Escolar Documentos
Profissional Documentos
Cultura Documentos
It has been shown that happier people tend to live longer, have less physical problems, and are
more productive. Look for the humor in life when things don't make sense. Remember, you are
very special and deserve only the best treatment from yourself.
can help you clarify things and can give you a renewed perspective
28. Try the following yoga technique whenever you feel the need to relax. Inhale deeply
through your nose to the count of eight. Then, with lips puckered, exhale very slowly
through your mouth to the count of 16, or for as long as you can. Concentrate on the long
sighing sound and feel the tension dissolve. Repeat 10 times.
29. Inoculate yourself against a feared event. Example: before speaking in public, take
time to go over every part of the experience in your mind. Imagine what you'll wear,
what the audience will look like, how you will present your talk, what the questions will
be and how you will answer them, etc. Visualize the experience the way you would have
it be. You'll likely find that when the time comes to make the actual presentation, it will
be "old hat" and much of your anxiety will have fled.
30. When the stress of having to get a job done gets in the way of getting the job done,
diversion - a voluntary change in activity and/or environment - may be just what you
need.
31. Talk it out. Discussing your problems with a trusted friend can help clear your mind of
confusion so you can concentrate on problem solving.
32. One of the most obvious ways to avoid unnecessary stress is to select an environment
(work, home, leisure) which is in line with your personal needs and desires. If you hate
desk jobs, don't accept a job which requires that you sit at a desk all day. If you hate to
talk politics, don't associate with people who love to talk politics, etc.
33. Learn to live one day at a time.
34. Every day, do something you really enjoy.
35. Add an ounce of love to everything you do.
36. Take a hot bath or shower (or a cool one in summertime) to relieve tension.
37. Do something for somebody else.
38. Focus on understanding rather than on being understood; on loving rather than on
being loved.
39. Do something that will improve your appearance. Looking better can help you feel
better.
40. Schedule a realistic day. Avoid the tendency to schedule back-to-back appointments;
allow time between appointments for a breathing spell.
41. Become more flexible. Some things are worth not doing perfectly and some issues are
fine to compromise upon.
42. Eliminate destructive self-talk: "I'm too old to. . .," "I'm too fat to. . .," etc.
43. Use your weekend time for a change of pace. If your work week is slow and patterned,
make sure there is action and time for spontaneity built into your weekends. If your work
week is fast-paced and full of people and deadlines, seek peace and solitude during your
days off. Feel as if you aren't accomplishing anything at work? Tackle a job on the
weekend which you can finish to your satisfaction.
44. "Worry about the pennies and the dollars will take care of themselves." That's another
way of saying: take care of the todays as best you can and the yesterdays and the
tomorrows will take care of themselves.
45. Do one thing at a time. When you are with someone, be with that person and with no
one or nothing else. When you are busy with a project, concentrate on doing that project
and forget about everything else you have to do.
46. Allow yourself time - everyday - for privacy, quiet, and introspection.
47. If an especially unpleasant task faces you, do it early in the day and get it over with, then
the rest of your day will be free of anxiety.
48. Learn to delegate responsibility to capable others.
49. Don't forget to take a lunch break. Try to get away from your desk or work area in body
and mind, even if it's just for 15 or 20 minutes.
50. Forget about counting to 10. Count to 1,000 before doing something or saying anything
that could make matters worse.
51. Have a forgiving view of events and people. Accept the fact that we live in an imperfect
world.
52. Have an optimistic view of the world. Believe that most people are doing the best they
can.
2004 Santa C
Nasal/sinus allergies
Arthritis
Asthma
Chronic pain
Medications such as those taken for the common cold and nasal allergies, high blood pressure,
heart disease, thyroid disease, birth control, asthma, and depression can also cause insomnia.
