Insomnia is more common in women, and becomes more common as age increases. Affects the daily activity to cause tiredness, difficulty concentrating and reduced performance, both physical and intellectual.
Usually accompanied by other symptoms such as:

* Nervousness, tension, anxiety. Personal concerns, family and social relations at bedtime.
* Previous history of depression, obsessive or compulsive traits, or other type relevant psychopathological symptoms.
* Symptoms of restless legs or other automatic movements.
* Changes in normal sleeping hours and up.
* Snoring or other symptoms of sleep apnea.
* Symptoms or history of abusing alcohol or other intoxicants.
* Current use of drugs (diuretics, antihypertensives, …).
* Other diseases.
* Environmental conditions: noise, excessive heat or cold, …
* Dietary habits (consumption of coffee, alcohol, …), especially at dinner.
* Making excessive exercise during the day.
* Labor intensive or stressful activity …

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Treatment for insomnia can start a house with a few simple changes in your lifestyle. Avoid excessive caffeine consumption, especially a couple of hours before you’re ready to go to bed. In addition, you should avoid having too many naps during the day. This will throw off your sleep schedule in the evening.

The best way to begin treatment for insomnia is to keep a sleep diary. This allows you to see what kind of sleep patterns that are experiencing. Once you have established your sleep problems, you can choose the treatment for insomnia.

The best way to establish a healthy sleep pattern to get rid of your insomnia is to first establish a regular sleeping time and stick to it. Then make sure you sleep is comfortable, quiet, and has a moderate temperature. Too cold and too hot tends to arouse some people. There should be proper lighting to sleep. It is not too clear and open enough that sunlight will show through in the morning. During the day, you can practice an exercise routine to get your body ready for sleep, although it should not be done late at night near your bedtime.

If you find that none of this helps, you also want to consider relaxation techniques before bed we cry….

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1. Allow at least an hour before bedtime to unwind.

This period should not be overloaded with activities (physical or intellectual) is too intense to allow a transition to the level of stimulation of the day. This precaution also allows the state of sleepiness to be felt, sleep is a gradual process. Avoid therefore studying, problem solving, discussions too emotional.

2. Go to bed if and only if you are drowsy.

It is important to distinguish fatigue (subjective feeling of exhaustion does not necessarily sleepy) of somnolence (sleepiness, characterized by itchy eyes, yawning, his eyelids heavy). Increased sleepiness promotes sleep quickly, avoiding spending too much time in bed awake or awake before falling asleep (this opens doors to worry, to planning the next day, etc..). If you are going through a period of insomnia, more delay your bedtime.

3. If you can not fall asleep within 30 minutes, leave your bed.

Leave your bedroom and indulge in a relaxing activity (eg, reading a magazine, listening to soft music), promoting the return of drowsiness. Avoid the study, video games, cleaning … or the trap of sleeping on the couch. Return to bed when sleepy state will be felt again. If you are concerned about worries, put them in writing. Stay in bed when you’re awake or awake and try to sleep contributes only increase your frustration and creates performance anxiety.

4. Have a sunrise fairly regular basis.

Ideally, adopt a schedule that is as consistent as possible, week and weekends. As possible, do not adjust your time to lift in the number of hours sleep in the long run, this has the effect of disrupt your biological clock. Problems of circadian rhythms (sleep-wake timing) are often present among university students, due to the irregularity of their sleep patterns of (study night, party, etc..). Too get the weekend may cause a type of insomnia well known: the Sunday night insomnia. It can help you plan activities enjoyable and motivating the morning to help you out of bed.

5. Book your bed and your bedroom only for sleeping.

Compliance with this advice helps build a strong association between the bed, your bedroom and sleep. Ideally, your research department should be located outside your room. Otherwise, try to develop a good working area separate from your bed (especially, do not study, read, watch television in your bed) whether day or night.

