http://www.webmd.com/sleep-disorders/insomnia

What Is Insomnia?

Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. People with insomnia have one or more of the following symptoms:

• Difficulty falling asleep
• Waking up often during the night and having trouble going back to sleep
• Waking up too early in the morning
• Feeling tired upon waking

Types of Insomnia

There are two types of insomnia: primary insomnia and secondary insomnia.

• Primary insomnia: Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem.
• Secondary insomnia: Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (like asthma, depression, arthritis, cancer, or heartburn); pain; medication they are taking; or a substance they are using (like alcohol).

Acute vs. Chronic Insomnia

Insomnia also varies in how long it lasts and how often it occurs. It can be short-term (acute insomnia) or can last a long time (chronic insomnia). It can also come and go, with periods of time when a person has no sleep problems. Acute insomnia can last from one night to a few weeks. Insomnia is called chronic when a person has insomnia at least three nights a week for a month or longer.

Causes of Insomnia

Causes of acute insomnia can include:

• Significant life stress (job loss or change, death of a loved one, divorce, moving).
• Illness.
• Emotional or physical discomfort.
• Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep.
• Some medications (for example those used to treat colds, allergies, depression, high blood pressure, and asthma) may interfere with sleep.
• Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example).

Causes of chronic insomnia include:

• Depression and/or anxiety.
• Chronic stress.
• Pain or discomfort at night.

Symptoms of Insomnia

Symptoms of insomnia can include:

• Sleepiness during the day.
• General tiredness.
• Irritability.
• Problems with concentration or memory.

Diagnosing Insomnia

If you think you have insomnia, talk to your health care provider. An evaluation may include a physical exam, a medical history, and a sleep history. You may be asked to keep a sleep diary for a week or two, keeping track of your sleep patterns and how you feel during the day. Your health care provider may want to interview your bed partner about the quantity and quality of your sleep. In some cases, you may be referred to a sleep center for special tests.

Treatment for Insomnia

Acute insomnia may not require treatment. Mild insomnia often can be prevented or cured by practicing good sleep habits (see below). If your insomnia makes it hard for you to function during the day because you are sleepy and tired, your health care provider may prescribe sleeping pills for a limited time. Rapid onset, short-acting medications can help you avoid effects such as drowsiness the following day. Avoid using over-the-counter sleeping pills for insomnia since they may have undesired side effects and tend to lose their effectiveness over time.

Treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. If insomnia continues, your health care provider may suggest behavioral therapy. Behavioral approaches help you to change behaviors that may worsen insomnia and to learn new behaviors to promote sleep. Techniques such as relaxation exercises, sleep restriction therapy, and reconditioning may be useful.

Good Sleep Habits for Beating Insomnia

Good sleep habits, also called sleep hygiene, can help you get a good night's sleep and beat insomnia. Here are some tips:

• Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day because naps may make you less sleepy at night.
• Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
• Get regular exercise. Try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for at least three to four hours before the time you go to sleep.
• Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
• Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
• Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath.
• Avoid using your bed for anything other than sleep or sex.
• If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
• If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.

一位爸爸下班後回到家已經很晚了，
很累並且有點煩!!發現他五歲的小孩
靠在門旁等他。
"爸，我可以問你一個問題嗎？"
"當然可以，什麼問題？" 爸爸回答。
"爸，你一小時可以賺多少錢？"
"這跟你沒關係，你為什麼會問這個問題？" 爸爸生氣的說著。
"我只是想要知道，請你告訴我，你一小時可以賺多少錢？"小孩哀求著。
"假如你一定要知道的話，我一小時賺100塊。"
"喔" 小孩低著頭這樣回答著。
小孩說
"爸，可以借我50塊嗎？"
爸爸生氣了......
"如果你問這問題只是要討錢去買毫無意義的玩具或東西的話，
給我回到你的房間去,爸爸每天長時間辛苦工作著，賺的都是辛苦錢,我每天...."
小孩安靜地回自己房並關上門。
爸爸坐下來還對小孩的問題生氣.....
約一小時後，他平靜下來了，開始想著...
我剛才可能對孩子太兇了。
或許他應該用那50塊錢去買小孩真正想要的!
爸爸走到小孩的房裡....
"你睡了嗎？" 爸爸問著
"爸，我還沒睡。"
"不好意思想!爸剛剛對你太兇了。"
"我不該都對你發脾氣的!!這是你要的50塊錢!
小孩笑著坐直了起來。 "爸，謝謝你! 小孩說著"
接著小孩從枕頭底下拿出一些零錢。
爸爸看到小孩已經有錢了，還要跟他要錢，快要再次的發脾氣....
小孩慢慢地算著錢，接著看著他的爸爸......
"因為我之前不夠，但是現在夠了！"小孩說著...
"爸，我現在有100塊錢了，
我可以向你買一個小時的時間嗎？
明天你可不可以早一點回家，
我想和你一起吃晚餐 ....