In addition, insomnia may be a symptom of underlying sleep disorders. For example, restless
legs syndromea neurological condition in which a person has an uncomfortable sensation of
needing to move his or her legscan lead to insomnia. Patients with restless legs syndrome
typically experience worse symptoms in the later part of the day, during periods of inactivity, and
in the transition from wake to sleep, which means that falling asleep and staying asleep can be
difficult. An estimated 10 percent of the population has restless legs syndrome.
Sleep apnea is another sleep disorder linked to insomnia. With sleep apnea, a person's airway
becomes partially or completely obstructed during sleep, leading to pauses in breathing and a
drop in oxygen levels. This causes a person to wake up briefly but repeatedly throughout the
night. People with sleep apnea sometimes report experiencing insomnia.
If you have trouble sleeping on a regular basis, it's a good idea to review your health and think
about whether any underlying medical issues or sleep disorders could be contributing to your
sleep problems. In some cases, there are simple steps that can be taken to improve sleep (such as
avoiding bright lighting while winding down and trying to limit possible distractions, such as a
TV, computer, or pets). While in other cases, it's important to talk to your doctor to figure out a
course of action. You should not simply accept poor sleep as a way of lifetalk to your doctor or
a sleep specialist for help.
What is Insomnia?
Video production in partnership with
It's important to know that symptoms of depression (such as low energy, loss of interest or
motivation, feelings of sadness or hopelessness) and insomnia can be linked, and one can make
the other worse. The good news is that both are treatable regardless of which came first.
Tension
It's not hard to see why these symptoms of general anxiety can make it difficult to sleep. Anxiety
may be associated with onset insomnia (trouble falling asleep), or maintenance insomnia
(waking up during the night and not being able to return to sleep). In either case, the quiet and
inactivity of night often brings on stressful thoughts or even fears that keep a person awake.
When this happens for many nights (or many months), you might start to feel anxiousness, dread,
or panic at just the prospect of not sleeping. This is how anxiety and insomnia can feed each
other and become a cycle that should be interrupted through treatment. There are cognitive and
mind-body techniques that help people with anxiety settle into sleep, and overall healthy sleep
practices that can improve sleep for many people with anxiety and insomnia.
You work at home in the evenings. This can make it hard to unwind, and it
can also make you feel preoccupied when it comes time to sleep. The light
from your computer could also make your brain more alert.
You take naps (even if they are short) in the afternoon. Short naps can be
helpful for some people, but for others they make it difficult to fall asleep at
night.
You sometimes sleep in later to make up for lost sleep. This can confuse your
body's clock and make it difficult to fall asleep again the following night.
You are a shift worker (meaning that you work irregular hours). Nontraditional hours can confuse your body's clock, especially if you are trying to
sleep during the day, or if your schedule changes periodically.
Some cases of insomnia start out with an acute episode but turn into a longer-term problem. For
example, let's say a person can't sleep for a night or two after receiving bad news. In this case, if
the person starts to adopt unhealthy sleep habits such as getting up in the middle of the night to
work, or drinking alcohol before bed to compensate, the insomnia can continue and potentially
turn into a more serious problem. Instead of passing, it can become chronic.
Once this happens, worry and thoughts such as, "I'll never sleep," become associated with
bedtime, and every time the person can't sleep, it reinforces the pattern.
This is why it's important to address insomnia instead of letting it become the norm. If lifestyle
and unhealthy sleep habits are the cause of insomnia, there are cognitive behavioral
techniques and sleep hygiene tips that can help. If you have tried to change your sleep behaviors
and it hasn't worked, it's important to take this seriously and talk to your doctor.
ant Sleep?
Causes, Cures, and Treatments for Insomnia
Do you struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of
the night and lie awake for hours, anxiously watching the clock? Insomnia is a common problem
that takes a toll on your energy, mood, health, and ability to function during the day. Chronic
insomnia can even contribute to serious health problems. But you dont have to resign yourself to
sleepless nights. Simple changes to your lifestyle and daily habits can put a stop to insomnia
without the need for medication.
