research paper notes

● APA style information

○ https://owl.purdue.edu/owl/research_and_citation/apa_style/apa_formatting_a
nd_style_guide/general_format.html
● Basic Information
○ Insomnia is a sleep disorder that makes it difficult to fall asleep
○ It also leads to drowsiness in the daytime due to the lack of sleep
○ Insomnia is very common due to 3 million cases per year just in the US
■ https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-
causes/syc-20355167
● Symptoms
○ Difficulty falling asleep
○ Difficulty staying asleep
○ Waking up very early in the morning
○ Non restorative sleep
■ https://sleepauthority.com/non-restorative-sleep/
○ Fatigue
○ https://www.sleepfoundation.org/insomnia/symptoms
● Treatments
○ Self care
○ Medications
○ Therapy
■ https://psychcentral.com/lib/in-depth-cognitive-behavioral-therapy/
○ Specialists
○ https://www.mayoclinic.org/diseases-conditions/insomnia/diagnosis-
treatment/drc-20355173
● Prescription Medications/ Sleeping Pills
○ Ambien®, Ambien® CR (zolpidem tartrate)
○ Dalmane® (flurazepam hydrochloride)
○ Halcion® (triazolam)
○ Lunesta® (eszopiclone)
○ Prosom® (estazolam)
○ Restoril® (temazepam)
○ Rozerem® (ramelteon)
○ Silenor® (doxepin)
○ https://my.clevelandclinic.org/health/drugs/15308-sleeping-pills
● At Home Tips for Insomnia
○ Avoid chemicals that disrupt sleep, such as nicotine, caffeine, and alcohol.
■ https://www.sleepfoundation.org/articles/caffeine-and-sleep
○ Eat lighter meals at night and at least two hours before bed.
■ https://thethirty.byrdie.com/is-it-bad-to-eat-before-bed
○ Stay active, but exercise earlier in the day.
○ Take a hot shower or bath at the end of your day.
■ https://www.tuck.com/shower-before-bed/
○ Avoid screens one to two hours before bed.
■ https://www.sleepfoundation.org/articles/why-electronics-may-
stimulate-you-bed
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○ Link for the whole list

■ https://www.healthline.com/health/healthy-sleep/insomnia-home-
remedies
● Why does insomnia exist?
○ https://www.helpguide.org/articles/sleep/insomnia-causes-and-cures.htm
● Insomnia PDF
○ https://css-scs.ca/files/resources/brochures/Insomnia_Adult_Child.pdf
● Links/Resources
○ https://www.sciencedirect.com/science/article/abs/pii/S1087079214000744
○ https://valleysleepcenter.com/8-myths-about-insomnia-busted/
● Number of deaths caused by insomnia
○ https://aasm.org/insomnia-increases-risk-of-motor-vehicle-deaths-other-fatal-
injuries/
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Symptoms

Insomnia is usually self diagnosable. Some of the most common symptoms include

difficulty falling and staying asleep. Usually insomniacs wake up very early in the morning

because they are not able to get sleep. This results in fatigue and exhaustion the next day. It

also gives you Non- Restorative Sleep (NRS). NRS is the result of unrefreshing sleep despite

getting enough hours of sleep needed.

Home Treatments

Insomnia is treatable in most cases. There are medications and specialists that can

help insomnia but there are some home remedies that can also help. Avoid chemicals that

ruin sleep like caffeine and alcohol. Since caffeine is a stimulant and is usually used to stay

awake so it should be avoided before bed. Eating light meals before bed helps to regulate

blood sugar levels. If blood sugar levels are regulated then it will help you feel refreshed

when you wake up. Another way to make the human body ready for bed is to take a nice

warm shower before sleeping. The reason for this is because of the cool temperature that the

body becomes after taking a shower that makes your brain believe that it is time to sleep.

People with mild insomnia can use these techniques to cure their insomnia.

Treatments
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Some of the treatments for insomnia include therapy, medications, and even going to

specialists. According to Cleveland Clinic in Florida there are many prescription medications

and sleeping pills to better your sleep. Some of those medications include ramelteon,

doxepin, eszopiclone, and flurazepam hydrochloride. The therapy sessions available include

Cognitive Behavioral Therapy(CBT)