2023-09-28 08:49:00
Keypoint:
Insomnia is not a disease itself, it is just a symptom that may be caused by various problems that one has to face throughout the day. It also causes you to worry at night to the point of not being able to sleep. If you have insomnia 3 days a week, and has lasted for more than 1 month, you should see a doctor immediately to check the cause and treat it. Because that may lead to chronic insomnia. Taking sleeping pills Buy melatonin and take it yourself. Or trying to force yourself to sleep is not a solution. You should adjust the bedroom environment, relax, and avoid drinks. Exercise to stimulate alertness, take a nap in the evening.
‘Sleeping’ is a duty. If you can’t sleep tonight, Tomorrow the body will compensate for sleep and we will feel sleepy faster. Want to sleep faster Because sleep recharges various processes. of the body to occur It is an important factor in living life. Because sleep has a direct impact on our physical, mental, and brain health. If we sleep well, The body will have perfect health, strong, fresh and bright, not easily irritated.
On the other hand, if there are problems with sleeping such as insomnia, snoring, or not sleeping well. It will have other health effects as well. This short-term effect may cause fatigue. Lack of concentration in work making it unable to work at full efficiency and if it happens continuously for a period of time It will affect health, causing illness and various diseases easily.
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Sleeping is a function of the body.
Assoc. Prof. Dr. Worasit Siripornphanit Neuroscience Research Center Institute of Molecular Biosciences Mahidol University Said that insomnia is a very important health problem. Because most people have experienced the problem of insomnia. which is insomnia It’s not a disease. But it will be the starting point that may cause all sorts of diseases. by insomnia It ranges from snoring and stopping breathing, sleepwalking, or poor quality sleep. Then you’ll be sleepy during the day.
“Insomnia It will affect daily life. and lead to health problems such as energy metabolism Stimulating children’s growth The matter of creating long-term memory immunity Removal of foreign cells from the body which if unable to sleep for a long period of time It will cause health problems in the body, mind, and brain systems,” Assoc. Prof. Dr. Worasit said.
Check for 3 main stages of insomnia
The period of insomnia is divided into 3 main periods:
1. Initial insomnia or group that has difficulty falling asleep
Insomnia in the first period after going to bed, but if you can fall asleep then you will be able to sleep for a long time. The diagnostic criteria are The time from going to bed to falling asleep is more than 20 minutes in children and young adults, or more than 30 minutes in adults and the elderly. insomnia pattern This type is often associated with anxiety, stress, or repetitive thinking. Because the thought process relies on Frontal brain function If this part of the brain is working It will make the normal sleep system difficult to occur, so if you want to sleep, you have to let the front of your brain stop thinking. Which sometimes is easy to do. But sometimes it’s very difficult to do. The main principle for solving the problem of insomnia early is to let go and not think. (As much as possible) When you don’t think, the brain that controls sleep will work more prominently. and finally put us to sleep
2. Middle insomnia or middle-of-the-night insomnia or group of waking up in the middle of the night.
Waking up in the middle of the night and not being able to fall back asleep right away It will be awake for more than 20 minutes in children and young adults, or more than 30 minutes in adults and the elderly. On average, it has been found that it takes approximately 2 hours to be able to fall asleep again. causing insufficient rest Insomnia in this manner may occur both. Temporary form from problems of anxiety, stress, discomfort from illness or environment such as too loud noises or hot weather. The other form is chronic form. The cause must be found in order to receive correct treatment.
3. Terminal insomnia or people who wake up earlier than desired.
Sleep conditions in the early and middle stages are normal. But patients often wake up early in the morning. and unable to sleep further. This type of insomnia is often found in older people. But it can be found in young people in many cases, such as discomfort from pain, depression, etc.
Warning signs of insomnia
“Check yourself easily. Whether we are sleep-deprived or not, it is easy to get a burn wound. or lack of concentration no imagination No new ideas which the main factors that makes most people Especially working age And adults are more likely to have insomnia, caused by social conditions, work, and urban lifestyles. and awareness of people’s health care Insomnia is primarily diagnosed by the patient, so each person will have different causes,” said Assoc. Prof. Dr. Worasit.
The causes of insomnia are as follows:
1. Anxiety
In general When people are worried or stress due to various causes Whether it’s work, health, or family problems, it can cause insomnia. But this insomnia only occurs for a short period of time. When there are no worries? Many problems have been resolved. Insomnia symptoms will disappear and you will return to sleeping well as before.
However, there may be some people who still experience insomnia. Even though all the worries are gone That’s because those worries were replaced with worries about not being able to sleep.
2. Too much sleep
Normally, each person’s sleep needs will vary. It depends on many factors such as age, gender, health problems, or the quality of sleep of the individual. For adults, on average, they need 7-8 hours of sleep per day. Therefore, if we spend more time sleeping than the number of hours our body needs. It will cause problems with sleeping. Sleep and wake up. or wake up early
3. Drinking drinks that contain caffeine as an ingredient
As we all know Drinking tea and coffee can lead to insomnia. Because the caffeine in tea and coffee stimulates the brain. Makes you not feel sleepy Many people therefore think that if they avoid drinking tea or coffee, it will help prevent insomnia. But in reality Caffeine is found not only in tea or coffee, but also in some soft drinks. and various energy drinks as well Therefore, before drinking any kind of drink, you should study to make sure that the drink does not contain caffeine as an ingredient.