Sometimes, insomnia only lasts a few days and goes away on its own, especially when the
insomnia is tied to an obvious temporary cause, such as stress over an upcoming presentation or
a painful breakup. Chronic insomnia, however, is usually tied to an underlying psychological or
medical issue.
Causes of insomnia you may overlook (and that are within your power to change!)
Its important to identify all possible causes of your insomnia, including things youre doing
during the day or leading up to bedtime that interfere with quality sleep.
Do you watch TV, play video games, or use a computer, tablet or smartphone
in bed?
Do you drink caffeinated beverages (coffee, tea, soda) within eight hours of
bed?
Some habits are so ingrained that you may overlook them as a possible contributor to your
insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe
youve never made the connection between your late-night TV viewing or Internet surfing and
your sleep difficulties. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors
contributing to your insomnia.
Adopting new habits to help you sleep
Avoid naps. Napping during the day can make it more difficult to sleep at
night. If you feel like you have to take a nap, limit it to 30 minutes before 3
p.m.
Avoid late meals. Try to avoid heavy, rich foods within two hours of bed.
Fatty foods can take a lot of work for your stomach to digest and spicy or
acidic foods can cause heartburn.
Its not just what you do during the day that affects the quality of your sleep, but also those
things you do to prepare your mind and body for sleep.
Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat
can interfere with sleep. Try using a sound machine or earplugs to hide
outside noise, an open window or fan to keep the room cool, and blackout
curtains or a sleep mask to block out light.
Turn off screens one hour before bedtime. The light emitted from TV,
tablets, smartphones, and computers suppresses your bodys production of
melatonin and can severely disrupt your sleep. Instead of emailing, texting,
watching TV, or playing video games, try listening to a book on tape, a
podcast, or reading by a soft light.
Working nights or irregular shifts can disrupt your sleep schedule. You may be able to limit the
adverse impact with these tips:
Adjust your sleep-wake cycle by exposing yourself to bright light when you
wake up at night, using bright lamps or daylight-simulation bulbs in your
workplace, and then wearing dark glasses on your journey home to block out
sunlight and encourage sleepiness.
Limit the number of night or irregular shifts you work in a row to prevent
sleep deprivation mounting up.
Avoid frequently rotating shifts so you can maintain the same sleep schedule.
Eliminate noise and light from your bedroom during the day. Use blackout
curtains or a sleep mask, turn off the phone, and use ear plugs or a soothing
sound machine to block out daytime noise.
Use the bedroom only for sleeping and sex. Dont work, read, watch TV,
or use your computer in bed or the bedroom. The goal is to associate the
bedroom with sleep alone, so that your brain and body get a strong signal
that its time to nod off when you get in bed.
Get out of bed when you cant sleep. Dont try to force yourself to sleep.
Tossing and turning only amps up the anxiety. Get up, leave the bedroom,
and do something relaxing, such as reading, drinking a warm cup of caffeine-
free tea, taking a bath, or listening to soothing music. When youre sleepy, go
back to bed.
Move bedroom clocks out of view. Anxiously watching the minutes tick by
when you cant sleepknowing that youre going to be exhausted when the
alarm goes offis a surefire recipe for insomnia. You can use an alarm, but
make sure you cant see the time when youre in bed.
Its also helpful to challenge the negative attitudes about sleep and your insomnia problem that
youve developed over time.
Challenging self-defeating thoughts that fuel insomnia
Self-defeating thought
Sleep-promoting comeback
Exaggeration: Its the same every single night, Not every night is the same. Some nights I do
another night of sleepless misery.
sleep better than others.
Catastrophizing: If I dont get some sleep, Ill I can get through the presentation even if Im
tank my presentation and jeopardize my job.
tired. I can still rest and relax tonight, even if I
cant sleep.
Hopelessness: Im never going to be able to
sleep well. Its out of my control.
Fortune telling: Its going to take me at least an I dont know what will happen tonight. Maybe
hour to get to sleep tonight. I just know it.
Ill get to sleep quickly if I use the strategies
Ive learned.
