Insomnia - Causes, Symptoms and Remedies

Insomnia is difficulty falling asleep or staying asleep throughout the night. Insomnia affects mood, impairs the ability to work and affects health. Sleeping badly is related to type 2 diabetes and other ailments.

Physicians need to draw a profile of each insomnia patient before recommending treatment. So you should ask questions about the time of the evolution of the problem, whether it is acute or chronic, symptom frequency, and intensity of the cause, whether it is mild, moderate or severe.


Diagnosis of insomnia

One of the most required tests is polysomnography, a kind of sleep radiography. The patient sleeps at the hospital monitored by sensors to evaluate the sleep stages and recognizing diseases affecting the rest.

Experts suggest a new prescription for the treatment of insomnia. Watching television, working with the computer, checking the e-mail, or rolling around the house and staying in bed waiting for sleep... These activities are normal behavior for anyone suffering from insomnia.

The first lesson we must learn to cure insomnia is to identify the cause of insomnia. After identifying it it is necessary to reprogram your habits that cause your insomnia. To get rid of insomnia, the individual should understand the relationship established with sleep, find what is done wrongly and correct this way.

The therapy is done on two pillars: the perception of the problem, i.e., on a cognitive level, and attitudes related to what the patient wants to transform, in terms of behavior. This cognitive therapy to treat insomnia is now indicated as first-choice treatment for insomnia even before the drugs.

Today the treatment is mostly based on drugs and we must change the conduct of the physician and patient behavior.

The model follows the approach already used in the United States and Europe. In these locations cognitive therapy for insomnia has been an invaluable resource. The first positive results were obtained because many patients who had therapy stopped taking drugs.

The change in the way of treating insomnia is due to the fact that the disorder is rooted more in psychological and behavioral issues than in the organ dysfunction. According to experts, patients do not have this understanding and show a tendency to see the difficulty sleeping like an isolated problem. They do not realize that in most cases, insomnia can be triggered by financial, professional or family crises.

insomnia drugs
insomnia drugs
At first glance, it can be disheartening for anyone who is looking for relief from sleep to think that they will get a psychological treatment to struggle the problem. A bad night's sleep makes anyone nervous and unfocused. And what should we do if a pill does not solve the problem faster?

Moreover, they are quite pricy. Almost all of the insomnia drugs are addictive in the short term. And they cause damage to memory and attention. CBT therapy is not one of those endless ones with no relatively fast results. Treatment generally consists of six sections, one week.

At first, the patient undergoes an assessment to identify the causes of behavioral or psychological problem. Then, they get information about sleep and insomnia. At that moment, they begin to identify the source of their difficulty sleeping. After this stage, patients are asked to keep a journal about their sleep habits relating to bedtime.

This record helps detect myths and misconceptions about sleep. One of the most common is to wait for it in bed, even when it comes. Through specific techniques therapists correct these views on the mental plane, and guide for taking practical action in terms of behavior.

As far as rolling in bed is concerned, for example, it may be compared to the act of eating, no one is at the table waiting for the hunger to come. It is best to go to bed when you want to sleep. Another mistake is to perform an activity such as meditation or taking a warm bath, and hope that it will make you sleep better.

Studies show that when the patient has that expectation, they are anxious to see it fulfilled. The problem is that anxiety is not combined with good sleep and the result is contrary to expectations. Another technique used in CBT is called paradoxical intention: people are driven to make an effort not to sleep. The result is that most become asleep.

To increase access to therapy, a version for the internet was created. In general, the treatment starts with a register. The basic condition is to have daily access to the computer, email and phone. In Japan, for example, most participants of tests that were assessed preferred the mobile version of the programme.

After getting a password, the participants answer questions online about their sleep habits (what time they go to bed, how many hours do they sleep, whether they wake up at night) and lifestyle (do they exercise .) Also, they need to give information about their daily mood and energy.

Thereafter, the program informs the Beaba of insomnia with the risk factors, and only then make suggestions for changes in everyday life. This type of intervention can improve sleep, mood and cognitive functions such as concentration and learning affected by poor sleep.

Another innovation that is sweeping the experts is training with imagery that combines breathing techniques and relaxation with visualization. The goal is to make the patient relax before bedtime and create mental images to eliminate the stressor that may be behind the fight against sleep. For example, if a dog barks incessantly, you can imagine that the animal is in a boat that will soon take it far.

If what bothers the patient is the creak of the door, you can put the sound in a box and throw it in the trash. The insomniac is a person who ruminates worry and anxiety. Without realizing it, some also select and monitor stimuli that disrupt sleep. We need to change these attitudes of mind for something more peaceful.

Causes of insomnia

Causes of insomnia
Causes of insomnia
Once you know the signs and symptoms of insomnia it is important to know what causes the problem. Many factors may be responsible for your inability to sleep. Insomnia is a problem that will give you much stress and decrease the quality of life and health, the sooner you begin to address the problem, the better. You need to identify the attitudes that hinder us to sleep or waking up at dawn.

