Chronic insomnia can increase a person’s chances for developing anxiety disorders and depression. In fact, significant associations have been found between long-term chronic insomnia and the development of anxiety disorders and depression.

Insomnia is a type of sleep disorder in which a person has trouble falling asleep, staying asleep, waking up too early, or having an overall poor quality of sleep. Insomnia is the most commonly reported of all sleep disorders. Research has found that alleviating chronic insomnia may reduce the risk of developing anxiety disorders.

Experts recommend that adults get seven to eight hours of sleep each night for good health and optimum performance. Adolescents should sleep about nine hours a night, school-aged children between 10-11 hours a night and children in pre-school between 11-13 hours a night.

Exposure to severe stressful events can trigger sleep disturbances in people with undisturbed sleep before the event. Those liable to anxiety before the event seemed to be at a higher risk of post-event sleep disturbances compared with those not liable to anxiety.

Anxiety-induced insomnia can be aggravated by many poor habits, including the consumption of stumulants such as tobacco and caffeine, as well as certain medicines, alcohol, and drugs. A change in sleep habits or surroundings, or having overall poor sleep habits can make insomnia worse. In addition, a lack of regular exercise may be a factor in worsening insomnia as well.

People lacking enough sleep will feel tired when they wake up, as if they didn't get enough sleep. They may also feel grouchy, sleepy, or anxious, and be unable to get things done during the daytime.

Chronic insomnia can also lead to serious health problems or aggravate current predicaments. Insomnia weakens the immune system. In fact, links have been found between insomnia and diseases such as heart disease, diabetes, and cancer. It can also lead to premature aging.

There are many prescription drugs available to treat insomnia, but a change in habits and lifestyle can go a long way in improving the quality of sleep. Medication may not be needed.

Some of the lifestyle changes that can be made to improve insomnia include:

• ·Going to bed and getting up at about the same time every day to reinforce your body's sleep-wake cycle


• ·Not eating or drinking in large amounts before bedtime. Many experts recommend that one should stop eating around three hours before bedtime.


• ·Avoiding nicotine, caffeine and alcohol in the evening (or at all).


• ·Exercising regularly. Confine moderate to rigorous activity between morning and early evening. Doing yoga or simply stretching can help prepare the body for sleep.


• ·Making the bedroom cool, dark, quiet and comfortable. Using blackout curtains, eye covers, earplugs, extra blankets, a fan or white-noise generator, a humidifier or other devices can create an environment suitable for sleep.


• ·Sleeping primarily at night. Limit daytime sleep to about a half-hour and make it during midafternoon.


• ·Choosing a comfortable mattress and pillow.


• ·Starting a relaxing bedtime routine. This may include taking a warm bath or shower, reading a book, or listening to soothing music.


• ·Going to bed only when tired and turn out the lights. If you cannot fall asleep within 20 minutes, do something else.