Get help with stress management. If the stress of managing work, family,
or school is keeping you awake at night, learning how to handle stress in a
productive way and to maintain a calm, positive outlook can help you sleep
better at night.
Talk over your worries during the day with a friend or loved one.
Talking face to face with someone who cares about you is a great way to
relieve stress and stop you rehashing worries when its time to sleep. The
person doesnt need to be able to fix your problems, but just needs to be an
attentive, nonjudgmental listener.
If you feel wound up much of the time and unable to let go of stress at the end of the day, you
may benefit from relaxation techniques such as meditation, yoga, and deep breathing. Not only
do relaxation techniques help you quiet your mind and relieve tension in the body, but they also
help you fall asleep faster and get back to sleep more quickly if you wake up in the middle of the
night.
Some popular smartphone apps can help guide you through the different relaxation methods, or
you can follow these techniques:
Abdominal breathing. Breathing deeply and fully, involving not only the
chest, but also the belly, lower back, and ribcage, can help relaxation. Close
your eyes and take deep, slow breaths, making each breath even deeper
than the last. Breathe in through your nose and out through your mouth.
It takes regular practice to learn these techniques and harness their stress-relieving power. But
the benefits can be huge. You can do them as part of your bedtime routine, when you are lying
down preparing for sleep, and if you wake up in the middle of the night.
Stay out of your head. The key to getting back to sleep is continuing to cue
your body for sleep. Hard as it may be, try not to stress over your inability to
fall asleep again, because that only encourages your body to stay awake. A
good way to stay out of your head is to focus on the feelings and sensations
in your body or to practice breathing exercises. Take a breath in, then breathe
out slowly while saying or thinking the word, Ahhh. Take another breath and
repeat.
Make relaxation (not sleep) your goal. If you find it hard to fall back
asleep, try a relaxation technique such as visualization, progressive muscle
relaxation, or meditation, which can be done without even getting out of bed.
Remind yourself that although theyre not a replacement for sleep, rest and
relaxation still help rejuvenate your body.
There are many herbal supplements marketed for their sleep-promoting effects. Some remedies,
such as lemon balm or chamomile tea, are generally harmless, while others can have side effects
and interfere with other medications and vitamins youre taking.
Two supplements for insomnia that are considered to be safe and effective are melatonin and
valerian.
Valerian is an herb with mild sedative effects that may help you sleep better.
However, the quality of valerian supplements varies widely.
The main ingredient in over-the-counter (OTC) sleeping pills is an antihistamine, generally taken
for allergies, hay fever, and cold symptoms. Sleep experts generally advise against their use
because of side effects, questions about their effectiveness, and lack of information about their
safety over the long term.
Prescription sleeping pills for insomnia
Prescription sleep medications may provide temporary relief, but can have serious side effects
and make insomnia worse in the long run. Its best to use medication only as a last resort, and
then, only on a very limited, as-needed basis. Evidence shows that lifestyle and behavioral
changes make the largest and most lasting difference when it comes to insomnia.
Bring a sleep diary with you. Your doctor may be able to diagnose an illness or sleep disorder
that's causing your insomnia, or refer you to a sleep specialist or cognitive behavioral therapist.
Cognitive behavioral therapy (CBT) for insomnia
CBT is aimed at breaking the cycle of insomnia. Poor sleep tends to lead to stress and anxious
thoughts about not being able to sleep. This in turn leads to stress and tension, which leads to
poor sleeping habits, such as the use of sleeping pills. This leads to worsening insomnia and so
on.
The Vicious Cycle of Insomnia
number of hours you actually sleep, say from 1 a.m. to 6 a.m., you'll spend less time awake and
more time asleep. As your sleep efficiency increases you'll gradually start going to bed earlier
and getting up later until you reach your optimum sleep schedule.
Insomnia is a sleep disorder that millions of people worldwide have to live with. Individuals
with insomnia find it difficult to either fall asleep and/or stay asleep.
