Insomnia
Chapter I: Introduction General Consideration
Statement of the Problem
Objectives of the Problem
Importance of the Problem
Definition of Terms
Chapter II: Definition of Insomnia
Chapter III: Insomnia Causes
Causes of Chronic Insomnia
Physiological Causes
Psychological
Chapter IV: Symptoms of Insomnia
Possible Diagnosis
Chapter V: Types of Insomnia
Chapter VI: Prevention of Insomnia
Prevention in Insomnia from Shift Changes
Prevention in Insomnia from Jet lag
Tips for getting a better night sleep
Chapetr VII: Treatment of Insomnia
Music Theraphy
Cognitive Behavioral Theraphy
Medicines
Relaxation Exercise
Chapter VIII: Statistics of Insomnia
Chapter IX: Conclusion
Final Bibliography

Chapter I
Introduction
General Consideration Insomnia is a symptoms,not a stand-alone diagnosis or disease.It is an abnormal wakefulness or inability to fall asleep throughout the night.Insomnia can be related to a medical or psychiatric illness,can be caused by mental stress or excitement or can be caused by your daytome and bedtime habits.It causes may be divided into situational factors,medical or emotional problems are probably the principal cause of insomnia.

Insomnia can be prevented and treated in many ways. To prevent it, the patient is urged to try to avoid focusing his/her thoughts on the problem of insomnia and to learn and practice relaxation techniques. The main focus or treatment for insomnia should be directed toward finding the cause. There are many treatment to help you sleep better.

Importance of the Problem This study is important because of the following reasons: 1. Studying insomnia can help people to learn the real meaning of it and to know the different causes of insomnia 2. Many people suffered from insomnia, it can help them how to prevent it. 3. It can help people who have insomnia.It is important to know the different kinds of treatment of insomnia.

Statement of the Problem This paper is a study of Insomnia , a kind of symptoms that can be related to a medical or psychiatric illness or a abnormal wakefulness of a person. It outlines the different kind of causes,symptoms and it can help people who have insomnia,how to prevent it and treated it.

Specifically it aims to discuss the following points: 1. What is Insomnia? 2. What are the causes of insomnia? 3. How insomnia can be treated? 4. How to prevent insomnia? 5. What are the symptoms of insomnia?

Objectives of the Problem 1. To explain the definition of Insomnia. 2. To know the different causes of Insomnia. 3. To find the symptoms of Insomnia. 4. To help people how to prevent it. 5. To know how to treat it.
Definition of terms
Biofeedback — A training technique that enables an individual to gain some element of control over involuntary body functions.
Mood disorder — A group of mental disorders involving a disturbance of mood, along with either a full or partial excesseively happy (manic) or extremely sad (depressive) syndrome not caused by any other physical or mental disorder. Mood refers to a prolonged emotion.
Sleep apnea — A condition in which a person stops breathing while asleep. These periods can last up to a minute or more, and can occur many times each hour. In order to start breathing again, the person must become semi-awake. The episodes are not remembered, but the following day the client feels tired and sleepy. If severe, sleep apnea can cause other medical problems.
Sleep disorder — Any condition that interferes with sleep. At least 84 have been identified, according to the American Sleep Disorders Association.

Chapter II
Definition of Insomnia Insomnia is an abnormal wakefulness; an inability to fall asleep easily or to remain asleep throughout the night. The frequency of persistent is high. It is a symptoms, not a stand-alone diagnosis or disease. By definition, insomnia is difficulty initiating or maintaining sleep, or both and it may due to inadequate quality or quantity of sleep. Insomnia is not defined by a specific number of hours of sleep that one gets, since individuals vary wide in their sleep needs practices. Insomnia is a poor quality sleep or inability to sleep. Insomnia may cause problems during the day, such as tiredness, a lack of energy, difficulty concentrating, and irritability. Almost everyone experiences some level insomnia. Insomnia can be as simply as not being able to sleep because excitement of the day ahead or a change in sleep patterns. Insomnia is difficulty getting enough sleep or troble sleeping without interruption. You may have difficulty falling asleep, may wake up to early, or may wake up periodically during the night. Insomnia can be related to a medical or psychiatric illness, can be caused by your daytime and bedtime habits. Insomnia is the inability to obtain adequate sleep ,either in duration or in depth of sleep. Because sleep habits differ from one individual to another, insomnia is usually defined by the subjective attitude of the person rather than the objective criteria. A person who gets seven hours of sleep but feels that he needs more may suffer just as much from insomnia is the person who sleps only five hours but who would prefer to sleep six. Elderly people sometimes complain of not being able to sleep well at night, but this often because they are inactive and may doze during the day.

