Insomnia Not A Disease
There are several determinants of this sleep disorder. Factors such as stress, high body activation or depression are relevant.
At present, it is common prescription drugs for short-term treatment of insomnia. However, drug therapy is not an adequate solution to medium and long term, and is preferable to evaluate in these cases the use of other techniques, including behavior therapy or cognitive-behavioral therapy.
A leading issue in addressing this disorder, insomnia is really a symptom, not a disease, is to educate patients about the principles of prophylaxis or call sleep hygiene.
Some of the most popular prophylactic guidelines are followed, especially for those who are prone to difficulties sleeping:
1. Caffeine is a nervous system stimulant and its use should be discontinued 4-6 hours before bedtime.
2. Nicotine is also a stimulant of the nervous system should be avoided near bedtime and nighttime awakenings.
3. Alcohol is a nervous system depressant, although it may facilitate sleep onset, causes awakenings throughout the night.
4. A light meal can induce sleep, but a large meal at a time too close to sleep can make it less deep, although it is not advisable to go to bed hungry. In other words, we must have a light meal.
5. No strenuous activity in 3-4 hours before bedtime, because the nervous system is activated and the feeling of drowsiness lost; regular exercise in the afternoon can make the dream is deeper, but the Morning exercise has little or no effect on sleep that night.
6. Minimize noise, light and extreme temperatures (not exceeding 24 ° C or below 12 ° C) during sleep by using earplugs, faint background noise like a fan, window shutters, blankets electrical or air conditioning.
7. Trying to sleep and wake up at about the same time every day. It has been shown that constant changes in sleep schedules increase the probability that some people generate serious and chronic difficulties sleeping.
8. Doing his best not be on the lookout for an hour of time. Change, if possible, the clock type (not used, for example, clocks whose hands glow in the dark, or even turn the clock so as not to be visible from the bed).
There are several classifications within the insomnia, according to the duration of the disorder, the severity with which they present, or their manner of presentation:
According to its duration, one can distinguish between acute or transient insomnia (lasting less than 4 weeks), short-term insomnia or subacute (more than 4 weeks but less than 3-6 months) and long-term insomnia and chronic (more than 3-6 months).
Depending on its severity, is distinguished from mild insomnia or mild, with which there is minimal impairment of quality of life, the moderate, which is given every night and they begin to emerge some signs of deterioration in the quality of life with symptoms such as irritability, anxiety, fatigue, and severe, the symptoms are felt with greater intensity and therefore the quality of life is more affected.
For its present form, to distinguish between initial insomnia or conciliation (to sleep), the intermediate or sleep maintenance (when you can not sleep all night continuous) and the terminal or end of sleep or early awakening, known by experts as insomnia morning (the person is of little or much before the time I had planned).