Sleep disturbances or insomnia include difficulty sleeping and continuous sleep for long hours. Suffering from insomnia, they wake up and remain inactive and uncomfortable, which affects their performance throughout the day.
Insomnia is not only detrimental to the level of energy and mood, but also to health, the quality of work and the quality of life.
More than a third of adults suffer from insomnia in a given period, 10-15 percent complain of long-term (chronic) sleep disorders. We also find sleep problems in children are very common!
However, long nights do not have to suffer from the problem of insomnia and its consequences. A simple change in daily habits may solve the problem of insomnia and restore the necessary relief.
– Symptoms of insomnia:
Symptoms of insomnia include:
- Difficulty going to sleep at night.
- Waking up at night.
- Waking up early.
- Feeling uncomfortable after sleeping at night.
- Fatigue or drowsiness during the day.
- Nervousness, depression or anxiety.
- Difficulty concentrating and concentrating on tasks.
- Frequent errors and accidents.
- Tension headache.
- Symptoms of the digestive system.
- Constant anxiety about sleep.
– Complications of insomnia
Sleep is important to health, just like eating a healthy diet and exercising regularly. Sleep disturbances, for any reason, may affect a person, both mentally and physically. People with insomnia complain of poor quality of life, compared to people who sleep well.
Complications of sleep disorders include:
- Poor performance at work or study.
- Slow reaction speed when driving and a high risk of accidents.
- Psychiatric disorders, such as depression or an anxiety disorder.
- Overweight or obese.
- Weakened immune system.
- Increased risk and severity of chronic diseases, such as hypertension, heart disease, and diabetes.
– Sleep problems treatment (insomnia treatment)
A change in sleep habits, along with addressing the factors that cause insomnia, may restore to many people their ability to sleep well. Healthy sleep habits – simple steps, such as: going to sleep in a fixed hour and waking in a fixed hour – contribute to falling asleep deeply and waking up during daylight hours. If these measures are ineffective, your doctor may recommend sedative or hypnotic medications.
Behavioral therapy teaches new sleep habits and provides tools that help make the sleeping environment more sleep-friendly. Research has shown that the efficacy of behavior therapy is equivalent to, or even greater, than that of drug therapy. Behavior therapy is usually recommended as a first step to solving the problem of insomnia.
Behavioral therapy includes:
- Teaching good sleep habits.
- Relaxation methods and techniques.
- Cognitive therapy.
- Control stimuli.
- Determine sleep.
- Light therapy.
Melatonin is a drug, which is marketed as an aid to treat and overcome sleep disorders. It is known that the body produces melatonin, naturally, and releases it into the bloodstream.
The amount of melatonin pumped to the blood increases at the beginning of dusk hours and wanes as the morning approaches. It has been shown that taking melatonin as a food additive is not effective in treating insomnia. It is not known how safe to take melatonin for more than three months.
Valerian is another food additive that is sold to help promote good sleep. Research has shown that it is just as effective as a placebo.
RESOURCES Ncbi.nlm.nih.gov, webmd, AND healthline