Insomnia

Insomnia is most commonly caused by psychological factors such as anxiety disorders and depression. Disruptions in the process of falling asleep and staying asleep can also be caused by factors such as alcohol and caffeine-containing beverages, as well as improper sleep hygiene. Another major cause of insomnia is the decrease in the production and release of melatonin over time as one ages. Among individuals suffering from insomnia, women predominate, and the frequency of insomnia increases with age.

Although one-third of Poles experience sleep problems, only a small percentage seek help from specialists. Paradoxically, family doctors are not adequately prepared to treat insomnia. They usually disregard patients' complaints and ultimately prescribe sleeping pills.

Sleep is a sensitive barometer of our mental well-being; it is the first signal that we are living too fast, too nervously, that we carry various tensions and anxieties within us. Sleep starts to deteriorate before other ailments appear, such as hypertension or peptic ulcer disease. Insomnia is also a flagship symptom of depression, and the vast majority of patients suffering from it sleep poorly and insufficiently. Difficulty falling asleep can also be experienced by individuals with thyroid hyperactivity, sleep apnea, rheumatism, and cancer. Patients suffering from chronic pain also sleep poorly. In the latter, there is simultaneous stimulation of the centers responsible for sleep and wakefulness.

Many people experience insomnia that feeds itself. This means that a person is afraid they won't fall asleep and indeed does not. The process of effectively combating insomnia is lengthy. It is necessary to start with a thorough interview because understanding its cause is essential for its treatment. Sometimes sleeping pills are sufficient, but they should not be taken for longer than four to six weeks. Just like painkillers do not eliminate the causes of pain, these do not cure insomnia. They only alleviate its symptoms. Changing the patient's lifestyle yields better results.

Preparation for sleep is necessary. One cannot fall asleep after an argument with a spouse, a heavy dinner, or intense physical exertion. The day should be divided into eight hours of hard work and eight hours of rest to deserve eight hours of good sleep. An adult needs six to seven hours of sleep per day. Paradoxically, longer sleep can also lead to insomnia.

A healthy individual should fall asleep within a few minutes of getting into bed. Those who have trouble falling asleep should not rely on old advice like counting sheep. It's best to get out of bed, read a book, watch TV, and sleep usually comes on its own.

Patients rarely talk to doctors about their sleep problems. In both Europe and the United States, only 20 percent of those suffering from insomnia seek advice from doctors, and 40 percent use various drugs or alcohol to fall asleep. The rest take no action. In Poland, only one-third of people discuss their sleep problems with doctors, one-third try to cope on their own, and the rest do nothing.

Before going to bed, one must physically relax, and emotional calmness is also necessary. It's worth reading a book or listening to music beforehand. It is essential to ventilate the room, not overeat before bedtime, avoid drinking coffee, and go to bed at times consistent with our biological clock.

The stereotype of a person suffering from insomnia is a young, stressed person who also works too much and intensely. Meanwhile, sleep problems, such as difficulty falling asleep or quick awakening and difficulty falling back asleep, are very often experienced by older individuals. The most commonly accepted definition of insomnia is a lack of sleep occurring three times a week or more. Insomnia is not only a problem of feeling unwell and functioning worse during the day. It is also lowered immunity - on the one hand, it is the result of other, perhaps not entirely explained health problems. Primary care physicians point to a significant group of older people who specifically ask for regular prescriptions for tranquilizers or sleeping pills. Moreover, this group of patients is not only numerous but also poses additional diagnostic and therapeutic problems. Pharmacotherapy is effective in combating sleep deprivation - however, it should be used only on an ad hoc basis and with moderation.

It turns out that especially in the case of people over 55 years of age, behavioral therapy is a valuable and effective complement to pharmacotherapy. It is worth noting that in the case of sleep disorders, behavioral therapy includes a range of non-pharmacological treatment methods. These include mastering relaxation techniques, limiting alcohol consumption, stimulants, and psychoactive substances, developing appropriate pre-sleep habits, or creating proper conditions in the bedroom, such as temperature or humidity.

All such forms are effective not only for problems with falling asleep but also for unwanted waking up at night or poor sleep quality. Behavioral therapy has other benefits as well. Firstly, it is safe, and patients can try to apply it independently. Secondly, it does not expose the patient to additional costs associated with purchasing drugs, not to mention the side effects of their use on health.