Insomnia means the difficulty of falling asleep, as well as sleeplessness all night long. Symptoms of insomnia persist for at least one month, and do not occur with other sleep disorders, mental disorders or substance use.
1. Insomnia may be hereditary
Sleep problems may occur in the family. In a 2007 study published in Sleep, researchers found that of 953 of those experiencing insomnia, about 35% had a family history. According to a 2008 study, adolescents whose parents suffer from insomnia are more likely to use sleeping pills or have psychiatric problems.
Scientists have analyzed over 800 teenagers and found that young people whose parents have trouble sleeping are twice as likely to be insomnia, sleepiness during the day, depression, anxiety or suicidal thoughts.
2. Sleep timing may cause problems
If you have trouble waking up in the morning, you may have the sleep schedule down, meaning the working day sleep schedule is different from the weekend. Failure to observe the program that we are working on results in a slowdown in the circadian rhythm, and this will prevent you from having a restful sleep. It would be best to sleep and wake up at the same time every day, including the weekend.
3. Sleeping pills are still popular, despite their failure to cure insomnia
If not treated properly, insomnia can have negative consequences on socio-professional activity, family life, but especially on health, physical and mental health. However, there is no concrete evidence that sleeping pills can treat insomnia, the only effective remedy being cognitive-behavioral therapy. Components of cognitive-behavioral therapy include:
– Sleep hygiene – Corrects behavior or factors that are not compatible with sleep: consumption of coffee before sleep, noise, inappropriate room temperature;
– Cognitive therapy aims to correct misconceptions about sleep and reduce negative thoughts and worries about inability to fall asleep;
– Relaxation therapy which aims to reduce muscle tension and create a relaxing state favorable to sleep;
– Stimulation-based therapy is the attempt to reassemble the bed with the feeling of drowsiness and the need for sleep. The rules for this treatment method are:
- Use bed only for sleep or sexual activity (do not read, watch TV and do not eat in bed)
- Stay in bed only when you are sleeping
- If you can not fall asleep within 15-20 minutes, get out of bed and do something relaxing until you feel a feeling of sleepiness
- Do not lie down in bed longer than necessary
- Beware of daytime sleep.
Restriction therapy is is based on the fact that spending too much time in bed often leads to the perpetuation of insomnia.
4. In the case of women, hormones play an important role
Women are twice as likely to suffer from insomnia, according to the National Sleep Foundation.
Experts believe the motif might be related to hormones. Sleeping nights and daytime sleepiness were associated with life-changing hormonal changes such as pregnancy, menopause, or menstrual cycle.
According to a survey by the National Sleep Foundation, nearly 80% of women have complained of sleep problems during pregnancy more than at any other time.
And in the case of menopausal women, problems with sleep are a common affection.
In addition to hormonal changes, anxiety, depression and breathing problems during sleep were associated with insomnia
5. In cases rare, insomnia can be fatal
Fatal insomnia is a rare genetic disease that prevents a person from falling asleep and ultimately causing death.
In 1986, researchers wrote in the New England Journal of Medicine about a 53-year-old man suffering from sleeplessness (sleeping only 2-3 hours a night).
Two months later, the duration of sleep was reduced to one hour per night when he was disturbed by intense dreams.
Six months later, sleep became something impossible for him, causing severe fatigue, tremor, and shortness of breath, and died eight months later.
Following the research, doctors learned that many of his relatives died from a similar disease.