Insomnia: a scourge not taken seriously enough

Insomnia is a sleep disorder that can make it difficult to fall asleep, stay asleep, or cause you to wake up too early and not be able to get back to sleep. Insomnia negatively affects the quality of life of the individual, however this problem has not been addressed energetically to solve it. Although many insomnia sufferers know that it is a serious problem, they do nothing to treat it properly.

Here are some symtoms about insomnia: difficulty falling asleep, waking up during the night, waking up too early, feeling tired upon waking up, daytime sleepiness, difficulty concentrating or focusing on tasks, among others.

Insomnia can have a significant impact on both mental and physical health. Here are some ways that insomnia affects mental and physical health:

-Insomnia is highly comorbid with psychiatric disorders like depression, anxiety, and suicide.

-Sleep deprivation can increase the risk of mental health disorders, including depression, anxiety, and suicidal ideation.

-Insomnia can lead to trouble with concentration, memory, and increased errors.

-Insomnia can contribute to the onset and worsening of different mental health problems.

-Insomnia is associated with activation of both limbs of the stress system and other indices of stress

-Insomnia with objective short sleep duration is associated with obesity, diabetes, hypertension, and cardiovascular disease

-Insomnia can lead to daytime sleepiness, which increases the risk of accidents and decreased judgment.

It's important to seek treatment for insomnia to prevent these negative impacts on mental and physical health. Treatment options include cognitive behavioral therapy (CBT), medications like sleeping pills or melatonin supplements, and lifestyle changes like avoiding caffeine and alcohol before bed, establishing a regular sleep schedule, and creating a comfortable sleep environment.

Treatments

Insomnia can be treated with a variety of methods, including medication, cognitive behavioral therapy (CBT), and positive lifestyle changes. Here are some details on each treatment options:

-Sleep-inducing medication may be recommended by a doctor. Medication is typically a last resort after other treatments have been tried

-CBT is considered a first-line treatment for insomnia. CBT is a structured program that helps identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. CBT helps overcome the underlying causes of sleep problems rather than just relieving symptoms. CBT produces results that are equivalent to sleep medication, with no side effects, fewer episodes of relapse, and a tendency for sleep to improve over time

-Positive lifestyle changes may alleviate symptoms for some people. Lifestyle changes include avoiding caffeine and alcohol before bed, establishing a regular sleep schedule, and creating a comfortable sleep environment

It's important to note that there is no "best treatment for insomnia," and treatment options may vary depending on the individual. It's recommended to speak with a healthcare professional to determine the best course of treatment for your specific needs.

Relaxation techniques

Relaxation techniques can be helpful in managing insomnia. Here are some relaxation techniques that can help with this problem:

-Autogenic training

-Diaphragmatic breathing

-Progressive muscle relaxation

-Listening to soothing sounds

-Deep breathing exercises

-Meditation

-Colored noise

-Brain wave music

These techniques aim to achieve physical and mental relaxation, reduce physical tension, and interrupt the thought processes that are affecting sleep . Studies show that people who have learned relaxation techniques sleep a bit longer at night . Relaxation techniques can be used in combination with other lifestyle changes and cognitive behavioral therapy for insomnia (CBT-I) to improve sleep.

The duration of practicing relaxation techniques can vary depending on the individual and the technique used. It is recommended to try out different combinations of techniques and behaviors over the course of several nights to find what works best for you. Some relaxation techniques, such as deep breathing exercises, can be done for just a few minutes before bed. Other techniques, such as progressive muscle relaxation, may take longer and require more practice to master.

It is important to be patient and not expect the relaxation techniques to induce sleep every night. If the techniques do not help you fall asleep or back to sleep within 20 to 30 minutes, follow the stimulus control guidelines: get out of bed and engage in a relaxing activity until you are drowsy, then return to bed and try the relaxation techniques again.