What is Insomnia?
Insomnia is when a person has difficulty sleeping or maintaining sleep.
How is it classified?
It is often classified based on etiology as primary when it is not due to any physical or mental condition or environmental cause, and secondary when a physical or mental illness such as, e.g., major depressive disorder.
What are the different types of Insomnia?
It is divided into chronic, when the Symptoms appear at least three times/week and for at least three months, and short-term.
Some people with chronic Insomnia cannot sleep, which can be persistent or recede and recur with some episodes.
Chronic Insomnia has many possible causes, some of which are:
- Emotional disorders
- Underlying physical or neurological problems
- Sleep schedule Changes
- Persistent nightmares
It usually occurs in people of all ages and specifically in women.
Research has shown that Insomnia in the general population amounts to 25% and, in fact, affects about 50% of people over 65 years.
Now, regardless of classification, scientists consider it a single nosological entity and treat it as a disease.
This brief episode of difficulty sleeping is often due to a stressful event, such as losing a loved one or a disturbing medical diagnosis.
This form of Insomnia can turn into years.
Acute episodic Insomnia affects all ages, as it can affect children and Adults. It is more common in women and can occur during pregnancy and menopause.
What are its Symptoms?
Symptoms of Insomnia may include:
- Difficulty falling asleep
- Waking up during the night
- Waking up very early in the morning
- Feeling tired after a good night's sleep
- Daily fatigue or drowsiness
- Increased irritability, depression, or anxiety
- Distraction or difficulty memorizing
- Prone to accidents and mistakes
- Constant sleep worries
What are its causes?
Some of the causes of Insomnia are:
Although the stimulant effect of coffee is known, it is ignored by many. Research has shown that consuming caffeine w hours before bedtime reduces sleep duration by at least an hour while also affecting its quality.
We ate late at night.
Eating before bed is often associated with difficulty sleeping. A light snack (digestible vegetables or a portion of fish) is ideal, but if you eat enough, it can cause indigestion.
Finally, some conditions such as cardiovascular diseases (coronary heart disease, arrhythmias), respiratory disorders (COPD, asthma, nasal obstruction of various etiologies), chronic neuropathic pain, gastrointestinal disorders (GOP), ), urinary disorders (polyuria-frequency of multiple etiologies), as well as diseases of the nervous system (Parkinson's) can cause Insomnia.
Changes in certain hormone levels can cause Insomnia. Women are more prone to "bad" sleep due to pain and mood swings on menstrual days. In addition, pregnancy and elevated progesterone levels can increase toilet visits, thus intensifying Insomnia. It can also occur in women during the perimenopausal period (premenopausal period) due to low levels of estrogen and progesterone.
What are the effects of Insomnia?
Insomnia can significantly affect a person's daily life, leading to fatigue, inability to concentrate, mood disorders, and reduced activity performance (work, study).
In addition, neuroimaging has shown structural brain Changes and differences in brain perfusion in patients with Insomnia. It can also worsen cardiovascular disease, cause emotional distress, or even cause depression.
Finally, deprivation and poor sleep quality are associated with weight gain and the development of Diabetes.
How do you naturally treat Insomnia?
We are supplementing our body with specific Insomnia naturally.
Some of these items are:
On a chemical level, Magnesium helps with the sleep process by activating the parasympathetic nervous system, the system responsible for relaxation and calm. In addition, it regulates neurotransmitters, which send signals throughout the nervous system and brain, and the hormone Melatonin, which guides sleep-wake cycles.
At the same time, Stress hormones contribute to muscle relaxation.
Melatonin is a hormone produced by the brain's pituitary gland and is often referred to as the Sleep Hormone. It is primarily responsible for regulating the body's circadian rhythm and the natural sleep cycle. A study on 50 people with Melatonin two hours before bedtime helped patients fall asleep faster and improve overall sleep quality.
Another significant analysis of 19 studies in children and Adults with sleep disorders found that Melatonin reduced the time it took for a person to fall asleep, increased overall sleep time, and improved quality.
Herbal Teas are popular choices when it comes to relaxation and sleep.
Below are the most common Herbs for treating Insomnia.
Valerian root contains many compounds that can promote sleep and reduce Stress. These include valeric acid, isovaleric acid, and a variety of Antioxidants. Valerian has been studied for its interaction with gamma-aminobutyric acid (GABA). Valerian acid has been found to inhibit the breakdown of Gabain in the brain, resulting in a feeling of calm and promoting sleep.
Studies on passionflower (passiflora incarnate) or passionflower (fruit of passion) show that it can help relieve Insomnia and Stress. It appears to increase gamma-aminobutyric acid (GABA) levels in the brain. This compound reduces brain activity, which can lead to relaxation and better sleep quality.
In a study published in the Phytotherapy Research Trusted Source, participants drank a daily dose of passionflower Herbal Tea. After Seven days, they reported improvements in the quality of their sleep. Researchers suggest that passionflower may help Adults manage mild sleep disorders.
Chamomile has been used against Insomnia for many years. Chamomile is a drink that calms and heals us, thanks to its anti-inflammatory and anxiolytic properties.
Chamomile contains symptoms during sleep to occur.
Since ancient times, Greeks and Romans added lavender to their baths and breathed its soothing aroma.
Today, many people choose the lavender drink to calm their nerves and improve their sleep. According to studies, lavender, whether consumed as a beverage or used as an essential oil, causes drowsiness.
- Lemon balm
Lemon balm is an aromatic Herbknown for its anxiolytic properties.
In addition, it has been shown to naturally increase Gaba (γ-aminobutyric acid) levels in mice, suggesting that it may act as a natural Sedative.
It contains chemicals that seem to have a calming effect on the body, while it can reduce the growth of certain Viruses. Therefore, a balsam drink before bed can help you if you have chronic Sleep Problems.
What to do:
- Go to bed and wake up at the same time every day
- Exercise regularly throughout the day
- Make sure your mattress, pillows, and covers are comfortable
- Relax at least 1 hour before bedtime. Try a relaxing bath or YogaExercises
- Make sure your bedroom is dark and quiet
What not to do:
- Avoid heavy and rich dinners
- Limit caffeine and Alcohol, especially at night
- Skip physical activity at least 4 hours before bedtime
- Do not sleep during the day
- Do not use electronic devices (TV, mobile phone, etc.) before going to bed at night
After all, how much sleep do we need?
Depending on the age group, sleeping hours vary:
- Adults (18-60 years old): 7 to 9 hours
- Children (6-12 years): 9 to 12 hours
- Infants and toddlers (0-5 years): 12 to 15 hours
Sleep is undoubtedly a prerequisite for good human health. We must take Insomnia Seriously and Seek help to reverse this situation.