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Sunday, May 26, 2019

WHAT IS INSOMNIA ? TYPES, CAUSES, TREATMENT AND MANAGEMENT

Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep.
 
INSOMNIA

Insomnia commonly leads to daytime sleepiness, lethargy, and a general feeling of being unwell, both mentally and physically. Mood swings, irritability, and anxiety are common associated symptoms.



PREVALENCE OF INSOMNIA
PREVALENCE OF INSOMNIA

Types of Insomnia

There are two types of insomnia :

  1. Primary Insomnia and 
  2. Secondary insomnia.


πŸ’ Primary insomnia:

Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem.

πŸ’ Secondary insomnia:

Secondary insomnia means that a person is having sleep problems because of something else, such as an health condition (e.g asthma, depression, arthritis, cancer, or heartburn ), pain; medications they take, and or substances they use (e.g alcohol).

It can otherwise be classified into 3, namely:

1. Transient insomnia - Are the types that occur when symptoms last up to three nights.

2. Acute insomnia - also called short-term insomnia. Symptoms persist for several weeks.

3. Chronic insomnia - this type lasts for months, and sometimes years. According to the National Institutes of Health , the majority of chronic insomnia cases are side effects resulting from another primary problem.


Causes of Insomnia

πŸ‘‰ Causes of acute insomnia can include:

🍊  Significant life stress (job loss or change, death of a loved one, divorce, moving)
🍊  Illness
🍊  Emotional or physical discomfort
🍊  Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep
🍊  Some medications (for example those used to treat colds , allergies , depression , high blood pressure , and asthma ) may interfere with sleep
🍊  Interferences in normal sleep schedule ( jet lag or switching from a day to night shift, for example)
🍊  Hormones - estrogen , hormone shifts during menstruation.
🍊  Other factors - sleeping next to a snoring partner, parasites, genetic conditions, overactive mind, pregnancy.

Frequency of Insomnia Causes


πŸ‘‰Causes of chronic insomnia include:

🍊  Depression and/or anxiety
🍊  Chronic stress
🍊  Pain or discomfort at night


Signs and symptoms of Insomnia

Insomnia itself may be a symptom of an underlying medical condition. However, there are many signs and symptoms that are associated with insomnia:

πŸ†  Difficulty falling asleep at night.
πŸ†  Waking during the night.
πŸ†  Waking earlier than desired.
πŸ†  Still feeling tired after a night's sleep.
πŸ†  Daytime fatigue or sleepiness.
πŸ†  Irritability, depression, or anxiety.
πŸ†  Poor concentration and focus.
πŸ†  Being uncoordinated, an increase in errors or accidents.
πŸ†  Tension headaches (feels like a tight band around head).
πŸ†  Difficulty socializing.
πŸ†  Gastrointestinal symptoms.
πŸ†  Worrying about sleeping.


People at risk of insomnia

Some people are more likely to experience insomnia. These include:

🎀 Travelers, particularly through multiple time zones
🎀 Shift workers with frequent changes in shifts (day vs. night)
🎀 the elderly
🎀 Users of illegal drugs
🎀 Adolescent or young adult students
🎀 pregnant women
🎀 menopausal women
those with mental health disorders


Treatment
  • Good sleep hygiene, including avoiding electronics before bed, can help treat insomnia
  • Some types of insomnia resolve when the underlying cause is treated or wears off. In general, insomnia treatment focuses on determining the cause.
  • Once identified, this underlying cause can be properly treated or corrected.
  • In addition to treating the underlying cause of insomnia, both medical and non-pharmacological (behavioral) treatments may be used as therapies.
  • Non-pharmacological approaches include cognitive behaviorlal therapy ( CBT) in one-on-one counseling sessions or group therapy

  • Medical treatments for insomnia include:
  1. prescription sleeping pills
  2. Antidepressants
  3. Antihistamines


Good Sleep Habits for Beating Insomnia

Good sleep habits, also called sleep hygiene, can help you get a good night's sleep and beat insomnia. Here are some tips:

πŸ”Š Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day, because naps may make you less sleepy at night.

πŸ”Š Avoid prolonged use of phones or reading devices ("e-books") that give off light before bed. This can make it harder to fall asleep.

πŸ”Š Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.

πŸ”Š Get regular exercise . Try not to exercise close to bedtime , because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for at least three to four hours before the time you go to sleep.

πŸ”Š Don't eat a heavy meal late in the day. A light snack before bedtime , however, may help you sleep.

πŸ”Š Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.

πŸ”Š Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath.

πŸ”Š Avoid using your bed for anything other than sleep or sex.

πŸ”Š If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you
**


Conclusively, Sleep deprivation can cause other symptoms. The afflicted person may wake up not feeling fully awake and refreshed, and may have a sensation of tiredness and sleepiness throughout the day.
       Having problems concentrating and focusing on tasks is common for people with insomnia. According to the National Heart, Lung, and Blood Institute, 20 percent of non-alcohol related car crash injuries are caused by driver sleepiness.

 Thank u all for your usual coperation


Dont forget HEALTH is WEALTH

SOURCE: DAILY HEALTH NETWORK
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