Insomnia is defined as difficulty initiating or maintaining sleep ,
or both , despite adequate opportunity and time to sleep ,
leading to impaired daytime functioning . Insomnia may be
due to poor quality or quantity of sleep .
Insomnia affects people of all ages
including children , although it is more
common in adults and its frequency
increases with age . In general , women are
affected more frequently than men .
occurs when symptoms lasts from a few days to some weeks.
also called short-term insomnia.
Symptoms persist for several
this type lasts for at least
months, and sometimes years
side effects or symptoms of
some other problem.
GENERAL INSOMNIA STATISTICS
People today sleep 20% less than
they did 100 years ago.
More than 30% of the population
suffers from insomnia.
One in three people suffer from
some form of insomnia during their
More than half of Americans lose
sleep due to stress and/or anxiety
Between 40% and 60% of people
over the age of 60 suffer from
Women are up to twice as likely
to suffer from insomnia than men.
Approximately 35% of insomniacs
have a family history of
90% of people who suffer from
depression also experience
Approximately 10 million people
in the U.S. use
prescription sleep aids.
People who suffer from sleep
deprivation are 27% more likely to
become overweight or obese. There
is also a link between weight gain
and sleep apnoea.
A National Sleep Foundation Poll
shows that 60% of people have
driven while feeling sleepy (and
37% admit to having fallen asleep
at the wheel) in the past year.
A recent Consumer Reports survey
showed the top reason couples gave
for avoiding sex was "too tired or
returning to sleep
frequently during Waking up too early
in the morning
Incresed risk of
Have low quality of life
you think you may have insomnia, ask yourself
the following questions:
•Do you wake up during the night and find that
you cannot fall back asleep?
•Do you lie in bed, tossing and turning for hours
•Do you dread going to bed because you feel like
you never get a good night’s sleep?
•Do you wake up feeling unrepressed after
•Does the problem occur even though you have the
opportunity and the time to get a good night’s
Check all of
regular part of
Use the evening
dark, and cool
WAY TO OVERCOME INSOMNIA
Relaxation techniques, such as yoga,
meditation, and guided imagery may be
especially helpful in preparing the body to
sleep. Exercise, done early in the day, can
also be helpful in reducing stress and
promoting deeper sleep.
Behavioral therapies alone may not be enough.
Treating insomnia with medication is the most
common treatment for these sleep problems,
particularly once a combination of behavioral
approaches has been tried. Sleep medications
for the treatment of insomnia are called
Practicing good sleep hygiene may improve the
quality of your sleep.
Use the bed and bedroom for sleep and sex
Establish a regular bedtime routine and a
regular sleep-wake schedule
Do not eat or drink too much close to bedtime
Create a sleep-promoting environment that is
dark, cool and comfortable
Avoid disturbing noises – consider a bedside
fan or white-noise machine to block out
Consume less or no caffeine, particularly
late in the day
Avoid alcohol and nicotine, especially
close to bedtime
Exercise, but not within three hours
Avoid naps, particularly in the late
afternoon or evening
Keep a sleep diary to identify your sleep
habits and patterns that you can share
with your doctor