Insomnia: Try Sleep Therapy Rather Than Blindly Turning to Medication.

Sleep is an essential part of our lives. Lack of sleep can lead to daytime fatigue, health issues, and decreased concentration. Among these, insomnia is a particularly common sleep disorder, affecting 35-50% of the population. Insomnia and depression often co-occur, with 40% of depression patients experiencing insomnia, and 20% of insomnia patients exhibiting depressive symptoms.

 

Considering these sleep therapies and seeking professional advice if insomnia persists is a prudent approach.

 

Insomnia is often misunderstood as a mere ailment and may be inadequately treated. While medication is a common approach, it may come with side effects. Hence, a comprehensive understanding of insomnia is crucial.

 

What is Insomnia?

Insomnia refers to a condition where one experiences difficulty sleeping despite having a conducive sleep environment and opportunity. This often manifests as early morning awakenings. If these symptoms persist for more than 3 months, occurring at least 3 times a week, it is medically diagnosed as insomnia.

 

Insomnia can arise due to excessive arousal, triggered by various factors such as physical and psychological elements. Genetic influence plays a significant role, with risk genes for insomnia being associated with brain circuitry defects related to REM sleep. Psychological causes include stress during childhood, ongoing stress, anxiety, and depression.

 

The Relationship Between Insomnia and the Brain

Insomnia leads to various changes in the brain, particularly impacting cognitive abilities. Insomnia patients exhibit lower problem-solving skills, memory, and attention functions compared to the general population. Additionally, insomnia can be a precursor to dementia. It can stimulate the production of a specific protein, amyloid-β, which can lead to the onset of Alzheimer's.

 

Insomnia and Depression

Insomnia also affects the psychological aspect. It can induce both depression and anxiety, creating a reciprocal influence. Insomnia can be both a cause and a consequence of anxiety and depression. Furthermore, it impairs the ability to perceive situations correctly and can increase aggression.

 

Sleep disorders, including insomnia, are commonly observed in ADHD patients. This exacerbates inattention, hyperactivity, and impulsiveness. Research has shown that normalizing sleep in ADHD patients can alleviate ADHD symptoms.

 

Non-medication therapies are part of insomnia treatment. Cognitive-behavioral therapy is known to be an effective treatment for adults with insomnia. It lasts longer and has fewer side effects than medication, but in cases of complications, medication may be necessary.

 

Consider These Sleep Therapies When Suspecting Insomnia

Establish a regular bedtime and wake-up time, with an emphasis on getting up in the morning.

 

Getting exposure to bright light upon waking can be helpful.

 

Engage in regular exercise, preferably a 30-minute to 1-hour walk during daylight hours.

 

Avoid caffeine-containing drinks, chocolate, and avoid overeating in the evening.

 

Refrain from smoking after 7 PM.

 

Use the bed exclusively for sleep.

 

Avoid alcohol and refrain from checking the clock when in bed or waking up at night.

 

Considering these sleep therapies and seeking professional advice if insomnia persists is a prudent approach. Sleep has a significant impact on our health and quality of life, necessitating proper management.