Insomnia Symptoms
Insomnia is the condition in which a person has difficulty falling asleep or staying asleep. Studies have shown that, even for the elderly, adequate sleep is one that lasts 7 to 9 hours. People who have insomnia are not happy with their sleep, it does not refresh them and during the day they experience fatigue, lethargy, drowsiness, difficulty concentrating, irritability, sadness, reduced functionality.
This is a frequent and excruciating problem. It is estimated that 30% of the general population have insomnia and 10% have daytime symptoms.
Insomnia is divided into transient and chronic. Transient, it lasts for a while, but it can reappear and is due to some external factor and passes without treatment. Chronic insomnia is characterized by sleep disturbances that occur at least 3 nights per week and last for more than 3 months.
The disorder can be difficulty in the occurrence of sleep, its interruptions, or short duration.
Chronic insomnia is due to many causes, such as: environmental changes, inappropriate behaviors, changes in working hours, diseases and medications.
According to modern views, insomnia is the result of brain function with a disturbance of the sleep-wake rhythm.
Reasons
There are pathological conditions that cause insomnia such as: rhinitis, sinusitis, asthma, chronic obstructive pulmonary disease, gastrointestinal diseases, arthritis, endocrinopathy, encephalopathies, mental illnesses, back pain, chronic pain, frequent urination , restless legs syndrome, sleep apnea and others. Many different medications used for common conditions can cause insomnia.
Daily stress is a common and important cause of insomnia, which in turn increases stress.
Behavior and everyday life are linked to insomnia and cause or exacerbate it. The type of work and hours, midday sleep, messy sleeping hours, preoccupation with other matters in bed, environmental conditions, lighting, noise, temperature, disturbances, physical fatigue before going to bed, the type and amount of food at night, alcohol, caffeine, smoking affect sleep.
Diagnosing and treating insomnia is a medical issue. Doctors use several ways to diagnose and assess insomnia. Dispensaries, laboratories, and even clinics that deal exclusively with sleep disorders have been developed. Those who suffer from insomnia should contact their doctor and, if necessary, be referred to specialists.
Insomnia is treated with medication and cognitive behavioral therapy techniques.
There are 3 classes of drugs that can help with sleep, benzodiazepines (tranquilizers), non-benzodiazepine hypnotics, and melanin receptor agonists. What is appropriate in each case is decided jointly by the doctor and the patient. There are also many over-the-counter preparations of herbal or other origin, but whose effectiveness and safety have not been tested. Acupuncturists claim that they can effectively treat insomnia.
In addition to the help offered by doctors and psychotherapists for the treatment of insomnia, there are several things that the sufferer can do on their own to improve their sleep. Relaxation techniques such as muscle tension and relaxation, controlled breathing, meditation and positive thoughts, controlling external stimuli, establishing stable habits help improve sleep.
Useful tips:
- Establish a consistent sleep schedule
- Go to bed without delay when you feel sleepy
- You only use the bed for sleep or love
- Do not engage in other matters while lying down
- Take care of the bedroom environment (noise, lighting, temperature, disturbances)
- Remove electronic devices from the bedroom
- Do not consume heavy and rich dinners
- Limit, especially in the evening, alcoholic and caffeinated drinks (coffee, tea, coca cola, dark chocolate)
- You take any medicines that have stimulating properties early before bed (consult the leaflet and your doctor)
- When you go to sleep forget your worries
- Do not take a nap at noon, or even if the midday nap does not last more than 30 minutes
- Exercise regularly but finish exercising at least 3 hours before going to bed.
You have to admit your problem and that you don't have to suffer from insomnia. There are effective ways to deal with it, it takes some effort, but it's worth it.
Article by Ioannis Apostolakis: Director of the 1st Pathological Clinic HYGEIA
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