Hello,
Do you live a healthy life?
In this session, we will learn about sleep, especially insomnia.
Sleep is so important that it takes up most of our lives.
You need to sleep well to lead a healthy life.
What is insomnia?
Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or experiencing non-restorative sleep despite having the opportunity to sleep. Individuals with insomnia often have trouble getting the amount of sleep they need to feel refreshed and function properly during the day.
Two main types of insomnia :
- Acute Insomnia: This type of insomnia is short-term and usually occurs in response to specific life events or situations, such as stress, jet lag, illness, or changes in sleep schedule. It typically lasts for a few nights to a few weeks and often resolves once the underlying cause is addressed.
- Chronic Insomnia: Chronic insomnia is a more persistent condition, lasting for at least three nights a week for three months or longer. It can be caused by various factors, including medical conditions, psychological issues, lifestyle habits, and medications. Chronic insomnia can have a significant impact on a person’s overall well-being, leading to daytime sleepiness, difficulty concentrating, irritability, and impaired performance in daily activities.
Self-diagnosis of insomnia
: If more than 4 of the items below are applicable, visit a healthcare professional.
- It takes more than 30 minutes to fall asleep.
- I have experience taking sleeping pills or alcohol for sleep.
- I sleep night and day on holidays.
- I sleep better when I change my bed.(or place)
- I always wake up 2 to 3 times while sleeping. And it’s hard to fall asleep again.
- I’m always tired during the day and very sleepy after lunch.
- I dream a lot, and I can’t sleep well.
- I wake up at dawn, and sometimes I can’t sleep after that.
- I don’t feel refreshed after sleeping.
What causes insomnia
- Irregular Sleep Schedule: Going to bed and waking up at different times each day disrupts the body’s internal clock and can make it harder to fall asleep and wake up consistently.
- Caffeine and Stimulants: Consuming caffeine, nicotine, and other stimulants close to bedtime can interfere with the body’s ability to relax and fall asleep.
- Electronic Devices: The blue light emitted by smartphones, tablets, computers, and TVs can suppress the production of melatonin, a hormone that helps regulate sleep. Using these devices before bed can disrupt sleep patterns.
- Heavy Meals Before Bed: Eating large, heavy, or spicy meals before bedtime can cause discomfort and indigestion, making it difficult to fall asleep comfortably.
- Excessive Napping: Long or late-afternoon naps can disrupt the body’s natural sleep-wake cycle, making it harder to fall asleep at night.
- Lack of Physical Activity: Leading a sedentary lifestyle can contribute to poor sleep quality. Regular physical activity can help regulate sleep patterns.
- Stress and Anxiety: High levels of stress and anxiety can lead to racing thoughts and an inability to relax, making it challenging to fall asleep.
- Alcohol Consumption: While alcohol might initially make you feel drowsy, it can disrupt the sleep cycle and lead to fragmented sleep throughout the night.
- Environmental Factors: Noise, light, and an uncomfortable sleep environment can all contribute to difficulty falling and staying asleep.
- Medical Conditions: Certain medical conditions such as chronic pain, sleep apnea, and restless legs syndrome can interfere with sleep.
- Medications: Some medications, including certain antidepressants, decongestants, and steroids, can disrupt sleep patterns as a side effect.
- Shift Work and Jet Lag: Irregular work schedules and traveling across time zones can disrupt the body’s internal clock, causing insomnia.
- Napping During the Day: While short naps can be refreshing, excessive daytime napping can affect nighttime sleep.
The key point here is alcohol. Alcohol just gives us a sleepy feeling but it doesn’t give us a deep sleep.
Everyday drinking puts you in a deep sleep? It’s an illusion.
If you have alcohol dependence, it’s a big deal, so you have to be careful.
What are the treatments for insomnia?
- Sleep Hygiene: Establishing a consistent sleep routine and creating a sleep-conducive environment can greatly improve sleep quality. This includes going to bed and waking up at the same time each day, using the bed primarily for sleeping, keeping the bedroom dark and quiet, and maintaining a comfortable sleep environment.
- Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is a structured and evidence-based therapeutic approach specifically designed to treat insomnia. It involves techniques to change negative thought patterns about sleep, improve sleep habits, and manage anxiety related to sleep. CBT-I is often considered the first-line treatment for chronic insomnia and can be administered by a trained therapist.
- Stress and Anxiety Management: Techniques such as relaxation exercises, mindfulness meditation, deep breathing, and progressive muscle relaxation can help reduce stress and anxiety that might contribute to insomnia.
- Limit Stimulants: Reduce or eliminate the intake of caffeine, nicotine, and alcohol, especially in the hours leading up to bedtime, as these substances can interfere with sleep.
- Physical Activity: Regular exercise can help regulate sleep patterns, but avoid intense workouts close to bedtime as they might have a stimulating effect. Aim for exercise earlier in the day.
- Healthy Diet: Avoid heavy meals, spicy foods, and excessive liquids before bedtime. Opt for light snacks if needed.
- Medication: In some cases, a healthcare professional might prescribe medications to help with insomnia. However, these medications are usually considered a short-term solution and are best used under medical supervision due to potential side effects and risks of dependency.
- Mindfulness and Relaxation Techniques: Practices such as meditation, progressive muscle relaxation, and yoga can promote relaxation and help prepare the mind and body for sleep.
- Avoid Electronic Devices: The blue light emitted by phones, tablets, and computers can interfere with the body’s production of melatonin, a hormone that regulates sleep. Limit screen time before bedtime.
- Professional Help: If insomnia persists despite trying self-help strategies, it’s important to consult a healthcare professional. They can help identify underlying medical conditions, provide personalized advice, and determine if additional treatments are necessary.
We learned about insomnia like this. Let’s get rid of insomnia with proper treatment before it becomes chronic insomnia. Even if you already have chronic insomnia, don’t give up. Your constant efforts will lead to a healthy life.
For our healthy life.