Tuesday, July 16, 2024

Insomnia

Human beings require 7 to 8 hours of sleep daily for their body to function effectively. Decreased hours of sleep or low quality sleep can damage a person both physically and mentally. Insomnia is the most common sleep disorder where people have difficulty falling asleep or staying asleep. Moreover, it also makes people wake up early, and thereby, they have less than 7 hours of sleep and difficulty going back to sleep.

There are different types of insomnia:

      • Acute insomnia: A brief episode of sleep difficulty.
      • Chronic insomnia: Long term pattern of sleep difficulty (3 nights per week for 3 months or longer).
      • Comorbid Insomnia: Insomnia that occurs with other disorders or medications.
      • Onset insomnia:  Difficulty in falling asleep at the beginning of the night.
      • Maintainance Insomnia: Difficulty in staying asleep.

Insomnia Can Cause:

      • Fatigue
      • Mood swings
      • Tiredness
      • Headache
      • Nausea
      • Impaired Performance
      • Poor Concentration
      • Obesity
      • Weak immune system
      • Risk of Heart Disease

How to Cure Insomnia:

Insomnia can be treated with the help of medications and different therapies such as:

    • Cognitive Behavior Therapy (CBT)

Cognitive behavior therapy helps in changing the irrational thoughts pattern to more rational patterns. A lot of people have difficulty falling asleep because of the problematic thoughts they are facing and thoughts they can not control. CBT helps in controlling the thoughts by changing it into rational and positive thoughts.

    • Stimulus Control Therapy (SCT)

 

In stimulus control therapy we remove the factors that become a hurdle in sleeping. For example, in SCT the insomniac person is asked to only use the bed for sleeping purposes, which means other activities such as doing work, watching tv, or using cell should not be done on the bed. A person should come to bed only when s/he is feeling sleepy. Fix your time of sleep and awake to control your biological clock.

    • Stress Reduction

Stress is one of the main causes of insomnia, so before going to bed some stress reduction and relaxing exercises will do the work. These exercises involve progressive muscle relaxation, deep breathing, and meditations. There are slow relaxing kinds of music available on internet that will help you with sleeping.

    • Paradoxical Intention

Usually, when a person is intending to sleep and s/he is not able to do so, it creates performance anxiety. Anxiety to sleep at a proper time inhibits the sleeping process. In such situation paradoxical intention is used in which a person stays awake passively which diminishes the performance anxiety and makes it easier to fall asleep.

    • Biofeedback Therapy

A therapy in which the patient learns to control his involuntary bodily functions, such as heart rate, blood pressure, etc. It does not involve drugs so it has lesser side effects. During the session, the therapist attaches the electrodes to the client, which send information to the monitor.

By viewing measures on the monitor and through the help of trial and error the therapist finds out a range of activities that could relax the client and regulates their bodily functions. After some sessions, the client is able to control the bodily functions by themselves without the electrode being attached.

    • Healthy Lifestyle Changes to Cope insomnia:

      • Avoid caffeine, alcohol, or nicotine right before going to bed
      • Maintain sleep hygiene
      • Limit your naps
      • Exercise regularly
      • Avoid stimulating activity before going to bed
      • Set up a regular bedtime and waking time

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