Insomnia commonly leads to daytime sleepiness, lethargy and a general feeling of being unwell
both mentally and physically.
Contents of this article:
1. What is insomnia?
2. What causes insomnia?
3. Who gets insomnia?
4. Signs and symptoms
5. Tests and diagnosis
6. Treatment options
At the end of each section you may see details on recent developments that have been covered by
MNT's news stories.
What is insomnia?
According to a survey by the National Sleep Association, 22% of US people say they
experience insomnia every or almost every night.
Insomnia includes a wide range of sleeping disorders, from lack of quality of sleep to lack of
quantity of sleep.
Insomnia is commonly separated into three types:
Transient insomnia - occurs when symptoms lasts from a few days to some
weeks.
Chronic insomnia - this type lasts for at least months, and sometimes
years. According to the National Institutes of Health1, the majority of chronic
insomnia cases are secondary, meaning they are side effects or symptoms of
some other problem.
Although insomnia can affect people at any age, it is more common in adult females than adult
males. The sleeping disorder can undermine school and work performance, as well as being a
Studies have suggested that electronic devices with self-luminous "backlit" displays
can affect evening melatonin, which might result in delayed sleep.
Disruptions in circadian rhythm: jet lag, job shift changes, high altitudes,
noisiness, hotness or coldness
Medical conditions: brain lesions and tumors, stroke, chronic pain, chronic
fatigue syndrome, congestive heart failure, angina, acid-reflux disease
(GERD), chronic obstructive pulmonary disease, asthma, sleep apnea,
Parkinson's and Alzheimer's diseases, hyperthyroidism, arthritis
Medications - according to the American Association of Retired Persons3 (AARP), the following
medications are known to cause insomnia in some patients:
ACE inhibitors - used for the treatment of hypertension, and other heart
conditions. Examples include: ramipril, fosinopril, trandolapril, quinapril,
benazepril, enalapril, lisinopril, moexipril, perindopril and captopril.
Cholinesterase inhibitors - used for treating memory loss and other symptoms
for patients with dementia, including Alzheimer's disease. Examples include:
rivastigmine, donepezil and galantamine.
Shift workers commonly suffer with insomnia because of inconsistent sleep routines.
Some people are more likely to suffer from insomnia than others. These include:
Travelers
The elderly
Drug users
Pregnant women
Menopausal women
Tension headaches
Difficulty socializing
Gastrointestinal symptoms
Sleep deprivation can cause other symptoms. The afflicted person may wake up not feeling fully
awake and refreshed, and may have a sensation of tiredness and sleepiness throughout the day.
Having problems concentrating and focusing on tasks is common for people with insomnia.
According to the National Heart, Lung and Blood Institute4, 20% of non-alcohol related car crash
injuries are caused by driver sleepiness.
The Stanford Center for Sleep Sciences and Medicine5 explains that the term "insomnia" is often
used colloquially in reference to "disturbed sleep".
For somebody to be diagnosed with an insomnia disorder their disturbed sleep should have
persisted for over one month. It should also negatively impact on the patient's well being, either
because of the distress it causes or because it undermines mood or performance.
A sleep specialist is trained to determine whether the symptoms are being caused by an
underlying condition.
The patient may be asked to keep a sleep diary in order to examine his or her sleeping patterns
more closely.
More sophisticated tests may be employed such as a polysomnograph, which is an overnight
sleeping test that records sleep patterns. In addition, actigraphy may be conducted, which uses a
small, wrist-worn device called an actigraph to measure movement and sleep-wake patterns.
Stimulus control therapy - only go to bed when sleepy, refrain from TV,
reading, eating, or worrying in bed, set an alarm for the same time every
morning (even weekends), avoid long daytime naps
Sleep restriction - decrease the time spent in bed and partially deprive
your body of sleep so you are more tired the next night.
Antidepressants
Antihistamines
Melatonin
Ramelteon
Valerian officinalis.