If you have chronic difficulties in starting, maintaining, and getting quality sleep even though you have sufficient means, your insomnia may require treatment. A good sleep; is a necessary process for our physical and spiritual repair and regeneration. When this regeneration is not provided, mental reluctance, loss of motivation, irritability, attention, and memory disorders occur as well as physical symptoms. 10-13 percent of adults in the world are diagnosed with insomnia that will affect their lives at an advanced level.
When is insomnia at the disease level?
Insomnia is characterized by difficulties in starting, maintaining, and quality sleep, despite sufficient opportunities and possibilities for sleep, resulting in impaired daytime functionality. Sleep disturbance and associated daytime symptoms are defined as chronic insomnia if they occur at least three times a week and for at least three months. In short-term insomnia, sleep disturbance, and related daytime symptoms should last less than three months.
How often does insomnia appear?
30-40 percent of adults describe complaints of insomnia at some time in their lives, 10 13 percent meet the diagnosis of insomnia that will severely affect their lives.
Is it possible to supplement the lack of sleep during the day or other hours in the evening?
Night sleep is important for quality and efficient sleep. The hours at which daytime sleep does not negatively affect night sleep are between 13.30 and 15.00. Sleep at other times of the day negatively affects the duration and quality of night sleep. In terms of sleep health, it is the best way to get up in the morning and go to bed at night.
What is the impact of good sleep on our mental health?
Good sleep is a necessary process for our physical and mental repair and regeneration. When this regeneration is not provided, mental reluctance, loss of motivation, irritability, attention, and memory disorders occur as well as physical symptoms. Insomniacs have an increased risk of developing depression or another psychiatric disorder.
In these individuals, the development of depression is four times more, the development of anxiety disorder is twice, and substance abuse or addiction is seven times more in 3.5 years than those without insomnia. On the other hand, insomnia appears as a specific and high symptom in almost every psychiatric disorder.
What is the incidence?
Women are diagnosed with insomnia approximately twice as often as men. Symptoms of insomnia increase with age and the frequency of insomnia symptoms reach 50 percent in elderly individuals over the age of 65. The frequency of insomnia increases in individuals with low income and education levels. It is more common in unemployed people than in employees. It is also more common in those who live apart, are divorced, or lost their spouses.
Could there be a genetic predisposition?
Yes. There is evidence that insomniacs show physical and psychological symptoms of increased arousal and have high levels of anxiety. While insomnia that occurs after an acute stress source is a temporary situation for most individuals, the tension and anxiety about the inability to sleep in these patients gradually turns into a vicious circle and causes the problem to become chronic. The patient is overly focused on insomnia and its effects on daily life.
Is it okay to try to sleep in front of the TV?
Trying to sleep in front of the TV is one of the common methods. The light coming from the television screen and changing is a stimulus. Even if it facilitates the transition to sleep, it disrupts the internal quality of sleep. Every effort made to sleep negatively affects sleep. It is a state that escapes when calling sleep.
Is it possible to talk about an increase in the insomnia picture in recent years?
The discovery of electricity has led to a decrease in average sleep time compared to 100 years ago. Computer, television, business life, time spent in traffic, tasks, smartphones, homework, and stress factors brought about by urban life lead to an increase in insomnia.
Does not being able to sleep have anything to do with personality structure?
The incidence of insomnia is high in control individuals with high anxiety levels, obsessive personality traits. Factors such as the conditions that surround us in our lives, stress, economic distress, test anxiety, and fear of death have an effect on sleep. In chronic insomnia, the stress factors that occur in our daily life – although there is an individual difference, play a role as the initiating factor. For insomnia to become chronic, sustaining factors such as genetic factors, personality structure, and a long time in bed are also necessary and important.
Is not being able to sleep a psychological problem?
Along with psychological factors, physical diseases and medications used in treatment can also cause insomnia. Some primary sleep disorders such as movement disorders during sleep, parasomnias, and sleep-disordered breathing can also lead to insomnia.
How is it treated?
Before starting treatment, a good evaluation should be made and the reason should be revealed. Cause-oriented treatment is the basic principle. If insomnia has occurred as a symptom of a psychiatric or physical illness, treatment of this illness should be a priority in treating insomnia. Again, in insomnia that occurs as a result of a primary sleep disorder such as sleep movement disorder, treatment should be done with completely different principles. Non-pharmacological treatments such as sleep hygiene education, cognitive and behavioral treatment methods are the primary treatment options in chronic insomnia. The most basic suggestions are to take early morning departure time, to go to bed when sleep comes in the evening, and not to spend time in bed.
