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It is 1 a.m. again. You cant sleep. You have been lying awake for hours. Just when sleep seems within your grasp, you are
cruelly pulled back to wakefulness. How are you going to function tomorrow? Why cant you get to sleep? If you find
yourself struggling to fall and stay asleep, learn how you can master the factors that lead to your insomnia and get the rest
that you need.
Sleep Disruption
Sleep Disorders
Sleep Specialist
Sleep Insomnia
Sleep Apnea
One of these processes is sleep.
There are certain factors that affect these circadian rhythms. Melatonin is a hormone that has a key role in regulating sleep
patterns. Exposure to light exerts the most powerful influence, however. Taken together, the circadian rhythm encourages
the specific timing of sleep and wakefulness. Sleep that is attempted counter to our natural desires is often ineffectual.
Moreover, a prolonged shift in the timing of sleep may represent acircadian rhythm sleep disorder.
Spielmans model, there seem to be three considerations, summarized as predisposing, provocative, and precipitating
factors.
First, it seems that some people have a predisposition towards insomnia. The threshold for developing insomnia will vary
for each person. Believe it or not, there are people who rarely or never develop trouble sleeping at night. On the other
hand, some people may be unlucky and are simply predisposed to have insomnia. This likely relates to genetic factors
(insomnia often runs in families), age, sex (more often women), substance use, and other medical and psychiatric
conditions.
Insomnia may also be attributed to an increased alerting signal. This relates to the sympathetic nervous system, which is
responsible for the so-called "fight or flight" response. Some people may have an increased sympathetic drive, meaning
they are primed to respond to an external threat. This signal can keep you awake during the day but it also keeps
insomniacs up at night. Some have described this as being "tired but wired".
Even though you might have a predisposition towards insomnia, it has to be triggered. These triggers are called
provocative factors. Insomnia might occur transiently and be secondary to stress, a cup of coffee, or an
uncomfortable sleep environment. About 25 percent of people cannot identify the trigger for their insomnia. If you hadnt
encountered the trigger, however, you might continue to sleep without difficulty. Instead, you find yourself in the throes
of acute insomnia. In time, this may resolve. But sometimes it doesnt.
The final components that transform a passing difficulty sleeping into chronic insomnia are the precipitating factors. These
are the elements that perpetuate the difficulty sleeping. These can best be understood by considering an example.
Lets imagine that you lie awake several hours in the middle of the night, a common occurrence in insomnia. You
recognize that you need 8 hours of sleep and by lying awake you are cutting into this time. You decide to start going to bed
2 hours earlier to compensate. This helps some, but now that you are going to bed extra early it is taking you more time to
fall asleep. As you lie awake more of the night, your frustration increases and you compound your initial insomnia.
There are a variety of choices that might perpetuate your insomnia. Some people choose to limit their daytime activities
because of sleepiness. This avoidance may reduce your physical activity. Since you aren't exercising, you may be less tired
and unable to sleep. You may start working on your computer in bed to make the most of your time spent awake. The light
from your computer and the activity may worsen your ability to sleep. In addition, you may start napping during the day to
get some sleep, and this could undermine your sleep drive and ability to sleep at night. All told, perpetuating factors are
going to prolong your battle with insomnia.
2.
Respect your circadian rhythm, and sleep at the right time for you.
Acknowledge your bodys desired timing of sleep. If you are a night owl, dont go to bed too early and lie awake. If you
wake early, allow yourself adequate sleep time by going to bed early as well. There are ways to adjust the timing of your
sleep, but start by sleeping when your body desires.
3.
If you can identify the causes of your insomnia, do your best to avoid these triggers. Start by eliminating caffeine,
especially after noon. Consider other ways that you may be ruining your sleep. Dont forget about treating coexisting sleep
disorders, as these can also trigger difficulty falling or staying asleep.
4.
Kryger, MH
et al. "Principles and Practice of Sleep Medicine." ExpertConsult, 5th edition, 2011.
Spielman AJ
et al. "A behavioral perspective on insomnia treatment." Psychiatr Clin North Am. 1987;10(4):541-553.
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