Chapter III
Insomnia Causes Insomnia maybe caused by a host reasons. These causes may be divided into situational factors, medical or psychiatric conditions, or primary sleep problems. Many of the cause of transient and short-term insomnia are similar and they include: * An uncomfortable mattress * Jet Lag * Change in shift work * Excessive or unpleasant noise * Uncomfortable room temperature * Stressful situation in life * Presence of an acute medical or surgical illness or hospitalization * Withdrawal from drugs, alcohol, sedative, stimulant medications * Insomnia related to high attitude(mountains) * A change in sleeping environment * Pajamas that are too tight * Eating a heavy meal before bedtime * Watching TV and reading books or problem solving in your bed. * Taking a prescription medication that has insomnia as a side effect. * Cigarette smoking * Not exercising enough during the day
Other Causes of Insomnia * Common stimulants associated with poor sleep include caffeine and nicotine. You should consider not only restricting caffeine and nicotine use in the hours immediately before bedtime but also limiting your total daily intake. * People often use alcohol to help induce sleep, as a night cap. However it is poor choice. Alcohol is associated with sleep distribution and creates a sense of non refreshed sleep in the morning. * A disruptive bed partners with loud snoring or periodic leg movements also may impair your ability to get a good night’s sleep.

Causes of Chronic Insomnia * Psychiatric illness especially depression or post-traumatic stress disorder. * Chronic medical illness, especially kidney disease, heart failure or asthma. * Painful illness, especially arthritis ,neuropathy, acid reflux or cancer. * Hormone imbalance, especially menopause or hyperthyroidism. * Taking a prescription medicine that insomnia as a side effect.

Apart from external causes, such as excessive light or noise, there are two basic reactions for sleeplessness; emotional disorders, such as anxiety and the presence of pain or other physical discomfort. Mental or emotional problems or probably the principal cause of insomnia. Among the most common physical problems that cause insomnia are aching of the leg, muscle cramps, skin irritations,shortness of breath, and fever cause by infections. Disorders of the peripheral nerves, notably those associated with diabetes mellitus and alcoholism, are also frequently characterized by Insomnia. Pressure on the roots of the spinal nerves, as occurs in cancer of the pancreas, is characteristically more troublesome at night. Sometimes insomnia results from physical discomfort in the body. Pain or indigestion, for example, may cause wakefulness. Drinking stimulating beverages, such as coffee, or taking drugs to overcome fatigue may also lead tto difficulty in sleeping. Sometimes an illness that cause restless and nervousness may be responsible for insomnia. Usually, however insomnia is brought about worry, tension or some other psychological factor. The causes of insomnia maybe physical or psychological or, most often, a combination of both. Some persons are more sensitive to conditions around them than to others, and maybe kept awake by slight noise, light or sharing their bed. Drinking large quantities of fluids may cause an uncomfortable feeling of distension of the bladder. Type of bedding may also caused insomnia.

Physiological Related Insomnia Physiological causes span from circadian rhythm disorders, sleep wake imbalance, to na variety of medical condition. * Chronic pain syndrome * Chronic fatigue syndrome * Congestive heart failure * Night time angina from heart disease * Acid reflux disease * Chronic obstructive pulmonary disease * Nocturnal asthma * Obstructive apnea * Degenerative disease * Brain tumor, strokes or trauma.

Psychological Related Insomnia The most common psychological problem that may lead to insomnia include: * Anxiety * Stress * Schizophrenia * Mania * Depression In fact, insomnia may be an indicator of depression. Many people will have insomnia during the acute phases of a mental illness. Your doctor often can determine the cause of your insomnia by asking about your habits and sleep environment, by reviewing your symptoms, and examining you. Your doctor may suggest that you keep a sleep diary(a log of your sleep patterns)to provide an exact record of how many hours you sleep, whether symptoms may be your trigger for awakenings, and at what times you wake up. If your doctor suspects that a medical illness is causing your insomnia you may need additional tests. In some patients , an overnight sleep study at a sleep clinic may be necessary. During a sleep study, your brain waves, breathing pattern and oxygen level can be monitored and your body movement can be observed.

