Managing Insomnia Trouble sleeping - either falling asleep or staying asleep - is a common problem that affects everyone at some time. There is no "normal" amount of sleep. Some people need ten hours a night, while others do well on as little as four hours of sleep.

Symptoms: Lack of sleep creates daytime fatigue, irritability, and difficulty coping. It is one of the major causes of auto accidents

Causes: Insomnia is a symptom with many different causes sleep phase disorders (such as sleep apnea

• (common after age fifty),
• too much noise or light, and
• lifestyle factors (lack of , erratic hours, too many supplements before bed, or misuse of drugs).

Common causes are

• Plain old worry,
• Too much caffeine, and
• Menopause.
• Also, as people grow older, they generally need less sleep and wake more frequently during the night.
• Chronic stress elevates the stress hormone cortisol, which can cause insomnia.

• Uniquely Female: Hormonal changes during the premenstrual phase of menstruation, perimenopause, and menopause alter sleep patterns or can bring night sweats and hot flashes, which disrupt sleep off and on, sometimes for several years. Awakening between 3:00 and 4:00 A.M. is classic during menopause. For pregnant or nursing women, avoid all sedatives, especially during the first trimester of pregnancy. Women with sleep apnea who experience chronic snoring, frequent morning headaches, and debilitating daytime fatigue are at increased risk for attacks, stroke, and other events, and have twice the risk of heart failure. See your doctor about treating the apnea

• Acupressure can help. Apply gentle pressure on the feet at the big toes, tips of toes, and up the sides and the middle of the lower legs. Hold for ten seconds at a time, then rub gently.
• Make sure your mattress and pillow are comfortable. Wear loose-fitting sleepwear. Turn bright-light digital clocks away from the bed. Make sure the room is completely dark and isn’t too hot or too cold.
• Sleep on 100 percent cotton sheets. Poly/cotton sheets or any new bedding treated with formaldehyde can cause insomnia. Wash new bedding three times with baking soda and air outside for a week before using it.