How do you get rid of insomnia?
It is known that the common problem of many people who live a modern life is the need for a healthy sleep. Experts provide detailed information about the insomnia problem that they examine from different angles.
Insomnia is defined as sleep disturbance, sleep escaping or difficulty sleeping, although people have the chance to sleep adequately.
The condition may be short-term (acute), long-term days or weeks, or persistent (chronic) and persist for one month or more. Director of the Sleep Disorders Program at Wexner Medical Center, Ohio State University. Ulysses Magalang says that acute insomnia is usually caused by stressful events such as death in the family, while chronic insomnia is caused by a medical or psychiatric problem.
People suffering from insomnia may feel drowsy, hard to concentrate and learn, and may feel frustrated, anxious or depressed throughout the day, according to the US National Institute of Health (NIH). According to a literature review conducted by the University of Rochester in February 2010, people with persistent sleep disorders are at high risk of traffic accidents; they also have a higher absenteeism rate and are less satisfied with their work.
Insomnia is a common condition According to a 2007 review of the Journal of Clinical Sleep Medicine, approximately 30 percent of adults experience one or more insomnia problems. About 10 percent of people experience fatigue or distress as a result of insomnia, and about 6 percent experience symptoms for at least a month and do not have any other problems that may cause sleep problems.
REASONS FOR SLEEPING
Insomnia may also be a result or indicator of another problem known as “secondary insomnia”. According to NIH, secondary causes of insomnia may include symptoms of depression, anxiety, post-traumatic stress disorder (PTSD), headache complaints, sleep disorders such as restless leg syndrome, or menopausal symptoms, such as hot flashes, which are also signs of menopause. Some medications, such as asthma and cold medications, can also cause insomnia. NIH also states that commonly used substances such as caffeine, tobacco and alcohol can cause insomnia.
“Research also suggests that exposure to light at night - such as computer or smartphone screens - can cause insomnia, Mag Magalang says.
In some cases, insomnia is not a side effect of another problem; this disorder is known as “primary insomnia.. NIH states that the causes of primary insomnia are not well understood; however, significant vital changes, prolonged stress and travel can lead to primary insomnia.
PROCESS 2 3 MONTHS
People who suffer from insomnia have problems falling asleep or going to sleep as usual. According to NIH, these people can stay awake for a long time in bed, fall asleep, feel unable to sleep at night, or wake up too early before falling asleep.
Magalang says people may occasionally have a sleepless night, especially when something puts pressure on people. If they have difficulty falling asleep or if they still feel tired when they wake up, they should talk to their doctor; it may take three months or more, he says.
According to Mayo Clinic, people who think that sleep problems affect their daily lives and functionality should discuss this problem with their doctors.
According to NIH, older individuals are more likely to experience insomnia than younger people. Experts, women during the menstrual cycle and menopausal sleep patterns due to hormonal changes may be affected, he says.
Other risk factors for insomnia include:
- Being under extreme stress
- A mental illness.
- Working at night or making changes in working hours
-Travel over long distances
According to a Dutch study published in Nature Genetics on June 12, 2017, besides your psychological well-being, your genes may also have problems that cause sleep disturbance. The researchers analyzed the DNA of 113,000 people with an average age of 57 years and received information about sleep problems. They found seven genes that were more common in those suffering from insomnia; in this study we found genes that çeken often ”suffer from insomnia or“ usually ”awake at an hour of the night.
In another study involving six hundred people, “procrastination” people had a higher tendency to show signs of insomnia. The researchers of the study explain the connection as a result of anxiety; people who don't care about events can reconsider what they have to do, but they don't actually worry. This research was conducted in 2016 on Personality and Individual Differences.
SLEEPLESS PEOPLE CAN BE DAILY
In order to diagnose insomnia, doctors will ask patients some questions about their sleeping habits; They also need to learn how often they sleep, how long they fall asleep and how often they wake up from sleep, their previous sleep patterns and bedtime. According to NIH, patients can consider keeping a sleep diary for one or two weeks to answer these questions and note them if they wake up, wake up and then take a nap while sleeping.
Magalang says that determining the timing of a person's insomnia can help the doctor determine the cause. For example, if people find it hard to fall asleep first at night, the problem may be related to their biological hours or the rhythm of their daily lives, Magalang adds. He also states that waking up too early in the morning may be linked to psychiatric problems.
Doctors address a medical history that includes questions about the patient's health problems, medications, mental health conditions, working and recreational habits, and whether the patient is experiencing stressful life events. It is also possible to perform a physical examination, including blood tests, to check for thyroid problems that may cause sleep disorders.
If the doctor thinks that a patient's insomnia may be caused by another reason, an overnight sleep test may be necessary.
COMPUTER BEHAVIOR THERAPY CAN HELP
Lifestyle changes often help improve sleep patterns in people with short-term insomnia. According to NIH, avoiding caffeine and other stimulants, sleeping and waking up at the same time every day, avoiding heavy meals, evening exercise and bright lights are also helpful in solving the problem.
NIH says that a type of therapy called sorun cognitive behavioral therapy için for people suffering from chronic insomnia can help reduce the anxiety associated with insomnia. Research has shown that the effects of cognitive behavioral therapy last longer than drugs.
However, if other methods of treating insomnia do not work, doctors may recommend some prescription medications. According to experts, these drugs are usually taken only a few weeks.
Additionally, sleeping medication can cause side effects; patients may feel battered the next day or seldom sleep while walking or driving.
Patients should talk to their physician before taking medicines containing antihistamines. Magalang says these drugs are not proven effective for the treatment of insomnia, they can have a long lasting effect and make people feel sleepy the next day.
Magalang says that Melatonin's effect against chronic insomnia has not yet been proven, but may be useful in problematic sleeping conditions, such as jet-lag.
49AXX
Marpac Dohm Classic (Tan) | The Original White Noise Machine | Soothing Natural Sound from a Real Fan | Noise Cancelling | Sleep Therapy, Office Privacy, Travel | For Adults & Baby | 101 Night Trial