Chapter IV
Symptoms of Insomnia Doctors associate a variety of signs and symptoms with insomnia . Often, the symptoms interwine with those of other medical or mental conditions. * Some people with insomnia may complain of difficulty falling asleep or waking up frequently during the night. The problem may begin with stress. Then, as you begin to associate the bed with your inability to sleep, the problem may become chronic. * Most often daytime symptoms will bring people to seek medical attention. Daytime problems caused by insomnia include the following: * Poor concentration and focus * Difficulty with memory * Impaired motor coordination(being uncoordinated) * Motor vehicle accidents because of fatigue, sleep-deprived drivers Other symptoms are difficulty asleep, waking up periodically during the night, waking up in the early morning, but not feeling rested, feeling tired and irritable during the day, having trouble concentrating and diagnosis.
Possible Diagnosis * Restless Legs Syndrome - irresistible urge to move the legs, which worsens at night and is alleviated by walking; involuntary jerking of the limbs during sleep. * Fibromyalgia – muscle aches, pains and stiffness; specific points on the body that feel sore when pressed; fatigue; headaches; feeling unfreshed upon awakening in the morning. * Hyperthyroidism – protruding eyes, weight loss despite increased appetite; intolerance to heat; excessive perspiration; nervousness or restlessness; possibly, swelling in the neck; palpitations. * Depression – persistent feelings of sadness, apathy or hopelessness; diminished interest in the activities; loss off or unusual increase in appetite and weight; insomnia or drowsiness; difficulty concentrating; agitation * Post-traumatic Stress Disorder – symptoms occur after experiencing traumatic event and include: feeling of fear; nightmares and upsetting flashbacks; depressions; anxiety; irritability; sleep disturbances; heart palpitations; headaches; dizziness; fatigue; an exaggerated startle response. * `Bipolar Disorder – symptoms vary depending on phase of the disorder; mania: inflated self-esteem, elation, euphoria, grandiosity, increased activity and decreased need for sleep; depression; persistent feelings of sadness, apathy or hopelessness; diminished interest activities; loss of apetite and weight; insomnia or drowsiness; difficulty concentrating ; agilitation in older patients. * Chronic Fatigue Syndrome – severe fatigue made worse by exercise; recurrent flue-like symptoms; persistent sore throat: low-grade fever; muscle and aches; headaches; painful; swollen lymph nodes; depression and mental confusion, memory loss; sleep difficulties.

Chapter IV
Types of Insomnia

There are different classifications of Insomnia: transient, intermittent, chronic, terminal or post dormitional, initial or predormitional insomnia. Transient insomnia is short term insomnia. It can last from a single night to a few weeks. Intermittent insomnia is insomnia occurs on and off. Chronic insomnia is insomnia that occurs constantly, usually most nights and lasts for a month or more. Terminal or post dormitional insomnia is insomnia which the person awakes very early and cannot get back to sleep, is a characteristic symptom of depression. This type of insomnia is particularly unpleasant because it prolongs the time the person is awake and un misery. Initial or predormitional, this type of insomnia may also can be caused by vigorous mental activity or excitement late at night. In additional, some people have a neurotic preoccupation with the need to obtain what they feel is the idea amount of sleep and these people may be kept awake by worrying about the harm they believe will be caused by their sleeplessness.

Chapter VI
Prevention of Insomnia

Most experts agree that sleeping pills do not help and may add dependence and addiction to the problems of insomnia. In recent years behavioral techniques have been used with some measure of success. The patient is urged to try to avoid focusing his or her thoughts on the problem of insomnia, and to learn and practice relaxation techniques. Persons with persistent insomnia should be referred to a sleep disorder center for evaluation and treatment.

