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Solving the mystery of insomnia Nightmare

Insomnia can occur at any age. People suffer from insomnia in 33-50% of the world's population. Problems with insomnia tend to increase with age and are more common in women. People with underlying diseases People who work shifts and low-income people, with insomnia, have various characteristics ranging from difficulty sleeping. This sleep problem often affects daily routines during the day, such as fatigue, lack of concentration, poor memory, and irritability. It also increases the risk of accidents while working or driving a vehicle.

Insomnia can be divided according to The International Classification of Sleep Disorders (ICSD-3) into 3 types:

1. Chronic insomnia disorder There are diagnostic criteria as follows:

1. Symptoms associated with insomnia occur. At least 1 item is as follows:
  - Difficulty starting to fall asleep
  - Inability to sleep continuously
  - Wake up early
  - Feel resistant to going to bed on a proper schedule.
  - Sleep problems without the help of parents or caregivers.
2. Effects from insomnia At least 1 item is as follows:
  - Fatigue or discomfort
  - Be Conscious Worsening of concentration or memory
  - Decreased social, family, occupational or academic abilities
  - Mood swings or irritability
  - Daytime sleepiness
  - Behavioral problems such as hyperactivity, impulsivity, aggression, etc.
  - Decreased motivation, energy, or initiative
  - Risk of errors or accidents
  - Anxiety or dissatisfaction about sleep
3. Sleep or wakefulness problems that cannot be explained, or are not caused by insufficient sleep time.
4. Symptoms associated with insomnia and the effects that come with insomnia At least 3 times a week.
5. Symptoms associated with insomnia and the effects that come with insomnia Continued for more than 3 months.
6. Unexplained sleep problems occur. From other sleep-related diseases

2. Short-term insomnia disorder

It has the same diagnostic criteria as chronic insomnia, but the duration of symptoms is less than 3 months, usually due to stress or changes in life events such as relocation. Have problems with work or relationships. Physical illness Symptoms usually improve. After being able to correct the cause or adapt to the situation. If this condition lasts for more than 3 months, short-term insomnia will become chronic insomnia.

3. Other insomnia disorder Other insomnia disorder that does not meet the diagnostic criteria of the first 2 types

Treatment of insomnia Divided into:

Psychological and behavioral treatment is the adjustment of certain behaviors that affect sleep, such as staying awake in bed for a long time, exerting a lot of effort to sleep. Cognitive behavioral therapy (CBT), Brief therapies for insomnia (BTIs), Sleep restriction therapy, Relaxation therapy, etc.
Pharmacologic treatment: The World Health Organization has approved drugs used to treat insomnia in various groups such as benzodiazepines, non-benzodiazepines, melatonin receptor agonists or low-dose antidepressants. Often, patients buy antihistamines to treat insomnia, but long-term use of these drugs may cause side effects because the drug has anticholinergic effects, which can cause palpitations. Rapid heartbeat, dilated iris.

TheEstablish good sleep habits It is therefore very important to take care of and prevent this insomnia. It affects sleep, which is a golden period that lasts up to 1/3 of our lives. As follows:

Maintain a bedtime and wake up time, even if it is a holiday, wake up and go to bed on time.
Control stimuli that may interfere with sleep, go to bed only when you are sleepy, get out of bed when you can't fall asleep, and only use the bed for sleeping. Not working or eating in bed.
Regular exercise or constant physical activity will help the body sleep better. Do not exercise 3 hours before bedtime.
Consult with your doctor to double-check if there are any medications that affect insomnia.
Avoid caffeinated beverages at least 6 hours before bedtime, drinking alcohol, and smoking, all of which affect sleep quality.
Avoid large meals or foods that are difficult to digest at least 3 hours before bedtime to reduce the risk of discomfort, bloating or acid reflux. It makes it difficult to sleep well.
Avoid daytime naps.
Create an atmosphere in the bedroom that is suitable for sleeping. It has the right temperature. No external noise and light interference
Practice relaxation before going to bed, maybe meditate, read a book, listen to music that makes you feel calm and relaxed.

References

Schutte-Rodin S, Broch L, Buysse D, Dorsey C, Sateia M. Clinical guideline for the Evaluation and management of chronic insomnia in adults. Journal of Clinical Sleep Medicine. 2008;04(05):487–504. doi:10.5664/jcsm.27286.
Roth T. Insomnia: Definition, prevalence, etiology, and consequences. Journal of Clinical Sleep Medicine. 2007;3(5 suppl). doi:10.5664/jcsm.26929.
Edinger JD, Arnedt JT, Bertisch SM, Carney CE, Harrington JJ, Lichstein KL, et al. Behavioral and psychological treatments for chronic insomnia disorder in adults: An American Academy of Sleep Medicine Clinical Practice guideline. Journal of Clinical Sleep Medicine. 2021;17(2):255–62. doi:10.5664/jcsm.8986.
Sateia MJ. International Classification of Sleep Disorders-third edition. Chest. 2014;146(5):1387–94. doi:10.1378/chest.14-0970
Pin Arboledas G, Soto Insuga V, Jurado Luque MJ, Ferrández Gomariz C, Hidalgo Vicario I, Lluch Rosello A, et al. Insomnia in children and adolescents. A consensus document. Anales de Pediatría (English Edition). 2017;86(3). doi:10.1016/j.anpede.2016.06.002
Mayo Clinic Staff. Insomnia [Internet]. Mayo Foundation for Medical Education and Research; 2016 [cited 2023 Nov 6]. Available from: https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/ syc-20355167#:~:text=Keep%20your%20bedtime%20and%20wake,Avoid%20or%20limit%20naps.