Should sleeping pills be taken?
Secondary causes of insomnia (such as sleep-related respiratory disorders, restless legs syndrome, psychiatric disorders, and other medical disorders) should be identified and prioritized treatment for them. Benzodiazepines that will be given to the person to sleep will harm the person with sleep apnea. Again, some antidepressants will worsen the picture in restless leg syndrome and periodic movement disorder during sleep. People with insomnia often resort to drugs and alcohol for self-treatment without consulting a doctor, and this causes the disease to become chronic. Hypnotic drugs should be preferred primarily in cases of temporary insomnia. However, in chronic insomnia, drugs can be used in patients who do not respond despite non-pharmacological treatment approaches, and in cases where the underlying cause cannot be treated.
Is it okay to wait for sleep to come in bed?
No. The most important reason for insomnia to become permanent is to spend a long time in bed. Many theories point to a genetic predisposition and then spending a long time in bed as the main reason. While turning around in bed without going to sleep, distressing thoughts often come to mind. The distress increased by these thoughts leads to arousal, as a result of this, sleep opens, and distress increases as sleep increases. The way to fix this situation is to get out of bed and deal with something.
What are the personal precautions to be taken against insomnia?
– You should get out of bed when you wake up in the morning. Continuing to sleep to rest is not just as relaxing, it can also disrupt the sleep rhythm.
– You should get up at the same time every morning.
– You shouldn’t sleep during the day.
– Regular exercise should be done, but activities that create excitement should be avoided in the evening.
– Bedroom; must be protected from sound, light, and heat.
– The bedroom should not be used for work, except for sleeping.
– You should not eat close to bedtime.
– Avoid caffeinated, alcoholic, cola drinks and tobacco use.
– You should not go to bed before sleep comes, and should not try to sleep in a bed.
What are the problems caused by insomnia?
Physical symptoms caused by insomnia include common muscle and joint pain, fatigue, weakness, fatigue, daytime sleepiness, memory problems, decreased work performance, tension, responsiveness, lack of attention, clumsiness, slips in speech, headache, redness of the eyes, shaking hands. Increased risk of diabetes, high blood pressure, etc. We know that one out of every five traffic accidents is associated with insomnia. Driving without sleep is as dangerous as driving with alcohol. During sleep deprivation, the release of stress hormones increases, while the growth hormone released during sleep at night decreases. While growth hormone repairs our body and accelerates wound healing, it slows down aging. This hormone especially directly affects the growth of children. For this reason, how right our elders are when they say ‘let them sleep and grow’.
Weight gain: Sleep deprivation disrupts the release of various hormones. While the release of the leptin hormone that says “I am full” decreases, the ghrelin hormone that says “I am hungry, I have to eat” increases when you sleepless. This leads to weight gain, a decrease in energy consumption, and a craving for high-calorie foods. People who sleep less than six hours have 30 percent more obese than those who sleep 7-9 hours. Sufficient time and quality sleep facilitate weight loss.
The weakening of immunity: Those who sleep less will catch infections more quickly. With the shortening of sleep time, increases are seen in the ratios of various proteins that play a role in immunity. Again, the level of molecules that protect against infection released from blood cells decreases. The tendency to both virus and bacterial infections increases. Colds and flu-like infections develop three times more frequently in those who sleep less than seven hours.
Diabetes: Insulin resistance increases in those who sleep less. Diabetes development tripled in patients who slept less than five hours, as in patients with insomnia.
Can children also suffer from insomnia?
It can also be seen in childhood. Children may have difficulty sleeping, resistance to bedtime, or an inability to sleep independently, often reported by their caregivers. Today, working parents expect their children to sleep right after they come from work and eat. The child also wants to spend time with his parents, whom he cannot see all day. On the one hand, the parents want to relieve the tiredness of the day, on the other hand, they want the child to go to bed early and sleep in terms of health. After this dilemma, there is a stubbornness between the parent and the child about whether to sleep or not. This situation causes the child to have sleep problems in childhood and adulthood.
Do you have any observations that it is common in adolescents?
Changes in the physical, hormonal, and mental structure during adolescence can negatively affect sleep. Internet habit, which is intense among young people today, is one of the factors that disrupt the sleep pattern. Internet habit causes young people to spend long hours in front of the computer. Young people who spend their daytime at school and workers spend their evenings on the computer. Internet, online strategy games increase arousal until late at night and even in the morning, causing sleep disturbance. This situation negatively affects school life and creates adaptation problems in young people who start working. These people somehow cannot get used to the normal working order.