Insomnia is considered a sleep disorder , characterized by difficulty in initiating sleep, in maintaining it and in waking up early in the morning.
Its highest prevalence occurs in females, and it is considered the most common sleep disorder in the general population, and is even a public health problem.
Want to know more about it? So go ahead and happy reading.
Diagnosis
Sleep is part of the 3 pillars of well-being and quality of life, along with food and physical activity.
It is responsible for repairing function and energy conservation; its deprivation can lead to mental, physical, social and interpersonal relationships.
To meet the diagnostic criteria, insomnia needs to last an average of 3 months with recurrence 3 times a week.
Hygiene do Sono
There are some behavioral techniques that aim to alleviate the symptoms of insomnia, among them we can mention sleep hygiene.
This technique takes into account the influence of external agents on the quality and effectiveness of sleep, which should be considered and avoided, such as:
- Avoidance or use of stimulants (caffeine) close to bedtime
- Do not drink alcoholic beverages, as they can cause sleep fragmentation and non-restorative sleep
- Practice physical activity daily, but up to 3 hours before bedtime, due to increased body temperature
- Avoid noise, excessive light and high temperatures in the sleeping area
- Ensuring bed and environment comfort
- Avoid overeating before going to bed.
stimulus control
There are five instructions considered for the association of sleep with environmental and behavioral agents. They are:
– Going to bed only when feeling sleepy
– Using the bedroom only for sleeping and sexual activity
– Getting out of bed when not feeling sleepy, or having difficulty returning to sleep (time longer than 15 minutes)
– Waking up and getting up at the same time every day, regardless of what time you go to sleep
– Do not nap during the day.
Relaxation
A technique widely used in cases of insomnia is Progressive Muscle Relaxation, which consists of paying attention to each muscle group (face, head and neck, hands and arms, abdomen, legs and feet), tensing it and then letting go. There is no necessarily predetermined order.
You can start with the head or the feet, always taking a calm breath before starting the relaxation. It can be done standing, lying or sitting.
“Worry time” exercise or to-do list
In general, insomnia is linked to excessive mental activity. One way to deal with excessive thoughts is to write down worries on paper up to 3 hours before bed, or make a list of what needs to be done the next day or during the week.
Transferring concerns or tasks to paper allows you to “empty” your mind of these concerns.