by Darcia Helle

Created on: July 20, 2008

Insomnia is relatively common, affecting 30- to 50-percent of the population at any given time. Chronic insomnia, affecting approximately 10-percent of the population, is a persistent condition in which you have trouble falling asleep, staying asleep, and/or you do not experience restorative sleep.

Chronic insomnia is often a symptom of another disorder or disease, rather than a condition on its own. Under these circumstances, it is best to try to treat the core cause of your insomnia.

For those with a tendency toward insomnia, it is particularly important to maintain a regular sleep/wake cycle. This simply means that you should go to bed at approximately the same time each night and wake up at approximately the same time each morning. Doing so will help regulate your body's circadian rhythm, which is the internal body clock that regulates the 24-hour cycle of biological processes. Staying up late and/or sleeping late on weekends can be disruptive to your circadian rhythm. For some people, this is enough to worsen or even cause insomnia.

Another issue that can lead to insomnia is a person's inability to shut down his or her mind at the end of the day. We often go from a hectic work day to running errands, carting our kids around, watching a couple of hours of TV (which is considered a stimulant), then straight to bed. Our minds and bodies have not had time to unwind. Therefore, we may lie awake, feeling uneasy or agitated. Or we may fall asleep immediately, only to awaken in the middle of the night with a busy mind or restless body.

In these situations, it is recommended that you avoid the TV and computer for at least an hour prior to going to bed. Read a book, listen to relaxing music, or take a warm bath. Spend a few moments in quiet reflection. Allow the day's events to play out in your mind. Work through any anxieties and lay them to rest. Make a to-do list for the next day so that you can relax your mind with no lingering worries that you may forget something.

Relaxation techniques may be especially helpful in treating insomnia. These techniques include yoga, deep breathing, progressive muscle relaxation, visualization, and meditation. A minimum of 20 minutes should be spent each day on your chosen technique.

Be sure to avoid drinks that contain caffeine, such as coffee, tea, and colas. Also avoid of any OTC (over-the-counter) medications containing caffeine, such as Anacin and Excedrin. Some people may find that they can consume these products up through dinnertime;

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