- Description
Introduction
Insomnia is one of those medical conditions that is discussed and disregarded flippantly, often with little understanding or care of its potentially harmful effects.
That is mostly because the primary and most obvious effect is simply lack of sleep. However there are other reasons for not getting enough sleep other than insomnia.
Insomnia and sleep deprivation are sometimes considered to be the same thing. This eBook shows the relationship between the two, and how damaging the results of reduced or disturbed sleep can be in the longer term.
As well as outlining some of the health risks associated with poor sleep, there are chapters on causes of insomnia that can affect almost everyone, and natural and simple methods and treatments to overcome it.
Table Of Contents
Insomnia and Your Health
Disclaimer …………………………………………………………………………………………… 5
Introduction ………………………………………………………………………………………… 6
Differences Between Insomnia and Sleep Deprivation …………………………….. 7
What is Insomnia? ……………………………………………………………………………….. 7
Transient Insomnia …………………………………………………………………………….. 7
Acute Insomnia …………………………………………………………………………………. 7
Chronic Insomnia ……………………………………………………………………………….. 7
What is Sleep Deprivation? ………………………………………………………………….. 8
Causes of Sleep Deprivation………………………………………………………………….. 9
Personal decision……………………………………………………………………………….. 9
Illness ………………………………………………………………………………………………. 9
Job or Travel ……………………………………………………………………………………. 10
Medications ……………………………………………………………………………………. 10
Chronic Insomnia Affects Your Health ………………………………………………… 11
The Under-Recognized Effects of Chronic Sleep Deprivation …………………. 11
Effects of Partial Sleep Deprivation ……………………………………………………… 12
The Sad Truth about Self-Inflicted Sleep Problems ……………………………….. 13
Insomnia and Depression …………………………………………………………………… 14
Treating Insomnia and Depression ……………………………………………………… 15
The Size of Your ‘Anterior Cingulate Cortex’ (ACC) and Risk of Depression . 15
Cognitive Behavioral Therapy for Insomnia and Depression ……………………. 16
Insomnia and Headaches ……………………………………………………………………… 17
Migraine Headaches and REM Sleep ……………………………………………………… 17
Insomnia and Headaches are Interrelated ………………………………………………. 17
Healthy Sleep Habits Can Help Reduce Headache Intensity and Frequency .. 19
Headaches or Insomnia? Which One Is Causing The Other? ……………………… 19
Sleeping A Headache Off During The Day ………………………………………………… 19
Insomnia and The Effects of Caffeine ………………………………………………………. 21
The Midday Coffee Habit and Sleep Disruption ………………………………………… 21
Other Effects of Caffeine Overload …………………………………………………………. 22
The Need to Limit if Not Eliminate Caffeine …………………………………………….. 23
Insomnia and The Use of Electronic Devices ……………………………………………. 24
Blue Light Suppresses Melatonin Production …………………………………………… 24
Melatonin Suppression Leads to Insomnia and Other Serious Illnesses ……… 24
Tools that Help Reduce Your Exposure to Blue Light ………………………………… 25
F.lux Program ………………………………………………………………………………….. 26
Amber-Lensed Goggles ……………………………………………………………………… 26
Risk of Heart Disease if Suffering from Insomnia ……………………………………… 27
Why Does Insomnia Affect the Heart? …………………………………………………….. 27
Why Adequate Sleep is Important from an Early Age ………………………………… 28
Sleep Apnea vs Insomnia ………………………………………………………………………. 29
Herbal Sleep Aids For Insomnia………………………………………………………………. 30
Different Types of Herbal Sleep Aids ……………………………………………………….. 30
Valerian Sleep Aids ………………………………………………………………………………. 30
Melatonin Sleep Aids ……………………………………………………………………………. 32
Why Natural Is Best ……………………………………………………………………………… 32
Alternative Treatments for Insomnia ………………………………………………………. 33
Acupuncture ……………………………………………………………………………………….. 34
Relaxation and Meditation ……………………………………………………………………. 34
Natural Light Therapy …………………………………………………………………………… 35
Hypnosis …………………………………………………………………………………………….. 35
Cognitive Behavior Therapy (CBT) …………………………………………………………. 36
Tips to Overcome Your Insomnia …………………………………………………………… 37
Tryptophan-Rich Foods ………………………………………………………………………… 38
Essential Oils ……………………………………………………………………………………….. 38
• Lavender Oil ……………………………………………………………………………… 38
• Jasmine Oil ………………………………………………………………………………. 38
• Ylang-ylang Essential Oil …………………………………………………………….. 38
Get Your Bedroom Right ……………………………………………………………………….. 39
Avoid Alcohol and Nicotine ……………………………………………………………………. 39
Perform Yoga for Relaxation ………………………………………………………………….. 39
Conclusion ……………………………………………………………………………………………. 40