INSOMNIA
Insomnia is the condition in which an individual faces initiating sleep at night or tries to wake from sleep at night or in the morning. Also if the individual tries to resume his or her sleep after being awake can't make it. It is most common sleep disorder and second most neuropsychiatric disorder. Insomnia is a major risk factor for anxiety, depression, substance use disorders, suicidality, diabetes, and hypertension. Certain number of days dysfunction takes place due to improper sleep like
Fatigue
Malaise
Mood swings
Impulsivity
Hyperactivity
Low attention
DIAGNOSIS
For a complete and proper diagnosis complete history related to sleep/wake schedule is important like
- Time to go to bed
- Time to sleep
- How many times an individual is awakening from his or her sleep
- Time to return to sleep
- Time to wake in the morning
- Time to leave the bed
- It is also necessary to obtain information about is patient taking naps during the day this also produces difficulty in having a proper sleep-in at night.
- It is also necessary to take information on variations in bed timing during vacation and working days as it indicates circadian rhythms.
AVERAGE SLEEP HOURS
Adults require 7 to 9 hours
Children require 9 to 13 hours
Toddlers and babies require 12 to 17 hours
CAUSES OF INSOMNIA
Anxiety which is some negative thoughts about the future or past leads to insomnia. Several other factors can also contribute to insomnia like depression, stress, poor sleeping routine, irregular sleep schedule, cold or hot bedroom, noise, etc.
IS INSOMNIA LIFE THREATENING?
Insomnia is a natural phenomenon and it is not dangerous or life-threatening but it could become a serious health issue if left untreated. From the perspective of this issue, there are two types of insomnia.
Acute Insomnia
It persists for a short period it lasts for about a month and after the factor which is causing it, when removed, it also goes. It is caused by stress like exam stress, pre-result stress, when you are worried about some risky investments like lottery investment, and breaking off some emotional attachments like love breakups.
Chronic Insomnia
It persists for a long period like it lasts for up to 3 months or more and occurs for at least 3 days a week. It is caused by certain disorders, poor sleeping routine, working in different shifts, and by effects of some medicines. If proper treatment is sought for chronic Insomnia, this condition could get better.
TREATMENT FOR INSOMNIA
COGNITIVE BEHAVIORAL THERAPY (CBT-I)
It is a nonmedical treatment for insomnia. It is conducted in four to seven sessions. It has minimal side effects as compared to pharmacological treatment.
Bed/Bedroom can also contribute to improper sleep and negative experiences like arousal, fear, anxiety, and frustration lead to insomnia.
It is important to give patients knowledge about creating a good sleeping environment like a dark, quiet, and cool place to sleep. Patients should avoid consuming substances like caffeine, nicotine, or alcohol.
It is recommended that patients should remove themselves from bed and not return to bed until sleepy. It is also recommended to use the bed for sleep or sex, not for extra activities like watching TV or reading books. Patients should awake at the same time for 7 days and remove themselves as soon as they awake.
MEDITATION TECHNIQUE FOR INSOMNIA
When an individual keeps focusing on his or her mind and eliminates disturbing thoughts this is called meditation. Taking slow and deep breaths enhances calmness and reduces stress hence improving sleeping. Creating or imagining peaceful natural sceneries in your mind like beautiful flower fields, waterfalls, etc can calm your mind and improve sleep. Calm and slow music relaxes your mind and ultimately it leads to good sleep.
MEDICATION THERAPY FOR CHRONIC INSOMNIA
This approach should include a detailed review of the benefits, risks, and costs linked with the use of these medications.
The pharmacologic therapies mentioned in the treatment guidelines include those medications approved by the US Food and Drug Administration (FDA) for the treatment of insomnia, such as benzodiazepines (BZDs) and the non-BZD hypnotic “Z-drugs”, the melatonin receptor agonist ramelteon, the DORAs suvorexant, and the first-generation histamine antagonist doxepin, as well as off-label use of other agents.
NATURAL REMEDIES FOR INSOMNIA/FOODS THAT PROVIDE GOOD SLEEP
TUMERIC
Tumeric contains curcumin provides antioxidants and releases a good hormone that helps in good
sleep. A pinch of turmeric in milk before bed provides good sleep.
CHAMOMILE
Chamomile tea provides antioxidant that helps in good sleep. Chamomile tea with a pinch of cinnamon helps in providing good sleep.
SAFFRON
Saffron contains safranal and provides good sleep. Saffron milk before bed has good sleep-promoting effects.
PROTEIN-RICH FOOD
Foods like lentils, and tofu are rich sources of tryptophan which helps in enhancing sleep-producing hormones and provide good sleep.
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