INSOMNIA DEFINITION, PREVENTION, AND TREATMENT

INSOMNIA DEFINITION, PREVENTION, AND TREATMENT

Understanding of Insomnia – Difficulty sleeping or insomnia is a sleep disorder characterized by difficulty to start sleeping or maintaining sleep. The amount of time each person needs to vary. However, the average sleep requirement for adults is 7-8 hours a day.

Insomnia will not only lower your energy in the morning and disrupt your mood, but it can also affect your health and decrease your quality of life. Poor sleep quality due to insomnia can affect a person’s physical or mental.

 Insomnia

The following are complications that can occur due to insomnia:

  • Work performance or school will decrease
  • Increase the risk of accidents if driving a motor vehicle
  • Psychiatric disorders, such as anxiety disorders and depression
  • Being overweight or obese
  • Irritability and emotion
  • Increase the risk of hypertension, heart disease, and diabetes mellitus

Diagnosis of Insomnia

Determination of diagnosis of insomnia can be done through a series of medical interviews. Through this interview can be known the history of the disease, medical history, and sleep patterns. Your doctor may ask you to record your sleep schedule for two weeks or more to see your sleep patterns.

It can also be a physical examination. Laboratory tests may also be undertaken if you are suspected of having hyperthyroidism. If you feel insomnia, you should consult a doctor.

Symptoms of Insomnia

There are some symptoms of sleeplessness/insomnia commonly felt by the sufferer. For example, The sufferer often takes more than 30 minutes to get to sleep. Also, the sufferer can only sleep for 6 hours or less, at least 3 days in a row in 1 month or more.

Patients with insomnia usually have one or more of the following symptoms:

  • Difficult to start sleeping
  • Often awakened at night and difficult to sleep back
  • Get up too early
  • Feeling tired and sleepy the next day
  • Difficulty remembering or concentrating

Insomnia

Treatment of Insomnia

To overcome the difficulty sleep/insomnia must be known the first cause for treatment on target. In general, treatment of insomnia is divided into two major groups, namely:

Behavioral changes.     

Behavior therapy is the first-line therapy to treat insomnia. This consisting therapy can be done by making good sleeping habits. For example by making regular sleep schedules, avoiding activities that can keep you awake, and create a comfortable environment for sleep.

Cognitive behavioral therapy.     

This therapy helps you control or eliminate negative thoughts and worries that keep you awake.

Relaxation techniques.    

Muscle relaxation and breathing exercises can reduce anxiety disorders.

Stimulus control therapy.    

This therapy aims to limit the activity in the bed that keeps you awake. Also, you will also be required to make the bed only to sleep and perform sexual activities. Not for reading, working, watching TV, or eating.

Provision of drugs.    

Drugs are given if insomnia is not successfully treated with therapy. Sleeping pills should only be given by a doctor and remain under the supervision of a physician. Doctors usually do not recommend the use of sleeping pills in the long term.

Cause of Insomnia

The cause of insomnia is divided into two major groups:

  • Primary insomnia. This is a sleep disorder not caused by health problems.
  • Secondary Insomnia. This is a difficulty sleeping caused by other causes, such as health problems such as asthma, depression, gastroesophageal reflux disease / GERD, cancer, and pain. Also, jirga can be caused by the consumption of drugs or other substances, such as alcohol.

Some of the following are the trigger factors for suspected insomnia:

  • Stress (job loss, divorce, death, etc.)
  • Certain diseases
  • Environmental-induced factors, such as extreme noise and temperature (cold or heat)
  • Drugs (g., depression medication, anti-hypertension, and asthma)
  • Sleep schedule is disturbed, for example, because of jet lag and work with shift system
  • Pain
  • Depression or anxiety disorder
  • Caffeine, nicotine, and alcohol

Prevention of Insomnia

Difficult to sleep/insomnia can be prevented in several ways, including:

  • Regular exercise. Should do at least 4 hours before bedtime. Avoid exercising near bedtime as it may interfere with sleep quality.
  • Avoid caffeine, nicotine, and alcohol, especially in the afternoon and evening.
  • Make yourself exposed to the sun in the afternoon. This can help the body release melatonin for the regulation of the body’s circadian rhythms. This is the determinant of your body’s biological clock.
  • Exercise techniques release stress, such as yoga, meditation, or relaxation.