It helps to have habits that promote healthy sleep: * Follow a regular sleep schedule. Have a routine bedtime and wake up at roughly the same hour each morning. * Sleep in loose, comfortable clothes in a comfortable bed. * Eliminate any sources of noise or bright lights that prevent or disrupt sleep. If noise from outside your bedroom can’t be eliminated. It might help if you drown out that noise by creating a monotonous noise of your own. Use a fan, a channel with static noise on your radio, or a recording of ocean waves to make a noise that can lull you to sleep. * Maintain a comfortable temperature in your bedroom. * Exercise: exercise regularly at least 30 minutes daily, five days a week (aerobic exercise and general fitness) * Diet: avoid large meals and exercise fluids before bedtime as they cause trouble falling asleep. * Environment, such as light, noise and temperature, may help prevent insomnia.
Other Prevention of Insomnia * Stress may be positive /negative and concerns about sleep may vary. Many stressors will go away with support and reassures. * Education about the importance of good sleep habits is also helpful. * Some people may need short-term treatment with medications. A doctor will often work toward the lowest effective dose with a short-acting sedative to achieve proper sleep. * Cut down in beverages containing caffeine during the day, since the stimulating effects of caffeine can last for many hours. * Avoid heavy meals before bedtime * Eliminate alcohol, since many people experience wakefulness as the effect of the alcohol wears off. * Exercise daily * If you read before bed, do this in your chair or in another room. * Consider sleeping in a separate bed or separate room if your partner keeps you awake.

* General Recommendations: include the following * Learn to relax. Self-hypnosis, biofeedback and relaxation breathing are often helpful. * Control your environment. Avoid light, noise and excessive temperature. Use the bed only to sleep and avoid using it reading and watching TV. * Sexual activity is an exception * Establish a bedtime routine * Fix wake up

Prevention of Insomnia from Shift Changes * Behavioral therapy has been useful in modifying the insomnia and symptoms of sleep deprivation in shift workers * You should shift your schedule forward in a clockwise direction- from days to evening to night shift and allow sufficient time to adopt between shift changes. * Bright light is a potent stimulus to circadian rhythm. Bright light is being examined as a rhythm syncheonizer. * Shift workers should stress the importance of good sleep habits with regular bedtime and awakening. * Supplemental naps may be necessary to ensure work time alertness. * Discuss the use of naps with a doctor * Some people promote using short-acting sedatives in the first few days following a shift change but not everyone agrees.

Prevention of Insomnia from Jet Lag * Behavioral and short-term drug therapy has been used * If you can anticipate a trip, begin to shift your bedtime to coincide with the time schedule in your destination * Short acting tranquilizers (benzodiazepines) have been shown to be useful. Melatonin, a hormone secreted by the pineal gland that regulates our sleep-wake cycles, has also been used

Tips for getting a better night sleep:

* Avoid alcohol * Avoid smoking * Avoid caffeine * Exercise regularly * Avoid sleep interruptions * Relax before bedtime * Avoid liquid before bedtime * Avoid long naps during the day * Avoid trying to sleep * Get up the same time each morning * Use your bed for sleeping * Check your medications

Chapter VII
Treatment of Insomnia

Tossing and turning during the night or having trouble falling asleep can make you sleepy and grouchy during the day. You may have tried things to help your insomnia that haven’t worked. The good news is that where are many treatments to help you asleep better. If you have a medical problem, such as stress or depression, treating that problem may help you sleep better. In general, transient insomnia resolves when the underlying removed or corrected. Most people seek medical attention when their insomnia becomes more chronic. The main focus of treatment for insomnia should be directed towards finding the cause. Once a cause is identified, it is important to manage and control the underlying problem, as this alone may eliminate this insomnia. Treating the symptoms of insomnia without addressing the main cause is rarely successful. The following therapies may be used in conjunction with therapies directed towards the underlying medical or psychiatric cause. There are also the recommended therapies for some of the primary insomnia disorders. Generally, treatment of insomnia entails both non-pharmacologic and pharmacologic aspects. It is best to tailor treatment for the individual patient based on the potential cause. Students have shown the combining medical or non-medical treatments typically is more successful in treating insomnia then either one alone. Transient insomnia resolves when the underlying trigger is removed or connected. Most people seek medical attention when their insomnia becomes more chronic. The main focus or treatment for insomnia should be directed towards finding the cause. Treatment options include behavior and lifestyle changes, medicines, and complementary medicines. Insomnia is often caused by another disease or psychological problems. In any such case, it is important that the underlying conditions can be treated to eradicate the insomnia. A physical examination may help determine if the insomnia is caused by other health issues. Recent research has reported that cognitive behavior therapy can be more effective than medication in controlling insomnia is insomnia. In therapy, patients are taught improves sleep habits and are counseled on counter-productive thoughts about sleep. For success with this type of therapy, the individual may need to see a therapist weekly over two to three months. Getting ready for bed means more turning down the sheets. Sleep experts know that there are many things that affect how well you sleep. And research shows that, compared to using medicine, behavioral changes improve overall sleep quantity and the time it takes to fall asleep without any side effects. Perhaps most important, these improvements last over time. Occasional or mild insomnia can be treated with soothing beverages, such as warm milk, or with medicines that have a calming effect. More severe insomnia may require drugs to induce sleep. In such cases, treatment of the psychological causes may also be helpful. Sedatives and sleeping-inducing drugs, especially chloral hydrate and the barbiturates, are often useful in managing insomnia, but they should be administered only under a physician’s direction. In patient who are severely depressed, special precautions must be taken to avoid the dangers of intoxication, addition and suicide. Some people use alcohol to help them asleep, but that’s not good idea. At first, drinking alcohol may make you sleepy and help you fall asleep. But when you drink alcohol, you are more likely to wake up later in the night and have a hard time falling back asleep. This can leave you feeling tired the next day.

