Tuesday, 4 August 2015

Insomnia- Causes Types Diagnosis Test Treatment

Insomnia is the most common sleep disorder in the general population, highlighting women, the elderly and people with psychological problems such as anxiety and depression. Is a reduction of the ability to sleep, which can manifest in different ways giving rise to different types of insomnia:
  • Onset insomnia: difficulty falling asleep within 30 minutes.
  • Maintenance insomnia: problems maintaining sleep, causing night time awakenings of more than 30 minutes, or waking up early so definitely getting a total time of insufficient sleep.
Lack of sleep can negatively affect the life of the person suffering the way, causing social, occupational or other important areas impairment.The number of hours of sleep needed varies from person to person. Although the daily average is 7 and a half hours, a range of between 4 ("short sleepers") to 10 hours ("great sleepers"), considering these values ​​within the normal range. According to the time of evolution, the  insomnia  can be: temporary (a few days or weeks) or chronic (months or years).

CAUSES OF INSOMNIA

Medical causes:
Metabolic and hormonal, neurological, rheumatologic, digestive, cardiovascular and all those that can disrupt sleep by fibromialgia pain, headaches, etc. or urologic by the urgent need to -Infections, prostate, kidney diseases urination. Also consider pregnancy and menopause. 
Psychiatric illnesses (anxiety, depression, schizophrenia, etc.) and other sleep disorders that contribute to sleep less or worse (restless leg syndrome, sleep apnea syndrome, parasomnias, etc.).
External causes:
Usually they involve environmental factors that influence negatively on sleep (poor sleep habits, use and abuse of substances and drugs, shift work or frequent trips overseas, etc.)
  • Primary Insomnia:  Are those cases where you can not identify a clear cause of the disorder. This type of  insomnia  can also be subdivided into different types depending on the event and source of the problem.
  • Idiopathic Insomnia:  originates in childhood and seems related to an incorrect sleeping habit learning.
  • Perception of little sleep:  Laboratory studies do not support the sleep problems that the patient perceives subjectively, being tired and sleepy during the day.
  • Psycho-physiological insomnia:  Characterized by a high level of psycho-physiological activation associated with sleep onset. The sufferer usually shows great concern for the problem of sleep making great efforts to try to sleep every night, but sleeping without difficulty when do not make this effort, usually improves when sleeping in different usual environments and although usually originates coinciding with a period of stress the problem persists for a long time although stress disappear or get used to it.
Regardless of the cause that originates,  insomnia  may be temporary if it occurs for a short period of time, or can become chronic getting to last months and even years. If the insomnia  is secondary to an identifiable cause, we must intervene in that case mainly to solve the problem of sleep. Sometimes, even if the initial cause of the problem is concerned, it remains because the patient is immersed in a vicious circle that is difficult to go out himself. 

It is the cycle in which the anxiety of trying to sleep reduces the possibility of falling asleep, increasing apprehension and fear to bed. It seems that some personality characteristics make people more vulnerable people into this circle (people prone to worry, they tend to have more anxiety and difficulty seeing the positive side of things, perfectionist and demanding, they have to have everything under control and they do not usually discuss their problems internalizing negative emotions).

Diagnosis of Insomnia

Insomnia  Chronic does not develop the overnight. It is almost always preceded by a  sleepless  situational result of stressful life events, but does not get any better or when they have eliminated stressors. It can evolve gradually, so that we are increasingly concerned about the problem of sleep and its alleged impact on daily functioning. The assessment we make the initial difficulty sleeping is a determining factor for  insomnia  is a transient problem or a chronic disorder.

For example, the person who sleeps poorly for several nights, but continues his daily routine without worrying about it, it is unlikely to develop a  sleepless  persistent. Conversely, a person who after a few nights of disturbed sleep start worrying excessively about not sleeping and its negative impact on daytime functioning, is likely to get into a vicious cycle of  insomnia , emotional and cognitive activation, and alterations sleep. Have excessive repetitive thoughts about  insomnia  it quickly becomes the central concern of the individual.

Decreased performance or mood changes during the day tend to be allocated exclusively to sleep problems. At dusk apprehension increases, as it approaches bedtime, and the horror of being unable to sleep and leaves magnifying physical activation.  chronic not only cares about last night, but he is already thinking about the next night.Therefore, the  insomnia  becomes a self-fulfilling prophecy itself.

WHAT CAN WE DO TO CONFRONT INSOMNIA?

From what we have previously seen, to break this cycle, it is important to change the factors that are contributing to perpetuate the  inadequate change habits, which initially arose as an attempt to alleviate its negative effects, changing the erroneous thoughts that raise concern, and reduce the high emotional arousal associated with these variables. 

