What is Insomnia
Insomnia or difficulty sleeping or not being able to sleep well (also called insomnia). If you suffer from insomnia, you know that insomnia can affect you during the day and night, causing You to feel tired during the day.
And it is causing problems at work to treat insomnia, both you and your doctor need to work together to find the cause and effect of the problem.
Many insomnia patients are caused by many factors. These factors may include your thoughts on sleep. Sleep Hygiene Some patients may have physical illnesses. Or a mental illness that causes insomnia.
How many Types of Insomnia are there?
Insomnia can affect people of all ages. Most people suffer from insomnia for 1 or 2 nights, but sometimes for weeks, months, or even years. Insomnia is most common in women and the elderly.
Adjustment Insomnia (insomnia due to adjustment problems)
Some have difficulty sleeping or not sleeping at night and for less than 3 months. This type of insomnia is usually caused by excitement or stress. For example, children may bend at night before school starts.
Insomnia can occur the night before a major exam or before a sporting event. Adults sleep well before important business meetings or before arguing with family members or close friends.
Most people have trouble sleeping when they are away from home. Travel at different times Exercise before bed (within 4 hours) or when the illness is the cause of this type of insomnia. Sleep will return to normal when stress is relieved or sleep can be adjusted.
Chronic Insomnia (chronic insomnia)
Insomnia for more than 1 month. Most people with insomnia are disturbed by their sleep. But it is wrong to blame all sleep problems for concerns.
A study by the American Academy of Sleep Medicine found that patients with insomnia may have difficulty breathing or abnormal muscle function. Asleep specialist will help you find the cause and recommend effective treatment.
What are the causes of insomnia?
Insomnia can be a sign of another problem, such as a fever or abdominal pain or a combination of factors.
Some people who suffer from insomnia do not sleep most of the time under stress. Some people respond to stress, such as headaches or abdominal pain.
Chronic Stress, Relationship Problems Children with Severe Illnesses or Low-Profit Jobs All Sleep Problems Learning to manage stress can help treat insomnia.
Basic insomnia or psychiatric insomnia. If you don’t sleep well during stress off, you may be worried about not working during the day. So you think you need to sleep at night. It will take a lot of effort.
This will make it harder to sleep. After a few nights, as you get closer to bed, you will be more worried about sleep. Healing should not involve learning or think about sleep. And learn new sleep habits.
Caffeine stimulants make you feel awake. If you drink coffee in the evening, your sleep may be disturbed. It makes you sleepy. Nicotine will also wake you up. Sleeping can be more difficult than for non-smokers.
Many stimulant medications include weight loss pills, antihistamines, and asthma medications Some medications that reduce mucus contain stimulants.
Alcohol, you may think that drinking a glass of wine before going to bed will help you sleep. Although alcohol can make you sleepy, it will wake you up from time to time throughout the night.
Working hours If you work shifts, you often have trouble sleeping. In people who change their working hours, such as those who work at night or in the early morning, try to keep the weekend as scheduled.
Taking a break together every morning will help your body sleep and stay awake is one way to help keep your sleep patterns constant. Routine is important
Exercise You may think that rest and daily routine will help prevent insomnia. In fact, people who exercise a little or exercise at all fall asleep. Exercising regularly will help you sleep better.
The best time to exercise is in the afternoon, 4 hours before bedtime. Do not exercise at bedtime. To reduce heart rate and body temperature, at least 2 hours before bedtime should be left.
Sleeping pills should be used as directed by a doctor. If you take some sleeping pills every night, they will be useless after a few weeks. If you stop taking the medicine immediately, your sleep will be temporarily disturbed.
This problem can be solved by gradually reducing the dose. Studies show that gradually stopping the use of sleeping pills. Sleep cannot be worse than using sleeping pills.
Noise makes the bedroom as quiet as possible. Noise from traffic, airplanes, televisions, and other noises can interfere with your sleep even if it does not wake you up. Drowning can improve sleep (white noise).
Lighting Use blinds or black curtains to protect your bedroom from over-lighting. Light will pass through your eyelids, even if your eyelids are closed. Light will interfere with your sleep.
There are many physical ailments that can interfere with sleep and cause insomnia. Psychological problems Other types of sleep disorders and illness can change sleep Insomnia is easy to diagnose, treatment of the wrong disease can also cure insomnia.
Psychological problems (insomnia) Waking up early in the morning is a common symptom of depression. If you have a mental illness, you can’t sleep well. Treating chronic illnesses can help improve your sleep. Some medications used to treat mental illness can cause insomnia.
Sleep-related respiratory disorders, such as obstructive sleep apnea, can wake up several times or hundreds of nights. Shortness of breath time is reduced to about 10 seconds. Most patients do not usually remember or breathe when they wake up.
Sleep tests to prevent sleep apnea symptoms, which are associated with abnormal breathing, prevent sleep-related illnesses that are more common in men. People who are overweight and elderly who prevent sleep apnea are often treated with Positive Pressure Air Compressors (PAPs). Is. Which is worn on the patient’s nose while sleeping
Intermittent limb movements. Intermittent leg stiffness is a period of muscle contraction. Muscle contractions cause the legs to rotate for 1-2 seconds. These contractions occur from time to time every 30 seconds or hours or maybe longer. Some people may have a lot of legs every night.