The main causes of insomnia are:
  • Caffeine, nicotine and alcohol.
  • Medicines. Remedies against high blood pressure, allergies, and corticosteroids may interfere with sleep
  • Poor sleep habits. Falling asleep untimely, having stimulating activities before going to bed, an uncomfortable environment for sleep and using the bed for activities other than sleep or sex.
  • Medical conditions. Chronic pain, respiratory problems, gastroesophageal reflux and hypothyroidism, among other diseases can harm the rest
  • Anxiety, depression, stress
  • Aging. The changes associated with aging can interfere with sleep.
  • Thinking about insomnia. Worrying about the fact of not sleeping well and strive to sleep may further alienate the rest.

There are other factors and causes of insomnia, but these are the key ones. If you can solve these problems the sleeplessness will also disappear.

Symptoms of insomnia

Many people have problems with insomnia. If you do not know if you have a problem with insomnia you can see the following symptoms of insomnia. Identifying these signs and symptoms of insomnia can help you realize your problem and start solving the problem of not being able to sleep.

After discovering that a person suffers from insomnia they must take steps to solve the problem. You can see the different treatments for insomnia that the site suggests. Starting with natural forms - the use of images, hypnosis, etc. You should avoid starting to use drugs to get to sleep because addiction to them happens very quickly.

Feeling tired
Feeling tired
Here are the symptoms of insomnia:
  • Difficulty paying attention or concentration on the tasks
  • Prolonged awakenings at night
  • Feeling tired or sleepy during the day
  • Difficulty in getting sleep at night
  • Waking up too early
  • Getting out of bed in the morning without feeling refreshed
  • Irritability, depression or anxiety

These are the main symptoms of insomnia. To learn more about remedies for insomnia see treatment for insomnia or our other articles.

Roadmap for a good sleep

There are several steps you can take to get rid of insomnia and have a normal sleep. Check out some recommendations of cognitive behavioral therapy. This therapy against insomnia helps people resolve their problem in a natural way without drugs. You can improve your sleep and insomnia goes away with some habits, and no medications or drugs! This can be done and at the same time it will increase your quality of life.

Do breathing exercises
Do breathing exercises
Here are the steps for a good sleep:
  • Train your mind not to take the issue of bed. If the thought comes, change it to another, that brings you comfort.
  • Those who change the day for night or wake up early can be exposed for a few minutes per day to an intense light source to set the clock.
  • If awakened during the night, go to an environment with partial light.
  • Check the reaction when mentioning insomnia. Getting angry just thinking of being able to sleep? Change this perception. Face the problem as something circumstantial.
  • Identify what makes you lose sleep. Stress, worries about work and money?
  • When you do something to get a good sleep, like taking a warm bath, do not think that it will result in a good night's sleep. The expectation can cause anxiety and that disturbs sleep.
  • Do breathing exercises to reduce anxiety at bedtime.
  • Analyze your sleep habits. If you know you go to sleep at two in the morning, just go to bed at this time. However, until sleep time do not stay in bed. Stay in a peaceful environment, but out of bed.
  • Spend less time in bed. Having some sleep deprivation makes a person more tired at night. Once the sleep is improved, the waking time is gradually increased.

These steps will help anyone to sleep more and get rid of insomnia.

The appeal of images

Another innovative technique is training with mental imagery. It is used to control the anxiety that disrupts sleep. Learn what it is. So you can sleep more hours and combat insomnia without taking drugs. First, you should take a deep breath, inhaling through your nose and exhaling through your mouth and relax each body part until you feel very heavy.

Imagine the best way to dismiss the concerns and noises that bother you. For example, imagine that you can put your debts into one box, and then bury it, launch into space, play in the ocean or another destination which gives it no return. It is also a training. It should be done every day before bedtime. So you will be able to better combat the insomnia and fall asleep more easily.

Remedies for insomnia

Remedies for insomnia
Remedies for insomnia
The recommendation is that the remedies for insomnia have low risk of dependence and are to be taken slowly. Many people take medications for insomnia and become unduly dependent after some time.

The problem of dependence on drugs and medicines for insomnia is that doses of drug must be increased over time to have the same effect for the patient to be able to sleep. So it is best to do a treatment for insomnia without drugs or medicine.

The rise of the two treatment modalities is the obvious sign that the ultimate control of insomnia is based primarily on the most delicate options. And acupuncture meditation, for example, is among them. It acts by reducing anxiety and stress control, two factors that lead to the problem.

However, there are situations in which only non-pharmacological therapies are not enough. It is not uncommon that insomnia is associated with some changes and mental disorders such as depression. In these cases, the drug is still necessary. However, the need to use drugs is something that is not immediately acceptable.

Under the new model of care, in cases where there is real need for a remedy against insomnia, ideally it is useful to choose between more modern versions of some medications because they have less risk of dependence. Some, however, are not yet available in the country. The recommendation is that the drug should be withdrawn gradually, with the support of therapies such as CBT.

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User discussion

13 May 2012
I want to describe my way of treating insomnia. I used to wake up every night at 3:00 and could not sleep for 3-4 hours. First, I began to have dinner no later than 6 pm. Second, when I woke up, I pressed the point on the heel. This point is called the point of insomnia in Shiatsu massage. Now I do not have insomnia
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