I Just Want to go to Sleep

This year, Insomnia has taken over my life. In case anyone doesn't know what insomnia is, it's a sleeping disorder. According to National Institute of Health (NIH), "People with insomnia have trouble falling asleep, staying asleep, or both." Insomnia can be acute (short term) or chronic (ongoing). Acute insomnia lasts for days or weeks and is generally caused by stressful situations. Chronic insomnia lasts for a month or longer. Chronic insomnia is generally a secondary disorder, the symptom of other problems. In rare cases, one could also have primary insomnia, in which case it is a disorder unto itself as opposed to a symptom.

I suffer from chronic insomnia as a secondary disorder to anxiety. Most days I wake up in the middle of the night and can't fall back asleep. Some nights I lay awake for two hours at a time or more. At times, I am also unable to initially fall asleep.

Insomnia is a pain for anyone. It's never fun not being able to sleep. But when you're in high school, it's especially problematic. As a high schooler, most kids are already not getting anywhere near the suggested 8-9 hours of sleep. Realistically, we're all sleep deprived. On a school night, I normally go to bed between 10:30 and 11:30 and get up between 5:25 and 5:35. Based on time frame, if I were to fall asleep immediately and not wake up until the alarm went off, I would still be getting only seven hours and five minutes of sleep. But with the insomnia, there's some nights when I get closer to five hours of sleep and some nights when I only get four. That's half the recommended sleep for people my age. Everyone has some days when they only get that much sleep because they were up late studying or writing an essay, but for me, this is a regular occurrence.

As you might imagine, getting such little sleep takes away one's ability to function in daily life. This year is a ton of work for everyone in CAP. Sleeping for four hours, getting up, and having to go to school and take a test or write an in-class essay is terrible. According to NIH, "Insomnia can cause daytime sleepiness and a lack of energy. It also can make you feel anxious, depressed, or irritable. You may have trouble focusing on tasks, paying attention, learning, and remembering. These problems can prevent you from doing your best at work or school." Well no duh. Without sleep, it's nigh impossible to listen or focus on what a teacher is saying. I have a hard time formulating coherent sentences when speaking out loud, so one could imagine that writing is difficult. My vocabulary diminishes. There's a feeling of complete blankness when I try to remember certain things that I know I should know, and yet without sleep my mind is unable to come up with the information. And this is not a way that I feel once in while, I feel this way a lot of the time. 

The thing is, my lack of sleep is not from lack of trying. When I get four hours of sleep it's not because I had to stay up late to do something. Saying to someone with insomnia "Wow, you need to get more sleep!" or "You need to try to sleep more," or "Just go to sleep," is not at all helpful. That's not how it works. If I could get more sleep, I would. Believe me, it's not like I regularly get four or five hours of sleep just for kicks.

There are some ways to treat insomnia. Some strategies for dealing with insomnia

• Establish a daily routine. Adding regularity to your bedtime routine by getting ready for bed at a specific time and in a specific order can help to fall asleep and stay asleep. (this is hard to do, given the erratic homework load of CAP, but I'm trying)
• Stay away from electronics before bed. The light from the electronics messes up your sleep pattern. Ideally, you should stop using electronics an hour before you go to sleep. Realistically, with homework, this doesn't happen for me, but it's a good idea.
• Learn techniques to calm your mind. When I wake up, part of the reason that I can't fall back asleep is that my mind is racing. This is common among insomniacs. Methods to calm the mind include meditation, counting backwards from one hundred, and playing a word game in which you think of an animal for each letter of the alphabet. The idea is that these techniques help to calm and focus the mind so that you can eventually clear you mind and go back to sleep.
• Herbal remedies. There are certain herbs such as valerian, chamomile, passion flower, and hops which  are supposed to help one fall and stay asleep. These can be taken in the form of teas, tinctures, pill capsules, and liquids. 
• Exercise. Exercise is important to stay healthy and it is helpful to tire out your body and calm your mind. Exercise can also help to balance hormones which, in turn, can help you to sleep.
• Listen to tapes or music. This can be calming and relaxing.
• In extreme cases, sleeping medication. If you have chronic insomnia, your doctor may prescribe medication to help you sleep. The thing to remember about sleeping medications are that while they may help you to sleep, they often have negative side effects and some can be addictive. 

So yeah, that's pretty much it. Please try to be understanding if someone you know has insomnia and they're having a hard day. Remember, don't give them a hard time for not sleeping. Just be sympathetic. 

Photo link:  http://www.flickr.com/photos/unlistedsightings/2224943329/