You have our support and guidance, but is the subject that has to carry out the guidelines to give to cope with  These guidelines have been developed in clinics around the world and have proven effective in other patients suffering from problems of insomnia . Although not a miracle cure, this treatment will help develop skills for self-management of  insomnia and regain control over the dream, so that it can handle the occasional sleep difficulties with which can be found even after completing this program. The program requires time, patience and effort. 

To reach your target to sleep early and reduce the time spent awake in the middle of the night, it is important that meets all requirements. You can not choose only those that seem less difficult. The benefits will become more apparent over time and continued practice. The consistency with which follow the instructions is the most important factor to determine the results, you can start to notice after a few weeks of treatment. This intervention cost of three components; behavior change, change of thoughts and reduced activation.
  • Will regulate bedtime and getting up, or refund the dream within a shorter period in bed. 
  • Often insomniacs sleep late in the morning, to sleep naps during the day, or simply spend more time in bed to compensate for their sleep deficit.
  • Limiting the time spent in bed to the number of hours actually slept.
  • Keeping regular time to awake.
  • Eliminating daytime naps.
  • We will reduce activities that interfere with sleep. 
  • The main objective is to associate the bed, bedtime and the bedroom environment with the feeling of relaxation, drowsiness and sleep, instead of frustration, activity.
  • Go to bed only when sleepy.
  • If you can not sleep after 10-15 minutes try relaxing, get out of bed, follow the learned relaxing mode and back again to bed only when sleepy. 
  • Repeat this as many times as necessary throughout the night. If relaxation after not feeling sleepy, do outside the bedroom some kind of monotonous and boring activity that requires concentration, nor be interesting for you.
  • Use the bed and bedroom only for sleep or sex. 
  • Do not watch TV, do not listen to the radio, or eat or read in bed.
  • We influence our lifestyle: diet, sport, regular times, limit consumption of snuff and alcohol.
We will assess attitudes and beliefs about sleep and  The way people think about an issue can lighten as much worse. Whatever you think also it affects how you feel and what it does. For example, when you care for the day so evil that has slept the night before is likely to make you feel more apprehensive of the following night. Excessive concern about the consequences of poor sleep can also feed your problem. Excessive worry and emotional distress are not exactly sleep inducers.  Therefore, this component of treatment is designed to help address these concerns. To achieve greater self-control over the dream, you must put aside their previous convictions and replace them with others that are more adaptive.

You try to get voluntary control of their physiological arousal, learning to relax your body and your mind whenever you need it, but most of the time to go to sleep because it is well established that emotional arousal difficult and prevents sleep besides compromising their welfare and quality of life.
Medications must avoid taking medications without a prescription. Each case must be individualized, evaluating the benefits of treatment, if it is truly indicated. hypnotic drugs (benzodiazepines, zolpidem, zaleplon, etc.) are generally prescribed in cases of  insomnia  transient. Antidepressants (fluoxetine, trazodone, mirtazapine, etc.) : acting on the mood and the last two also as hipnorreguladores, modifying the structure of sleep. 

In general, the treatment time is limited, to limit the occurrence of side effects.

Treatment of Insomnia

  • Establish a  regular sleep schedule , going to bed and always up at the same time, maintaining this routine even on weekends and holidays.
  • The bed should be used for sleep , not for reading, watching television, using the computer or work.  Prolonged stay in bed gives Lugar fragmented and poor quality sleep.
  • Refrain from smoking and drinking alcohol as it is known that they reduce significantly the quality of sleep.
  • Avoid naps, especially in the afternoon.
  • Do  exercise at least three hours before bedtime  (to improve sleep) and not after dinner (can hinder sleep onset).
  • You can  shower or bathe  between an hour and a half to two hours before bedtime, which helps you relax, but not right before bedtime.
  • Do any  relaxing activity  half an hour before bedtime, like reading, listening to soft music or take a walk.
  • The room should be well ventilated and cool .
  • Do not watch the clock.
  • Look at the clock and obsessed with time can hinder sleep onset.
  • Perform a  light dinner  2 or 3 hours before going to bed. Before bedtime can make a fruit. Avoid heavy meals and dinners (produce digestions that interfere with sleep).
  • Make  walks with sunlight  half hour a day, especially early in the day (also after lunch on days without heat).
  • Do not drink liquids right before bedtime because it would wake up throughout the night to urinate.
  • Avoid coffee, tea and cola drinks in the late afternoon and evening.
  • If  15-20 minutes not get to sleep , leave the room and go to another room staying as relaxed as possible, until sleepiness returning.
  • If your partner disrupts your sleep (snoring, movement), it is recommended sleeping in separate beds or in different rooms  for a couple of nights.
  • If you snore,  avoid sleeping on your back , taking the position side (you can place an object on the back for not roll over).
  • Do not take  hypnotics or sedatives  on their own.
Hope this article will help to to understand Insomnia better and here are the way to prevent it. What do you think about think? Do you have any experience of Insomnia? You can share it with us. Just do leave a comment below the box. Stay connected to This Blog for more updates.

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