MUSIC THERAPY Music is used to influence physical, emotional, cognitive and social well being and improve quality of life for healthy people, as well as those are disabled or ill. It may involves either listening to a performing music, with or without the presence of a music therapist. In order adults music may result in significantly better sleep efficiency, shorter time needed to fall asleep, less sleep disturbance and less daytime dysfunction. There is also evidence of benefit in elementary age children who use music during naptime and bedtime.

Positive thinking with Cognitive-behavioral therapy Positive thinking, or healthy thinking, is a way to help you stay well or cope with a health problem by changing how you think. Cognitive-behavioral therapy is a type of counseling that can help you understand why you have sleep problems and can show you how to deal with them. Research shows that cognitive-behavioral therapy helps reduce interrupted sleep over time.

Medicines In some case, taking sleeping pills for a short time helps you get some rest, while behavioral and lifestyle changes can help you over the long term. Sleep medicines include: * Prescription sleep medicines * Benzodiazepines

Relaxation Exercise * Breathing exercise for relaxation * Doing guided imaginary to relax * Doing meditation * Relaxing your mind and body

Chapter VIII
Statistics of Insomnia Insomnia affects all age group. Among adults, insomnia affects women more often than man. The incidence tends to increase with age. It is typically more common in people in lower socioeconomic groups, chronic alcoholics and mental health patients. Stress most commonly triggers short-term pr acute insomnia. If you don’t address your insomnia, however it may develop into chronic insomnia. Anyone can have insomnia. Insomnia occurs in women , the elderly and individuals with a history of depression or bipolar disorder. Stress, anxiety, a medical problem, or the use of certain medication can contribute to developing insomnia. Pregnant women are particularly vulnerable to insomnia. Women who are pregnant may have insomnia because of hormone changes, heartburn, leg cramps or a need to urinate more frequently. In addition , the unborn baby’s increasing size often makes it harder for the mother to find a comfortable sleeping position.
High risk groups for insomnia * Travelers * Shift workers * Seniors * Adolescent or young adults students * Pregnant women * Menopausal women

Chapter IX
Conclusion

I conclude that insomnia is an abnormal wakefulness; an inability to fall asleep or to fall asleep ot to remain asleep through out the night. The frequency of persistent of insomnia is high. By definition, insomnia is difficulty initiating or maintaining sleep. Or both and it may due to inadequate quality or quantity of sleep. Insomnia is not defined by a specific number of hours of sleep that one gets, since individual vary widely in their sleep needs and practices. Insomnia may be caused by a host of different reasons. These cause may be divide into situational factors, medical or psychiatric conditions, or primary sleep problem. The causes of insomnia may be physical or psychological or most often, a combination of both. Jet lag, changes in shift work, excessive or unpleasant noise, uncomfortable room temperature, withdrawal from drug, alcohol, sedative or stimulant medications, pregnant women and stressful situations in life such as exam preparation, loss of a loved one, unemployment, divorce are some of the causes of it. Some people with insomnia may complain of difficulty falling asleep or waking up frequently during the night. The problem may begin with stress. Then, as you begin to associate the bed with your inability to asleep, the problem may become chronic. The symptoms of it intertwine with those of other medical or mental conditions. You may have tried some things to help your insomnia that haven’t work. The good news is that there are many treatments to help you better. But first it helps to know the reasons why you don’t sleep well. If you have a medical problem, such as chronic pain, or an emotional problem, such as stress or depression treating that problem may help you sleep better. Treatment options include behavioral and lifestyle changes, medicines and complementary medicines. To improve your sleep there are some things you can try like relaxation exercise, positive thinking with cognitive-behavioral therapy or lifestyle changes are simple things you can do to help you sleep better. And if you have an insomnia you should don’t rely on alcohol, that’s not a good idea because this can leave you feeling tired the next day. There are also preventions in insomnia. It helps to have habits that promote healthy sleep like; follow regular sleep schedule, sleep in loose comfortable clothes in a comfortable bed, eliminate any sources of noise or bright lights that prevent or disrupt sleeo or maintain a comfortable temperature in your bedroom. Insomnia is an extremely common and complex problem that can result from a number of different causes. Insomnia is a symptom of disturbance, not a disease in itself. Addressing this condition requires a through analysis of each case to identify factors that may cause or contribute to the problem.

