Sleep plays an important role in every human life, helping people to rest after working and studying time.
Insomnia is a common sleep disorder that may include sleep -free sleep, difficulty falling asleep, waking up too early and unable to return to sleep and can still feel tired when waking up . Insomnia can cause uncomfortable fatigue that seriously affects the performance and quality of life.
On average, a normal person sleeps from 7-8 hours/day in which sleep must ensure enough time, deep enough and feel comfortable after waking up.
Insomnia includes: acute insomnia and chronic insomnia. Chronic insomnia is a prolonged insomnia for at least 1 month. Acute insomnia is insomnia lasting less than 1 month.
Insomnia is a common situation now not only affects the elderly but also in young people due to various reasons. Changes on daily habits can help improve sleep on some subjects.
Causes of Insomnia's disease
Causes of common insomnia include:
Pressure on work, schools, health, finance or family can make your mind work at night, making it difficult for you to sleep. Stress events in life or injury - such as death or illness of relatives, divorce or job loss - can also lead to insomnia.
Poor sleeping habits. Poor sleeping habits include irregular sleeping schedule, napping, stimulating activities before bed, uncomfortable sleeping environment and using your bed to work, eat or watch TV. Computers, TVs, video games, smartphones or other screens right before bed can hinder your sleep cycle.
Ăn quá nhiều vào buổi tối. There is a snack before going to bed, but eating too much can make you feel physically uncomfortable when lying. Many people also have heartburn, a line of acid and food from the stomach into the esophagus after eating, which can make you awake.
Travel or work schedule. Your biological rhythm acts as a watch inside, showing things like waking sleep, metabolism and body temperature. Interrupting your body's biological rhythm can lead to insomnia. The cause includes the delay of the aircraft due to moving through many time zones, working late or early or changing regularly.
Other common causes of insomnia include:
Mental health disorders. Anxiety disorders, such as stress disorders after injury, can interrupt your sleep. Waking up too early may be a sign of depression. Insomnia usually occurs with other mental health disorders.
Medicine. Many prescription drugs can interfere with sleep, such as certain antidepressants and asthma treatment or blood pressure. Many non -prescription drugs - such as some painkillers, allergies and colds, and weight loss products - containing caffeine and other stimulants can interrupt sleep. P>
Medical conditions. Examples of insomnia related conditions include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), excessive thyroid gland, Parkinson's disease and Alzheimer's disease.
Disorders related to sleep. Sleep apnea makes you stop breathing periodically all night, interrupt your sleep. The restless syndrome causes uncomfortable feeling in the legs and the desire to move them is almost irresistible, which can make you not sleep.
caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeine beverages are stimulants. Drinking them late in the afternoon or evening can make you not sleep at night. Nicotine in tobacco products is another stimulant that can hinder sleep. Alcohol can help you fall asleep, but it prevents deeper stages of sleep and often causes wake up in the middle of the night.
Age. Sleep often becomes less rest when getting old, so noise or other changes in your environment are more likely to wake you up. The higher the age, the earlier the fatigue appears in the evening and wake up earlier in the morning. But the elderly still need to sleep as much as the young.
Less physical or social activity. Lack of activity can hinder good sleep. In addition, the less active, the more likely you can take a nap, this can hinder sleep at night.
Health problems. Chronic pain from conditions such as arthritis or back problems as well as depression or anxiety can hinder sleep. Issues that increase urination at night because of prostate or bladder problems - may interrupt sleep. Sleep apnea and unpredictable vacuum syndrome become more common for age. There are also medical conditions, heart disease
Medicine. Older people often use more prescription drugs than young people, which increases the risk of insomnia related to drugs.
Insomnia in children and teenagers: Sleep may be a concern for children and teenagers. However, some children and young people simply have difficulty sleeping or against normal bedtime because their inner watches are more delayed. They want to go to bed later and sleep later in the morning
insomnia related to trauma, long -term hospitalization, symptoms of mental illnesses: depression, manic, anxiety disorder Europe, addicted.
Symptoms of Insomnia's disease
Symptoms of insomnia may include:
Difficulty sleep at night
Wake up at night
Wake up too early
Do not feel relaxed after a night of sleep
Painful daytime or drowsiness
Uncomfortable, depressed or worried
Difficult to pay attention, focus on missions or memorization
Increase errors or accidents
Continuous worries about sleep
When to see a doctor?
If insomnia makes it difficult for you to work during the day, see a doctor to determine the cause of sleep problems and how to treat. If your doctor thinks you may have a sleep disorder, you can be transferred to a sleeping center for special testing.
The complications of insomnia may be encountered:
Lower performance at work or at school
Slow reaction time when driving and higher risk of accidents
Mental health disorders, such as depression, anxiety disorders or substance abuse
Increased risk and severity of diseases or long -term conditions, such as high blood pressure and heart disease
People at risk for Insomnia's disease
Gender is female. Hormonal changes in menstrual cycle and menopause may play a role. During menopause, night sweating and hot flashes often interrupt sleep. Insomnia is also common with pregnancy.
Age over 60 years old. Because of changes in sleep and health, insomnia increases with age.
Mental health disorders or physical health status. Many issues that affect your mental or physical health can interrupt sleep.