As for the time it takes for caffeine to be removed from the body, it can be found that in young people, the body may take only a few hours to eliminate caffeine. while for the elderly it will take more than several hours. In some people, it can take up to ten hours to completely eliminate caffeine. Therefore, drinking caffeinated beverages in the afternoon Or in the evening, it may make it difficult to sleep. Or not close as well
4. Exercise before bed.
Although exercise makes the body strong, It is beneficial to both physical and mental health. But if the exercise is not appropriate If it’s not timely, it may have negative consequences. Like the belief that
If you exercise near bedtime, it will help you fall asleep quickly. and sleep soundly Because the body is tired and tired. But in reality While exercising, the body releases adrenaline. This adrenaline substance stimulates the body to be alert. Therefore, if we exercise too close to bedtime, It will make it difficult to sleep. or unable to sleep well because the adrenaline in the body is still at a high level
5. Spending a lot of time in the bedroom for a long time.
The bedroom should be a room meant for sleeping only. Doing other activities in the bedroom for a long period of time, such as sitting, watching television, working or even lying down. These behaviors will cause the brain to learn that The bedroom is not for sleeping. When it’s really time to sleep Therefore making it difficult to sleep. or not sleeping well
Insomnia problems caused by spending too much time in the bedroom You will notice normal drowsiness when it’s time to sleep. But when I lay down to sleep, my drowsiness disappeared. and can’t sleep This will affect other health problems as a result.
6. Symptoms of illness from various diseases
Insomnia can be the result of other diseases that affect sleep, such as diabetes and Enlarged prostate disease This causes frequent urination, which causes uninterrupted sleep. or patients suffering from depression There may also be insomnia symptoms as well.
7.Sleep Test
People who can’t sleep in general There is often a misunderstanding about sleep testing. It can help diagnose the cause of insomnia. But in reality A sleep test is to check whether in the state where we are sleeping, any other abnormalities occur or not.
Abnormal symptoms to check for include snoring or sleep apnea. Therefore, sleep testing is not beneficial to most insomniacs. In some cases, a sleep test may be necessary to make a diagnosis.
change behavior Simple techniques to treat insomnia
Insomnia treatment The cause of insomnia must be diagnosed by a doctor. In practice, if no cause is found from a serious disease, Providing treatment for insomniacs will include:
1. Adjusting the bedroom environment Make it pleasant and comfortable to sleep, such as turning off the lights completely and being careful not to make loud noises from outside. Do not keep your mobile phone near your bed. and adjust the air conditioning temperature appropriately
2. Avoid drinks that stimulate alertness in the evening, such as drinks containing caffeine (coffee, tea, soft drinks) in the evening or at night. Because it will make the body awake and unable to sleep. As for alcoholic beverages, they should not be consumed. Because even if it makes you sleep But the quality of sleep will be poor. Including not eating large amounts of food before going to bed. Because it will make your stomach full, uncomfortable, and make it harder to sleep.
3. Avoid napping in the evening. Because it will reduce the urge to sleep at night.
4. Do not exercise hard or watch movies that are too exciting, violent, or erotic in the early evening or before bedtime. Because it will make the body too alert. and difficult to sleep
5. Do not use the bedroom for other activities, such as editing research reports. or edit a student’s thesis Use the bedroom primarily for sleeping.
6. Don’t rush yourself to sleep. because the intention is to sleep too much will cause concern Until it became insomnia instead
7. Use simple relaxation techniques to help you sleep, such as meditation, prayer, and the use of essential oils that have a drowsy effect, such as lavender essential oil. Or practicing slow breathing has been found to help you sleep. Fall asleep easier As for playing music before going to bed It even helps to fall asleep easier. But the music that is played at night It may affect the quality of sleep, so it is not recommended.
8. If you go to bed for more than 30 minutes and cannot sleep or wake up in the middle of the night and cannot sleep for more than 30 minutes, you should get out of bed. Find other activities that are not too heavy to do instead, such as reading, taking a walk, or meditating in dim light until you feel sleepy. So slowly come back to sleep again.
These behavioral techniques are not difficult to do. In most cases, if followed, they can help resolve insomnia problems. However, in some cases, medication may be required. This will be used only in cases with severe symptoms or certain diseases. Only combined type
It is important to always take sleeping pills under the supervision of a doctor because there are many types of sleeping pills. which have different mechanisms and duration of action Some types are suitable for people who have difficulty falling asleep. Some types are suitable for people who wake up in the middle of the night. In addition, if you receive sleeping pills continuously. Do not stop taking sleeping pills suddenly, as this may cause complications such as seizures or insomnia.
As for the use of metolanin which is a hormone that has the effect of helping you sleep But it’s not a sleeping pill. And some people just can’t help it. Because our body will set its own body. When there is some process and has little effect in helping with sleep
However, the matter of sleep It is a matter of the function of the body. But don’t force yourself. The more you can’t sleep, the more you have to make yourself comfortable. Relax and then sleep. And if there is a problem of not being energetic during the day, being easily irritated, I want you to go back and look at the problem of sleeping and sleeping well, not just about the hours you sleep. But you have to look at the quality of your sleep as well.
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