Health

Lack of sleep is also a disease, what to do?

One third of the adults in our country are suffering from insomnia and out of these 6 from 10 Seriously, then. A person who is unable to sleep at all three nights in a week for three consecutive months or can sleep very little, doctors consider him to be suffering from Insomnia. There are two types of insomnia – short-term and chronic. Short-term Insomnia Life Changes, shift work schedules, traveling in different timezones, It is caused by stress or change in sleeping position. While chronic insomnia accidents, serious illness, emotional disorder, depression, to intoxicate, sleeping more during the day, It is caused by obesity and cardiovascular disease.

Often I have heard people say that they do not sleep, even if they come, they cannot sleep for a long time. According to the Indian Psychiatric Association, one third of the adults in our country suffer from insomnia and 6 to 10 percent of them are seriously ill. A person who is unable to sleep at all three nights in a week for three consecutive months or can sleep very little, doctors consider him to be suffering from Insomnia.

How many types of insomnia?

There are two types of insomnia – short-term and chronic. Short-term insomnia is caused by changes in life, shift work schedules, travel in different timezones, stress, or change in sleeping position. Whereas chronic insomnia is caused by accidents, serious illness, emotional disorders, depression, drug addiction, excessive daytime sleepiness, obesity and cardiovascular diseases. According to gender, women are more at risk than men, which increases during pregnancy and menopause.

Due to this, people do not wake up refreshed in the morning, suffer from lethargy, fatigue, mood swings and irritability throughout the day. Apart from having trouble concentrating, they also have trouble doing everyday tasks.

Insomnia, Anxiety and Depression

According to psychology, anxiety and insomnia are two sides of the same coin, that is, if there is anxiety then sleep will not come, when there is no sleep then the anxiety will increase.

According to the World Sleep Foundation, when a person is worried about a specific reason, such as work load or tension in personal relationships, then he becomes a victim of insomnia for a short time but sleep becomes normal again as soon as the problem goes away.

Similarly, insomnia and depression go side-by-side. Depression is caused due to lack of sleep and in depression there is no sleep at all. Sleep taken under stress also increases the risk of depression. But the good thing is that both depression and insomnia can be cured with the same treatment, no matter whether depression happened earlier or insomnia.

Insomnia is very common in women during pregnancy, due to hormonal changes. Sometimes the emotional stress and the anxiety of becoming a mother also does not cause sleep. In such a situation, lifestyle management like staying active during pregnancy, taking necessary supplements, nutritious diet and staying hydrated, creating a sleep schedule, rest during the day and taking a hot water bath before bedtime help in overcoming insomnia.

How is it confirmed?

To confirm insomnia, the doctor takes information about the patient’s medical history, psychological and emotional conditions, his social environment and sleep history. In serious conditions, the patient may also have to sleep for a night or two in the lab under the supervision of doctors.

What is the cure for insomnia?

Psychiatrists provide training in cognitive behavioral therapy and sleep hygiene after confirmation of insomnia, in which a person makes a sleep schedule to avoid confusing the biological clock so that he falls asleep on time.

Before sleeping, taking a warm bath, listening to light music or reading a favorite book gives the signal to the body for bed time and it falls asleep easily.

Blue light emitted from the screens of electronic devices decreases the production of melatonin, a hormone necessary for sleep in the body, so keep electronic devices like laptops and cell phones out of the bedroom while sleeping.

Positive changes in the sleep environment are helpful in good sleep, such as keeping the bed neat and in line with the body. In this case the physical size of the partner also matters, so the size of the bed should be big enough that both the people can sleep comfortably.

As far as possible, use your bed for sleep or sex only. Avoid eating food or drinking tea and coffee on it.

If there is noise or light coming from outside in the bedroom, which is a big factor in disturbing sleep, then establish a quiet and dark environment, keep the room temperature comfortable and mildly cool. Do not consume caffeine i.e. coffee, soda-rich drinks and alcohol etc. before going to sleep as it takes at least six hours for their effect on the body to end. If possible, drink a cup of hot milk or herbal tea before going to sleep, it helps in good sleep. Do not take too many liquids at bedtime as this will cause frequent urination and disturb sleep.

Melatonin hormone is naturally formed in the body while sleeping, so for good sleep many people take melatonin supplements, which helps in falling asleep quickly, but use them only for a limited time, otherwise they will get used to them.

As far as the treatment of insomnia with medicines is concerned, over the counter medicines are used in this but they have long term side effects, so talk to the doctor openly in this regard. It should be clearly understood that Insomnia is not a minor problem, it is a real sleep disorder that needs to be treated on time or else the quality of life will deteriorate.

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