Mental stress. The tense time and events can cause temporary insomnia. And large or prolonged stress can lead to chronic insomnia.
Change working hours. For example, changing working shifts or traveling can interrupt the sleeping cycle.
Prevention of Insomnia's disease
Good sleep habits can help prevent insomnia and promote good sleep:
Keep sleeping time and consistent time from day to day, including weekends.
Maintain activity - Regular operation helps promote good sleep.
Check the drug to see if they can contribute to insomnia.
avoid or limit napping.
avoid or restrict caffeine and alcohol, and do not use nicotine.
Avoid big meals and drinks before going to bed.
Create a relaxing ritual before going to bed, such as a warm bath, reading or listening to light music.
Diagnostic measures for Insomnia's disease
Diagnosis of insomnia and finding its cause may include:
Health examination. If the cause of insomnia is not clear, the doctor may have a health examination to find signs of medical problems that may be associated with insomnia. Occasionally, blood tests can be done to check thyroid problems or other conditions that may be related to poor sleep.
Review sleeping habits. In addition to asking you questions related to sleep, your doctor can determine your type of sleeping awakening and your day -to -day sleepness.
Insomnia's disease treatments
Change your sleep habits and solve any problems that can be related to insomnia, such as stress, medical condition or medicine, can restore quiet sleep for a lot. People. If these measures are ineffective, your doctor may recommend cognitive behavior, medication or both, to help improve relaxation and sleep.
Cognitive behavior for insomnia (CBT-I) can help you control or eliminate negative thoughts and actions that make you awake and are often recommended as a first treatment method. Fairy for those who have insomnia. Typically, CBT-I is equivalent to or more than sleeping pills.
The behavior of the CBT-I helps you form a good sleep habit and avoid behaviors that make you not sleep well. The strategies include, for example:
Stimulating control therapy. This method helps eliminate the factors that make your mind fight sleep. For example, you can be trained to set up a suitable sleep time and wake up and avoid napping, just use a bed to sleep and have sex, and leave the bedroom if you cannot go to sleep in the ring 20 minutes, just return when you sleep.
Relaxing technique. Relaxing muscles, biological response and breathing exercises are ways to reduce anxiety when going to bed. Practicing these techniques can help you control breathing, heart rate, muscle tension and mood so you can relax.
Limit sleep. This therapy reduces the time you lie in bed and avoid short sleep during the day, causing a part of sleep, making you more tired the next night. Once your sleep is improved, your time in bed will increase gradually.
Reduce anxiety
sleep on time, sleep at night when it is dark and wake up when it is morning.
If the above therapies do not work, it can be considered to use the doctor's prescription. These drugs can help you sleep, sleep or both. Doctors often do not recommend relying on prescription sleeping pills for more than a few weeks, but some drugs are approved for long -term use. Toa -prescription sleeping pills can have side effects, such as causing drowsiness during the day to increase the risk of accidents.
Lifestyle and home remedy may include
Keep your sleep time and consistent time from day to day, including weekends.
Activities often help promote good sleep. Schedule exercise at least a few hours before going to bed and avoid stimulating activities before going to bed.
Check your medicine. If you take the medication regularly, check it to your doctor to see if they can contribute to your insomnia ..
Limit napping. Shorts can make it harder to sleep at night. If you can't come without anyone, try to limit a nap for no more than 30 minutes and do not take a nap after 3 pm
avoid or restrict caffeine and alcohol and do not use nicotine ..
Control pain caused by chronic diseases or pain relief methods.
Avoid big meals and drinks before going to bed.
At bedtime:
Make your bedroom comfortable for sleep. Keep it dark and quiet, at comfortable temperatures.
Find a way to relax. Try to put your worries and plan aside when you go to bed. Bathing warm water or massaging before going to bed can help you prepare for sleep. Create a relaxing ritual before going to bed, such as hot baths, reading books, gentle music, breathing, yoga or prayer.
Avoid trying too much to sleep. The more you try, the more awful you will be. Don't go to bed too early, before you're sleepy.
out of bed when you don't sleep. Sleep as much as you need to feel rest, and then out of bed. Don't stay in bed if you don't sleep.
alternative dose
although in many cases, safety and effectiveness have not been proven, some people have tried therapies such as:
Melatonin. This non -prescribed supplement (OTC) is sold on the market as a way to overcome insomnia. In general, it is considered safe when using melatonin for a few weeks, but there is no convincing evidence that Melatonin is an effective treatment for insomnia and long -term safety. Known.
Valerian. This diet is sold as a sleep help because it has a light sedative effect, although it has not been carefully researched. Discuss Valerian with your doctor before trying it. Some people who have used high doses or long -term use may have liver damage, although it is unclear whether Valerian will cause damage.
Acupuncture. There are some evidence that acupuncture may benefit people with insomnia, but need more research. If you choose to try acupuncture with your normal treatment, ask your doctor how to find a qualified doctor.
Yoga or Tai Chi. Some studies have shown that practicing yoga or tai chi can help improve sleep quality.
Meditation. Some small studies show that meditation, along with normal treatment, can help improve sleep and reduce stress.
See also:
How dangerous is chronic insomnia (chronic)? /Li>
What is an unrelated sleep disorder?
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