Bibliography

Donald, Hensrud M.D.(1998).”Insomnia.”Retrieved January 20,2013, from http://www.mayoclinic.com/health/insomnia/DS00187.

Belmonte, Joelle(2001).”About Insomnia.”Retrieved January 19,2013, from www.healthguide.org/life/.

Amit, Bhandari(2002).”Types of Insomnia.”Retrieved January 20,2013, from www.insomnia.emedtv.com/insomnia/types-of-insomnia-p2.html.

Saisan, Joanna(2010).”Can’t sleep? Causes, Cures and treatment.”Retrieved January 17,2013,from http://www.helpguide.org/life/insomnia_treatment.htm.

Sowder, Jules(2009).” Facts About Insomnia.”Retrieved January 20,2013, from http://www.better-sleep-better-life.com/facts-about-insomnia.html.

In-text Citation
Creating awareness of facts about insomnia is an essential element for promoting a healthy society. Insomnia is the most common of all sleep disorders and affects between 30-50 percent of people. Ten percent of these individuals have chronic insomnia. Lack of sleep is linked to a number of serious health problems that can compromise long-term physical and emotional well-being. Sowder, Jules(2009).Facts About Insomnia.Retrieved January 20,2013, from http://www.better-sleep-better-life.com/facts-about-insomnia.html.
Insomnia is a disorder that can make it hard to fall asleep, hard to stay asleep, or both. With insomnia, you usually awaken feeling unrefreshed, which takes a toll on your ability to function during the day. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life. Donald, Hensrud M.D.(1998).Insomnia.Retrieved January 20,2013, from http://www.mayoclinic.com/health/insomnia/DS00187.

Insomnia is far from being a modern problem. According to the Online Etymology Dictionary, the term “insomnia” appeared in 1623, was Anglicized as insomnie, from Latin insomnia “want of sleep,” composed of “in”(meaning not) and “somnus” (meaning sleep).The actual modern form dates from way back, in 1758.Insomnia is far from being a problem of the modern society as it has affected us from the beginning of time. I do not think that caveman didn’t had problems sleeping, as they had lots of “problems” on their head, like, for example, worrying about what they’ll eat the next day, how to keep the carve warm or how to avoid those pesky predators that were wandering around. Belmonte, Joelle(2001).About Insomnia.Retrieved January 19,2013, from www.healthguide.org/life/.
Insomnia is a condition that comes in several forms. Your healthcare provider will determine which insomnia type you have based on what is causing it, how often it occurs, and how long it tends to last. For example, your insomnia could be classified as primary or secondary. Insomnia can also be categorized in other ways, such as whether it is acute, transient, or chronic. Amit, Bhandari(2002).Types of Insomnia. Retrieved January 20,2013, from www.insomnia.emedtv.com/insomnia/types-of-insomnia-p2.html

Do you struggle to get to sleep no matter how tired you are? Or do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock? Insomnia is a common problem that takes a toll on your energy, mood, health, and ability to function during the day. Chronic insomnia can even contribute to serious health problems. Simple changes to your lifestyle and daily habits can put a stop to sleepless nights. Saisan, Joanna(2010).Can’t sleep? Causes, Cures and treatment.Retrieved January 17,2013,from http://www.helpguide.org/life/insomnia_treatment.htm