A staggering 25% of people have reported disorders of sleep. Sleep disorders have an enormous impact upon quality of life. The medical, economic and personal toll of sleep disorders is huge. From industrial acidents caused by people working shifts and not being alert to car accidents caused by falling asleep at the wheel of a car or lorry. From the elderly engaged in nightime wandering to the child failing at school due to lack of sleep.

Insomnia refers to the perception of inadequate or non restorative sleep. Almost everyone experiences occasional nights of insomnia that can severely impact upon their ability to function the next day. About one in three adults are reported to have, at one time or another, suffered from insomnia. Insomnia becomes more prevalent amongst the elderly and women are more likely to suffer insomnia than men.

Causes of insomnia and sleeplessness vary and include chronic medical problems, poor sleep routines, stress and lifechanging cicumstances. Severe insomnia can be a symptom of many mental and physical illnesses.

Despite the fact that insomnia is such a common problem the evidence suggests that it is poorly treated. A survey of doctors showed that two thirds of doctors would prescribe sleeping pills (hypnotics) to an elderly patient who suffered from pain, did not exercise, was under stress, woke up too early and drank coffee before going to bed, despite the fact that the sleeping tablet would not deal with any of the underlying problems caused by sleeplessness.

What is healthy sleep?
The most widely accepted definition of healthy sleep is that amount (quantity and quality) of sleep required to maintain optimal alertness during the waking hours.
Normal sleep is part of a daily cycle (a circadian rhythm). The major influences in this rhythm are the presence or absence of sunlight. Put simply, the absence of sunlight results in increased melatonin levels which makes us drowsy and the presence of sunlight stimulates serotonin, the feel good hormone.

Sleep actually includes two distinct states: non rapid eye movement sleep (non REM sleep) and rapid eye movement sleep (REM sleep). Non REM sleep alternates with REM sleep with REM sleep occuring every 90 to 100 minutes. Non REM sleep normally occurs in the transition from wakefulness to sleep and accounts for 75% to 80% of sleep. Brain function in non REM sleep is markedly different from waking brain activity with a slowed respiration and heart rate. REM sleep is characterised by a high level of brain activity, bursts of rapid eye movement and increased heart and respiration rates and paralysis of all muscles except the diaphragm to allow breathing to continue. Dreaming takes place during REM sleep.

The Causes of Insomnia
Insomnia can be considered to be a symptom which can be caused by:
Psychological factors such as persistent stress caused by life factors.
Psychiatric factors of which the most important is depression.
Lifestyle factors such as the consumption of caffeine, smoking (nictotine is a stimulant), some weight loss tablets, alcohol which while helping to induce sleep can cause poor quality sleep.
Erratic hours caused by shiftwork or late nights.
Lack of excercise,
Learned insomnia, typically during a period of stress people worrry about not being able to sleep which in itself causes sleeplessness.
Enviromental factors such as noise caused by the location of the property next to a busy road or airport.
Physical illness such as breathing disorders such as sleep apnoea or painful limbs or indigestion.

Solutions to Sleeplessness
Clearly, the solution to sleeplessness lies with being able to sucessfully identify its cause. The list above of causes of sleeplessness is by no means comprehensive as the causes could fill a book. Sometimes the causes are difficult to rectify and here below are a few helpful tips:
1) Sleep only as much as you need to feel well rested. Do not oversleep
2) Keep as regular a sleep schedule as possible.
3) Do not try to force sleep on yourself. If you cannot sleep, do something else like read a book. Only try to sleep when you feel drowsy.
4) Reduce external unwanted noises as much as possible. Try earplugs if external noise is difficult to control.
5) Keep your bedroom at a confortable temperature.
6) Do not go to bed hungry
7) Avoid caffeine before going to bed (whether from coffee, tea or chocolate).
8) Avoid bedroom clock watching
9) Exercise regularly at least 6 hours before going to bed.
10) Do not take your worries to bed with you; create a list of worries before going to bed and decide what can be done about it the next day.

Herbal Remedies
With orthodox medicine providing only temporary fixes with sometimes the risk of addiction, many people turn to herbal remedies which have a long history of successful usage and which do not carry any risk of addiction.

The best known herbs for helping sleep are Valerian, Passion flower, Lemon Balm, Hops and Camomile. As herbal remedies have a gentle effect they are best taken over several days and always some time before going to bed.
These herbal products need only be taken for several weeks while the causes of the sleeplessness are sorted out and the habit of sleeping returns.

Relaxation
Relaxation can easily be practised while sitting back or lying comfortably and consciously relaxing limbs and trunk in a gradual and upward progression. Slow deep breathing is also helpful. Visualisation of tranquil scenes or memories is also helpful. Some Yoga techniques also focus on relaxation and are helpful when practised before going to sleep.

Aromatherapy
Aromatherapy has a long and successful pedigree. Essential oils of plant origin have been known for centuries. Essential oils which are frequently used for relaxation and sleep are Lavender, Neroli and Ylang Ylang. A few drops added to a bath before bedtime or added to a massage oil such as almond or coconut massage oil (two or three drops to an egg cupful of oil) can work wonders.