Introduction:
Insomnias a medical and psychiatric condition characterized by persistent difficult to fall asleep. Wake up too early and not be able to get back to sleep. The person faces poor sleep and this problem increases with the age.It is more common in women as compare to men. By the age of 60_70 30 % population are not satisfied with their sleep.
Causes of insomnia:
Insomnia may be caused by any factor which increases activity in arousal systems or decreases activity in sleep systems. Drugs are an important cause of insomnia actions of stimulants including caffeine, nicotine , some antidepressants , some illicit substances, cocaine and anabolic steroids can also cause insomnia. Certain drugs including anti-psychotics, tricyclic antidepressants and propranolol, may occasionally cause nightmares. Some other cause maybe external stimuli such noise, bright lights and extremes such as very high or low temperature. Chronic pain of example angina, uncontrolled asthma,epilepsy,increased depression or anxiety can also lead to insomnia.
Symptoms of insomnia:
• The patient faces difficulty in falling asleep
• Interrupted sleep
• Waking up too early
• Not feeling fresh after sleep
• Generally feeling of tiredness
• Difficulty paying attention and remembering
• Not feeling well rested after a night’s sleep
AFFECTS OF INSOMNIA ON HEALTH:
Less duration of sleep has been shown to increase the risk ofobesity, high blood pressure, risk of 2 type diabetes , low sex drive, memory issues, during sleep your brain forms connection that helps you process and remember new information a lack of sleep can negatively impact both short and long term memory.Your concentration and creativity are not up to the mark. Sleep deprivation can also lead to mood swings and weaken immune system which may also lead to heart diseases.
Treatments of insomnia:
• DAYTIME NAPS:
Avoid taking daytime nap as it makes harder to fall asleep at night. Limit the time of nap up to 30_40 minutes. And do not take nap after 4pm.
• LIMITING USE OF BEVERAGES:
Limiting the use of caffeine, alcohol, nicotine etc. their effects can last for many hours and makes harder to sleep.
• ROUTINE BEDTIME:
Set a good bedtime routine, go to bed and wake up at the same time. Make sure the room is not too hot or too cold.
• REDUCTION OF LARGE MEALS:
Use light snacks instead of heavy meals. This also aids in avoiding heart diseases. Do not take chocolates within 4 hours of bedtime.
• RELAXING PLACE:
The bedroom must be quiet, relaxing place to sleep.
• LESS INTAKE OF LIQUID:
Lessen the intake of water before bedtime so that you won’t have to urinate as often.
• RESTRICT USE OF TELEVISION OR CELLPHONE:
Do not watch television or use cellphones close to bedtime.
• AVOIDING STRENUOUS EXERCISE:
Regular exercise should be taken during the day but avoid strenuous exercise especially 3-5 hours before bedtime.
• MEDITATION:
Practicing sleep meditation can make the quality of sleep more better. It is safe , has no side affects on human body and it’s much more better option than taking hypnotic drugs as hypnotic drugs do not cure insomnia but can provide useful short-term symptomatic treatment.
• THERAPIES:
Therapies such as cognitive behavioral therapy (CBT), hypnotherapy / self-hypnosis can be performed to treat insomnia. Sleep hygiene, relaxation techniques are better option than hypnotics as long term treatment for patients with insomnia.
• CHANGE OF LIFESTYLE:
Avoid or limit caffeine and alcohol, don’t use nicotine all of these can make it harder to sleep and effects can last for several hours.
• PEACEFUL ENVIRONMENT:
• CHOICE OF MEDICINE / MEDICAL TREATMENT:
Before starting any medication , the primary cause of insomnia should be determined and treated appropriately where possible. To prevent the development of tolerance and dependence the maximum duration of treatment should be limited to 2_4 weeks dosage should be tapered slowly if hypnotics have been taken. Slowly eliminated drugs should be avoided because of the risk of over sedation effects. The most commonly prescribed hypnotics are the benzodiazepines
HEALTHY LIFESTYLE:
Sleep is important to your physical and mental health.
Healthy sleep can make a big change in quality of life. So try to have a better healthy lifestyle.