About one in three people report that they have had difficulty in sleeping at some time. Because humans differ so much, though, some people who have disturbed or little sleep, do not classify themselves as insomniacs whereas some individuals who have, in fact, a fairly substantial amount of sleep do label themselves as insomniacs ! Insomnia therefore is the subjective complaint of insufficient sleep.
     The theories behind insomnia are certainly varied. A psychoanalyst might be of the opinion that the condition is to do with repressed fears or wishes. Perhaps the individual associates sleep with death, or maybe there is a realization of the crude wishes that lurk in one's dreams, resulting in an avoidance of sleeping.
     Others have pointed out from a learning theory point of view that anxiety about sleep causes insomnia, further anxiety and so on in a self-perpetuating cycle.
     Insomnia, therefore, is a fairly specialized subject and can have many causes. However, probably the most common is that of stress - and it is this area on which we will concentrate.
     The amount of sleep required varies from person to person. One individual might cope well on four hours a night, while another finds it difficult to manage with less than nine or ten hours - or even more. On average, about eight hours can be considered a sufficient amount for most people to function efficiently throughout the day.
     Curiously, it has been established that there are some who wildly overestimate the extent of insomnia from which they suffer. Many partners are surprised when a spouse complains of a sleepless night as, each time they themselves have awakened during the night, they have been greeted with the sound of gentle purring. This suggests that some people actually dream of insomnia, and may even be experiencing several false awakenings (see page?).
     Broadly speaking, stress related insomnia falls into two categories: 'initial insomnia', when a person finds it a problem falling asleep on going to bed, and 'sleep-maintenance insomnia', which means awakening during the night, then having difficulty going back to sleep.
     In initial insomnia, subjects feel unable to mentally shut down - they tend to keep going over the day's complications, and so forth. Sleep maintenance insomniacs may, upon waking, find themselves planning the day ahead, or even beginning to worry about an ongoing problem - in both instances, stress is a common cause.
     Various personality studies have been made on insomniacs compared to 'matched controls'. Initial insomniacs tend to be a little neurotic and suffer from depression and anxiety. Inconsistent results have been produced in studying sleep maintenance insomniacs.
     Dealing with psychological problems in people has, thankfully, moved on now from imposing a dubious doctrinaire 'explanation', or treating the individual like a laboratory rat.
     Due to negative thought patterns, both types of insomnia can become habit forming. Under these circumstances worrying about the insomnia is likely to make matters worse, as a vicious circle results. The less sleep, the more worry, which leads to less sleep. In these instances, it is important to recognize the effect of negative thinking and to change your mind-set from one of 'I know I'm going to have another sleepless night', to 'Half my trouble has been due to my concern about insomnia. Tonight, I'm not going to give it a second thought.'
     However, that is just one small item in the armory against stress related insomnia. There are many more simple measures that can be taken to alleviate the problem.

It may seem rather obvious, but it is surprising how many people do not pay enough attention to the environment in which they are going to spend a third of their lives - namely the bedroom. For example, if given a choice, it is not unheard of for some individuals to select the master bedroom in which to sleep, even if a busy main road is just the other side of the window. Perhaps a smaller - cheaper to heat - room is available at the back of the house?
     Ensure that the color scheme is pleasant and conducive to relaxation - soft pastels are appropriate. Be fussy about the lighting in the room - again soft lighting is preferable to a glaring bulb. Determining the ideal temperature for your well-being is important, too. A well supporting comfortable bed is a must. To a certain extent background noise can be overcome by the subtle use of 'white noise' - a gentle water fountain, a ticking clock, or an electric fan, for example.

Regular habits play an important part in obtaining a good night's sleep - the system becomes used to it. Therefore, an initial insomniac is likely to benefit by a regular program of 'winding down' as bedtime approaches. A sleep-maintenance insomniac, however, is likely to enjoy a more satisfying sleep if he or she engage in more physical and mental exercise..
     As far as possible try to retire at the same time every night. Watch what you eat and drink. Individuals will be aware of which food and liquids tend to keep their stomach churning - we are all different. Malted drinks are helpful for initial sleep insomnia, whilst caffeine (yes, caffeine) is thought to benefit some sleep-maintenance insomniacs.

Initial insomniacs specifically will find it beneficial to learn and persevere with relaxation and meditation techniques. There are many good books and audio tapes dealing with this subject. However, remember that the hypnagogic state provides an opportunity for self-hypnosis.
     The olfactory nerves in the nose lead to the limbic - or emotional - centre in the brain, and it has been established that certain aromas can have a calming effect. Therefore aromatherapy may prove useful for both types of stress related insomnia. A relaxing bath and gentle massage can also be helpful.
     Probably the single most effective treatment remains that of eliminating the cause, namely stress. Examine what factors in your life tend to linger on in your thoughts and keep your brain busy. Then try to do something about it - strike a better balance in life. Ensure that you allow enough time for yourself, as well as for other important issues. At the end of the day, though, possibly the most important issue of all will be your health. And remember that negative thoughts play a significant part in sleep loss.
     Apart from dealing with the stress / anxiety behind sleeplessness, other possible ways of dealing with the problem exist.  One approach is to try to discover from the person's history, when the insomnia started, and attempt to deal with the matter therapeutically. It may be discovered that a specific event, such as a death of someone close, was linked to the onset of sleeplessness. Often, in therapy, the message simply has to be given to the unconscious that 'it is all right now to stop suffering'.
     Given that initial insomniacs tend to be rather too anxious, another technique is to address their specific fears and counter them. For instance, a person who fears burglars and wakens frequently can remedy the situation by acquiring alarm equipment and locking the bedroom door.
     Ear plugs can be effective, too, for light sleepers who wake at the slightest thing. Remember that a radio (or recording of 'white noise') may be used to provide a reassuring and constant background distraction.
     Sleeping tablets are not recommended as the answer to insomnia. They can cause even more problems.

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