Mixing alcohol and sleeping pills: effects on insomnia management

Sleeping and Insomnia

Introduction have been observing my roommate's sleeping patterns. He has insomnia and takes sleeping pills every night, sometimes with alcohol. My hypothesis is that his dependence on sleeping pills and his mixing with alcohol are hindering his condition, rather than helping it. I think that there are many other, more natural things he could do to ease his insomnia.

General understanding of sleeping

We spend about one third of our life sleeping. Sleep is defined as the suspension of consciousness during which the powers of the body are restored (ThinkQuest, 2003). The brain is not at rest during sleep as popularly thought, but is extremely active and it is the brain that tells us when it is time to sleep. Sensations of light taken in from the retina are transferred through the nerves to an area of the brain determines the amount of light exposure and adjusts the body accordingly. The exact purpose of sleep remains a mystery, but researchers speculate that during certain stages of sleep, the brain is testing, strengthening, or somehow improving our neurons.

The brain follows cycles of between 90 and 100 minutes each during sleep repeating 4 or 5 times in a course of one night (ThinkQuest). There are two types of sleep: Non-REM sleep and REM sleep. Cycles one, two, three, and four are generally non-REM stages. The stages then quickly reverse and REM sleep, which is the dreaming period, is attained. The cycle then starts over. The proportional amount of sleep we get also changes with age.

During non-REM sleep the heart rate decreases and stabilizes. The breathing pace slows and muscles relax. Blood vessels open wider to allow greater blood flow to the muscles, while the blood pressure drops and the metabolic rate drops about 20%.

Periods of eye movement and muscle twitching occur during REM sleep, hence the name REM (rapid eye movement). The brains temperature increases and tissues swell. There are variations in heart rate, blood pressure, and breathing rate as well.

About Insomnia

People suffering from Insomnia, the most common sleep disorder, have trouble falling asleep and/or staying asleep. They may wake up frequently during the night with difficulty returning to sleep, wake up too early in the morning, or experience a night of unrefreshing sleep (Cardinal, 2003). Headaches, difficulty concentrating, irritability, bloodshot eyes, and daytime sleepiness are other symptoms. There are three distinct types of insomnia: Transient, Short-term, and Chronic Insomnia.

Transient Insomnia is very short-term, lasting only a day or two (Cardinal, 2003). It may be caused by sleeping in a strange bed (a hotel, perhaps), or worrying about an important upcoming event. Short-term insomnia can last anywhere from a few days to a few weeks. Stress or poor sleep habits are common causes. Chronic insomnia is a much more serious problem. It can last for years and sometimes starts in early childhood. Health problems may result from Chronic Insomnia, as well as excessive daytime sleepiness, poor concentration, memory loss and irritability.

Insomnia is often not a disease but a symptom of some underlying disease or problem (Cardinal, 2003). It may be brought about by stress, anxiety, or depression. Chronic disorders, such as sleep apnea, diabetes, kidney disease, arthritis, have been known to result in Insomnia, as well as the medications used to treat these ailments. Poor eating habits, caffeine, and the consumption of alcohol and nicotine are known to disrupt sleeping patterns also.

Men and women of all ages can suffer from Insomnia, although it seems to be more common in women and the elderly people (Cardinal, 2003). The ability to sleep appears to decrease with advancing age rather than their need for sleep.

Treatment for chronic insomnia consists of first diagnosing and treating underlying medical or psychological problems (Cardinal, 2003). Meditation, hypnosis, and soothing music/sounds have been proven useful techniques in reducing stress and anxiety. The mind needs to stop racing, the muscles to relax so a restful sleep can occur. Doctor prescribed sleeping pills are available to promote sleep in patients, although long-term usage is controversial. And most importantly, an improved lifestyle focusing on diet is necessary.

Conclusion

After observing my roommates sleeping patterns, diet, and other aspects of his lifestyle, I researched what I believed to be his 'ailment'. I presented the results of my research to him and together we proceeded to free him of it. He began by following a strict diet of organic and fresh foods; no caffeine, alcohol, or nicotine after 5:00pm; stretching every morning and jogging every afternoon; and a low stimulation environment starting at sunset.

Within two days he reported that he was feeling more refreshed and energetic, and less anxious. A week later, he was falling asleep from pure exhaustion and waking up bright and early, rejuvenated.