This Monday’s movement disturbs sleep hundreds of times every night. As a result, restless sleep intermittently spina bifida occurs more frequently and becomes more severe with age. Treatment includes medication. Iron supplements can help improve symptoms, for example, if you have low blood iron levels.
Grade (Gastroesophageal Reflux) Abdominal contents may return to the throat during sleep. The most common symptom of waking up several times at night is a burning sensation in the chest area.
Because pain and stiffness occur in the middle of the chest when acid reflux occurs during the day, swallowing and being in an upright position can often solve this problem.
During the night, swallowing decreases and stays in position, which facilitates the flow of acid. Frequent walking, coughing or kneeling If you have this problem Trying to get a good night’s sleep Make your head about 6-8 inches above the bed. Drug therapy can cure acid reflux.
When should I ask for help?
If your sleep has been affected for more than 1 month and affects your mood and work during the day, you should see a doctor or sleep specialist. Disease history Physical examination and some blood tests can help find the cause of insomnia Your partner or family member can help provide information about your sleep, such as snoring or restless sleep.
In addition, doctors want to know if insomnia makes you sleepy or depressed. Or how it affects your life in other ways, Sometimes insomnia can be helped by providing knowledge and information. By nature, some people sleep less than others. And let’s not forget that everyone wants only 8 hours of sleep.
When you have insomnia due to poor sleep hygiene, counseling can help. In some cases, medication or symptom testing at a sleep therapist may be recommended.
If you must go to a sleep disorder treatment center, you will make a sleep diary, which describes sleeping and waking for 1-2 weeks.
Can sleeping pills help?
Sleeping pills can help you feel sleepy and active the next day. However, sleeping pills can sometimes obscure some of the symptoms caused by other illnesses.
For example, waking up less at night usually requires proper diagnosis and analysis of different treatment modalities from a medical professional before taking insomnia medications.
There are many types of sleeping pills. There are also some medicines that you can buy without a doctor’s prescription. Each medicine has both advantages and disadvantages, as some medicines have short-term effects. And it works best when you go to sleep.
There are some types of long-term effects. And the best effect of sleeping all night for you is to consult a medical professional to find out which sleeping pills are best for you.
Sleeping pills can be used to treat the following conditions.
Jet lag (traveling in time zones), known for daytime insomnia and sleep deprivation, can take weeks to adjust to travel in time zones. The use of sleeping pills to help you fall asleep while sleeping on a plane during a night trip can help improve sleep and reduce daytime sleepiness.
Shift work People who work in turns sometimes need to use sleeping pills so that they can sleep more easily and they can still sleep more than 1-3. Night shift work can reduce drowsiness during the day and make adjustments when there is a new work schedule.
Severe stress sleeping pills can help prevent long-term sleep problems. Stress is found throughout the period which is helping people with recurrent insomnia
Predictable stress Some people may turn to the night before the monthly sales meeting. Or it may be calming down before the speech if sleeping pills are used.
Chronic Insomnia (Chronic Insomnia) Taking sleeping pills in hand will help insomnia to reduce the symptoms and anxiety that can occur during periods of insomnia. It is important to know that most sleeping pills work best when used for less than 3 weeks.
How to sleep well?
Don’t stay in bed until you can’t sleep. Therefore, some activities should be done, such as reading a book, listening to relaxing music, or reading a magazine. Find relaxation activities but no stimuli so you don’t feel uncomfortable about sleep. This will help relax the body and disturb the mind.
If you can’t sleep within 20 minutes, get out of bed, and find some activities that will make you feel relaxed. If possible, take it out of the bedroom. Your bedroom should be a place to sleep. There is no place to stay when you are upset. When you fall asleep again, go back to bed.
- Do activities that help you relax before bed, such as having a light breakfast or just reading a book for a few minutes.
- Get up at the same time every morning. Be consistent on both working days and holidays.
- Get a good night’s sleep, get plenty of sleep, which will make you feel refreshed every day.
- If you take a nap, avoid taking naps during the day. Try to take as little as possible (less than 1 hour). Do not nap after 3 p.m.
- Maintain a regular schedule of food, medicine, household chores, and other chores on time. It will help you to run the clock of your life easily.
- Use the bed to sleep.
- Don’t drink caffeine after lunch
- Don’t smoke or drink nicotine before going to bed.
- Do not drink beer, alcohol, or any alcohol within 6 hours of going to bed.
- Don’t go hungry before bed but don’t eat near bedtime.
- Avoid strenuous exercise for 6 hours before going to bed.
- Avoid sleeping pills or use medication with caution and do not drink alcohol while taking sleeping pills.
- Take time during the day to deal with things that bother you. Talk to a family member or friend you are worried about. Express your feelings by writing a note. If anxiety is frequent, talk to your doctor.
- Keep your bedroom quiet, dark, and easy to remember. You should think about the cave. Like bats, because bats are sleep champions, it takes 16 hours of sleep each day. He may have slept in a dark, cool place.