6. Adjust the number of hours spent in bed as much as possible, the number of hours slept.

Insomniacs have the natural reflex to spend an excessive amount of time in bed, often in order to succeed in falling asleep to the desired time and achieve adequate sleep duration. This practice, however, entails a fragmentation of sleep (interruptions), a less restorative sleep and increases the risk of insomnia the night. In addition, spending too much time in bed did not lead to feel more rested and refreshed, but often even more amorphous. The sleep should be restricted to a limited slot in order to promote good continuity (if you consider sleeping seven hours per night, trying not to spend more than seven hours in bed). You can calculate your efficiency report sleep with the little formula sleep time / time in bed X 100. The average sleep efficiency of good sleepers is around 85%.

7. Do not nap during the day.

Although naps can be beneficial to recover, it helps reduce drowsiness at bedtime and the amount of sleep the following night. Naps taken late in the day (after 15 h) affect more sleep, because they consist of deeper sleep. If necessary, try to limit your naps to a maximum of one hour.

8. Adopt a healthy lifestyle.

Several factors can affect sleep quality, including the taking of stimulants the central nervous system. To adopt a healthy lifestyle , caffeine and its derivatives (eg, chocolate, coke) should be avoided four to six hours before bedtime, as nicotine.
Warning! Contrary to popular belief, alcohol is one of the substances most likely to interfere with sleep, although it may help you fall asleep quickly. However, later in the night, the phasing out of alcohol causes frequent awakenings and lighter sleep.
Do not overload your stomach before bedtime, although it is best not to bed hungry. Encourage foods such as dairy products and cereals (avoid fatty foods). Also limit the amount of fluid taken in the evening. Finally, regular physical exercise helps to deepen sleep, although it may delay sleep if it is done too late in the evening. The ideal time for physical activity to obtain a beneficial effect on sleep is the end of the afternoon.

9. Ensure a minimum of comfort.

Like a proper learning environment promotes concentration, some care must be taken in the bedroom so that it is conducive to sleep. The room temperature should be tempered. Minimize noise and light. It may be useful to use music or a fan to mask the background noise.

10. Limit the use of sleeping pills.

Sleeping pills are effective in the short term, but gradually lose their effectiveness in the case of continuous use. If needed, use occasionally can better maintain their effectiveness. Sleeping pills can be useful in the case of a severe and acute insomnia, in a context of illness or emotional problem. Most drugs prescribed to induce sleep should be used with caution because they may also cause drowsiness during the day (residual effect), change the sleep cycles and lead to phenomena of tolerance and dependence. Products available without a prescription, although they are subject to widely publicized, have little impact on sleep, except for a placebo effect, attributable to confidence in the substance taken.

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Many people suffer from insomnia or sleep disorders. Some can not sleep, others wake up at night and can no longer find sleep, others wake up very early in the morning.
Insomnia is not a disease. It is a way that takes the body to say that something is wrong. The causes of insomnia are many: stress, too much caffeine, depression, change of work schedule and pain associated with certain health problems, such as arthritis.

Insomnia is a problem serious?

30% to 40% of adults suffer from some type of insomnia in one year. Insomnia increases with age and is more common in women. Insomnia can become a serious problem. It can reduce your energy at work and cause anxiety or tension. People with insomnia often feel tired, depressed and irritable, and sometimes have difficulty concentrating. Insomnia cause drowsiness that can lead to automobile accidents and other risks and health problems.

How much sleep do I need?

Most adults need about eight hours of sleep each night. You know you’ve slept enough if you do not want to sleep during the day. For some people, six hours is enough. Others need ten hours of sleep.

Sleep patterns vary with age. For example, some seniors are taking a nap during the day and sleep less night long. In general, your sleep needs in adulthood will remain substantially the same.

How does my doctor can find the cause of my insomnia?

Your doctor may ask you and your spouse (if possible), some questions to identify the cause of your insomnia. You will be asked about your lifestyle (hours of sunset and sunrise, for example), the medications you take, the amount of caffeine, alcoholic

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