Insomnia

Insomnia (Sleeplessness)

What is sleeplessness?

Бессонница – расстройство сна. It can lead to a number of problems with sleep, including cause problems falling asleep, awakening during the night or very early in the morning. Insomnia can be short-term, and become chronic. Chronic insomnia lasts more than 4 weeks.

Бессонница – причины

Insomnia can occur for many reasons. Short-term insomnia is often caused by a temporary situation or environmental problems:

• The crisis in his life or stress, including the loss of a life partner, divorce or job loss;
• Exposure to extreme temperature (eg, too high or too low temperature in the bedroom);
• Changing Environment;
• Problems with the observance of the Sleep / Wake, eg, due to jet lag.

The reasons for chronic insomnia can be quite difficult to determine. It may be associated with certain medical or psychiatric illnesses. Examples of diseases, which can lead to problems with sleep:

• Depression;
• Anxiety;
• Arthritis;
• Fibromyalgia;
• Coronary artery disease;
• Asthma or chronic obstructive pulmonary disease (COPD);
• Sleep apnea;
• Hyperthyroidism;
• Gastroesophageal reflux disease (GERD) or stomach ulcers.

Chronic and short-term insomnia can also cause:

• Behavioural factors , including :
  • Abuse of caffeine, alcohol, cigarette smoking, or other substances;
  • Violation of the sleep / wake cycle of shift work or other nighttime activities;
  • Chronic stress;
  • Excessive stimulation in the afternoon or evening;
• Taking certain medications:
  • Medication allergies;
  • Corticosteroids;
  • Treatments for normalizing blood pressure;
  • Psihiatricheskie drugs.

Risk factors for insomnia

Factors, which can increase the risk of insomnia include:

• Age: 50 and older;
• Paul: female (especially during and after menopause);
• Stress;
• History of mental illness (such as anxiety, depression);
• Chronic pain;
• The presence of chronic diseases;
• Alcohol consumption, drugs, or certain medicines;
• Shift work;
• Simultaneous treatment with several drugs.

Бессонница – симптомы

Symptoms can include insomnia:

• Difficulty falling asleep;
• Frequent awakenings during the night with difficulty falling asleep thereafter;
• Early awakening;
• After sleeping person does not feel rested;
• Daytime sleepiness;
• Irritability, anxiety, inability to concentrate.

Бессонница – когда следует обратиться к врачу?

Visit your doctor, if you are having frequent insomnia. Tell him, how sleeplessness affects your daily activities.

Diagnosis of Insomnia

The doctor will ask about your symptoms and medical history, and perform a physical examination. He will also ask about your work, food and drug and alcohol use.

The doctor will also ask about the schedule and sleep. You may be asked to keep a sleep diary, which record information about the time of falling asleep and waking up, and that, how often you wake during the night. The doctor will examine the list of accepted drugs, including dietary supplements. This information will help the doctor understand, what causes insomnia.

Laboratory testing of sleep

Your doctor may recommend observation in a sleep laboratory. This can be done, if the diagnosis is not clear, or suspected presence of other sleep disorders. You will need to spend the night in a special room, which will be carried out monitoring of the movements, breathing and brain activity. This allows the physician to determine, what affects your sleep.

How to get rid of insomnia

To treat insomnia associated diseases

Some physical and mental disorders can disrupt sleep. Diagnosis and treatment of the disease will help to get rid of insomnia.

Identify and change behavioral factors, that cause insomnia

The doctor may ask you to reduce the consumption of certain substances and products, to try and achieve better sleep:

• It should reduce or avoid caffeine consumption, especially at the end of the day;
• It is necessary to reduce or avoid the use of alcohol and drugs;
• We need to quit smoking. If you smoke, Try not to do so before going to bed;
• Avoid eating or drinking before going to bed.

Sleep habits can also affect the quality of sleep. Steps, that will help improve sleep:

• We need to go to bed and wake up at the same time each day;
• Use the bedroom only for sleeping and having sex. Do not watch television or work in bed;
• Maintain a comfortable temperature in the bedroom. Do not allow pets in the bedroom;
• If you work at night and sleep during the day, do not forget to protect the bedroom from daylight. Also, use a fan, to drown out the noise of the street.

The cure for insomnia

To get rid of insomnia, your doctor may prescribe sleeping pills, However, some doctors do not recommend its use for a long period. Sleeping pills can cause dependence received the drug for normal sleep.

Proper use of prescription medication to improve sleep may increase the quality and duration. Most of these drugs are recommended for short-term use, as they may cause drowsiness, dizziness and headaches. Serious side effects can include abnormal changes in thinking or behavior, including suicidal thoughts.

A popular remedy for insomnia is diphenhydramine. This medicine may cause a feeling of intoxication, and can also help to sleep. Nonetheless, this drug can have serious side effects. Most people avoid regular use of the drug.

Exercises for the treatment of insomnia

Exercise can help you sleep better. They may also reduce stress and achieve a deep relaxation organism. The timing of the exercise is very important. Classes at the beginning of the day are preferred, If you are having trouble sleeping.

Herbal and dietary supplements in the treatment of insomnia

Some people use the herb valerian to treat insomnia. Others take melatonin. It is not clear, Are these supplements help fight insomnia. Consult a physician, before taking supplements or herbal or.

Relaxation therapy for the treatment of insomnia

This therapy can help reduce or eliminate anxiety, release tension and allow the muscles to relax. Therapy can include deep breathing exercises and methods progressive muscle relaxation.

Restricting sleep time

The program is sleep restriction limits the amount of time finding the man in bed. The beds need to be only, when you actually sleep. First time in bed must be limited to a minimum, usually, about five hours. Gradually increase the time to normal sleep duration.

Kognitivnaya povedencheskaya therapy

Kognitivnaya povedencheskaya therapy (KPT) It is a form of talk therapy. It means, that you discuss your thoughts, feelings, and behaviors with a psychologist. CBT may have more lasting effect, than medication. The course of CBT for insomnia usually lasts for six weeks, with further supportive therapy as needed.

Recovery

Recovery helps people associate the bed only with sleep and sex. As part of the recovery process, man, usually, it is recommended to go to bed only, when he wants to sleep.

Prevention of insomnia

To reduce the risk of insomnia:

• It is necessary to minimize the intake of caffeine after lunch ( avoid consuming coffee, tea, chocolate, round);
• Avoid alcohol consumption;
• Avoid eating too fast or too much. Do not eat before going to bed;
• Avoid drinking fluids before bedtime;
• Do not smoke;
• Regular exercise vypolnyaytemfizicheskie, but not less than three hours before bedtime;
• Use the bedroom only for sleep and sex. Do not work or watch TV in bed;
• Listen to relaxing music, or take a warm bath before bedtime;
• Check, in the bedroom is not too cold and not too hot;
• Use a humidifier or dehumidifier, as needed;
• Zashtorivayte bedroom windows or wear an eye mask, to reduce sleep disturbances;
• Use earplugs or listen to relaxing music or white noise. This will help reduce noise annoyance;
• Check, the mattress and bedding not cause inconvenience during sleep;
• Go to bed and wake up at the same time at least three times a week;
• Try to reduce to a minimum the periods of dormancy.