians. The most accepted treatments for insomnia are behavioral in nature - for example, identifying and reducing behaviors that worsen the insomnia or learning relaxation techniques. In persons suffering from chronic insomnia, a thorough medical examination should be carried out to diagnose any underlying problems that may be causing the insomnia.

If you experience short-term, stress-related insomnia, there are some measures you can take to help improve the quality of your sleep.

Part 2: Tips for a Good Night's Sleep

1. Make your bedroom an inviting place to be. Clear the clutter and invest in some quality sheets or comforter in a soothing color. Create a welcoming environment with flowers, photos, pictures, candles - whatever makes you feel content and relaxed. Open a window during the day, if possible, to expose the room to fresh air.

2. Use the bed for sleeping and sex - only. Therapists often use "reconditioning" as part of a treatment plan for insomnia. With this method, people are "reconditioned" to associate the bed with sleep. Avoid use of the bed for watching TV, eating, working, or any other activities.

3. If you do wish to use the bed for a bit of nighttime reading, read only pleasure books in bed.

Ban work-related or self-instructional reading.

4. Establish a regular sleep-wake cycle. Your body will learn to set its internal clock to your schedule and will eventually respond to internal cues to become sleepy at a given time and to awaken at a given time. A good way to begin this is by getting up at the same time every morning - yes, even on weekends.

5. Don't nap. No matter how tempting it may be, that afternoon nap can wreck your body's internal sleep-wake clock and make falling asleep that night even harder. "Extra" sleep on weekends can also throw off your sleep schedule and worsen midweek insomnia.

6. Don't consume caffeinated beverages in the evening. Remember that eating chocolates and drinking cocoa also are sources of caffeine. Ideally, no caffeine after 4 or 5 p.m. is a good rule to follow.

7. Don't drink alcohol 2-3 hours before going to bed. Excessive amounts of alcohol at any time can also disrupt sleep patterns and lead to unrefreshing sleep. Many experts advise those suffering from chronic sleep disorders to abstain from alcohol entirely.

8. Fit in some exercise during the day. Exercise not only improves mood, but also heightens our ability to fall asleep and sleep well. But don't exercise strenuously right before bedtime.

9. Eat light meals in the evening. Eating heavily in the evening or just prior to bed can also disrupt your sleep cycle.

10. Don't smoke in the evening. Nicotine can also keep you from falling asleep and cause insomnia.

11. Be sure you have the right bed and mattress for your needs. The wrong mattress can sometimes lead to sleep disturbances and musculoskeletal problems. If you've been using an "antique" mattress, an upgrade might be the solution to your sleep problems.

"A clean house is a sign of a misspent life"

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