Sleep Problems( Insomnia) and Solutions
Probably, every person in his life spent more than one sleepless night: waiting for a fateful conversation, pondering some serious problem or preparing for a difficult exam or interview..
Moreover, in the modern world, full of reasons for stress, emotional and physical exhaustion, almost every day dozens of situations arise, due to which a person involuntarily loses peace and sleep.
Not having enough sleep and not regaining strength, we will react even sharper to the next stress. So the problem grows like a snowball, and insomnia threatens to become chronic
What is insomnia: in simple words about the complex mechanism of sleep disorders?
Insomnia, can be characterized as an unsatisfactory quality of sleep that occurs even if favorable external conditions are created for it.
That is, a person cannot sleep, although he is lying in a comfortable bed, there are no extraneous noise, light and other interference.
Insomnia that regularly pursues the patient, according to the International Classification of Diseases (ICD-10), belongs to the category of behavioral syndromes associated with physiological disorders and physical factors.
This disease has been assigned the code F51 “Non-organic sleep disorders” and a space between eating disorders (such as anorexia) and psychosomatic sexual dysfunction.
Isolated cases of insomnia can be caused by stress, overwork, or caffeine abuse. They are unpleasant, but still not as dangerous as long-term (more than three weeks) and even more chronic forms of insomnia
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Along with insomnia, doctors also identify other abnormalities in sleep and wakefulness.
These are hypersomnia (increased sleepiness, daytime sleep attacks, difficulty waking up), inversion of circadian rhythms (when a person’s biological clock gets lost), disturbed sleep rhythms (the proportion of slow and fast sleep phases changes), somnambulism (unconscious sleepwalking) and sleep paralysis.
Causes of insomnia in men and women
Sleep disturbances can be caused by a variety of causes, which can be divided into three large groups.
Various illnesses can cause insomnia. At least because some pain symptoms intensify towards the night.
Because of the pain, a person either cannot sleep at all, or sleeps superficially and wakes up several times during the night.
Also, poor sleep is often caused by malfunctions of the thyroid gland and, as a result, hormonal imbalance.
When talking about this form of insomnia, some doctors use the term “hormonal insomnia”.
This type of sleep disorder is more common in women. In addition, insomnia at night in women is often observed during menopause.
The reason is the same – hormonal imbalance. In addition, this period is accompanied by other unpleasant symptoms: fever, sweating, heart palpitations, mood swings – which also does not contribute to a healthy sleep.
In addition, diabetes mellitus is among the possible causes of insomnia: insufficient production of the hormone insulin indirectly affects the quality of your sleep.
When the sugar level drops, the body’s defensive reaction is activated: a strong feeling of hunger appears, profuse sweating – and the person wakes up.
If no other pathologies have been identified, then the causes of insomnia are primarily sought in the psych emotional sphere.
So, having experienced strong excitement or nervous overstrain, a person is able to lose sleep for a day or even for weeks
Restless or intermittent sleep can haunt him until the person cope with the root cause: he does not find a way out of the situation or does not change his attitude towards it.
Prolonged depression, anxiety and neuroses of various origins are also common causes of insomnia.
In this case, the disease must be treated in conjunction with the underlying disease. Depending on the diagnosis, you will need to undergo a course of therapy with a neuropathologist or even a psychiatrist.
Insomnia often becomes a companion of people who, without rest break, concentrate for a long time on solving complex mental problems the brain, by inertia, cannot “relax” for a long time. It looks like a swinging pendulum, the oscillations of which will stop only after a certain period of time – usually a long one.
The transition from wakefulness to sleep is an important ritual that requires certain conditions.
It is unlikely that you will be able to fully fall asleep in a sitting carriage of a train or in a noisy room, through the window of which the bright light of a lantern falls.
For a good rest, it is also important to ensure a comfortable temperature and an optimal level of humidity in the bedroom. By changing these conditions, you can regain healthy sleep
Symptoms: how to calculate the disease by the first signs?
There are a number of symptoms of insomnia that can help doctors diagnose its clinical form. If you find these signs, you should contact a medical facility, and not self-medicate.
Poor and slow falling asleep
The first stage of falling asleep is naps.
A person closes his eyes, sees various images, in a chaotic manner “looks through” the events of the current day.
The duration of a nap is different for different people: someone goes into the phase of average sleep after five minutes, someone takes up to half an hour.
They say about slow falling asleep if this stage is prolonged and does not in any way turn into sleep twice as long as usual – on average after 45-60 minutes spent trying to fall asleep.
A person often wakes up and cannot sleep for a long time
Signs of insomnia include restless superficial sleep, when a person wakes up several times during the night and has difficulty falling asleep again.
Normally, superficial sleep should be replaced by a deeper and more even sleep, during which the body really rests and gains strength.
Numerous awakenings during the night occur if the proportion of sleep phases is disturbed and superficial, more sensitive sleep begins to prevail.
As a result, by the morning the nervous system does not have time to rest and come to balance, and the person feels a breakdown.
There are many jokes about how aggressive people are during early climbs.
Similarly behaves and the one who seems to have woken up at the usual time, but spent the whole night thinking about his own or “counting the sheep.”
If a person is increasingly pointed to his increased irritability and causeless dissatisfaction, it is likely that he should pay more attention to his sleep and rest regimen.
Going to bed is a daily ritual to which we are so accustomed that sometimes we do not pay any attention to it.
At the same time, neglectance of this important process can lead to serious problems.
If your sleep pattern is disturbed and has led to excruciating insomnia, you should not postpone your visit to the doctor.
The sooner you begin to restore the balance between sleep and wakefulness, the more effective the course of therapy will be…