home management of insomnia


Who has not suffered a long night of not sleeping, staring at the ceiling, being awake with closed eyes in the dark and in some cases avoiding moving to not wake up the couple. Well, that is called insomnia and it is the subject that we are going to address, focusing on the things that we can modify or do to solve it.

What is adequate sleep?

In order to talk about insomnia, we must first define what it is to “sleep well.” Good sleep is about getting up in the morning feeling rested
It is said that in adults the hours of sleep should be between 6.5 to 8.5 hours, but this is modified according to age until you can feel rested with only 5 hours.

What is insomnia?

Insomnia is defined as a situation in which the person after sleeping does not feel rest, which leads to various symptoms during the day such as the feeling of fatigue, decreased ability to concentrate and memory disturbances. It is a very common condition since it is considered that one in 2 people over 65 years of age suffer from insomnia.
Insomnia is very important because it is usually annoying for anyone, when it is for a long time it can lead the person to suffer from depression or cardiovascular diseases.

Insomnia is frequently associated with other conditions such as working rotating hours, taking care of another person, being a smoker, sedentary lifestyle, cardiopulmonary diseases or conditions that produce chronic pain, as well as the consumption of drugs or illicit drugs, among others.

Types of insomnia

Conciliation insomnia (in other words, difficulty falling asleep)
Insomnia with multiple awakenings (when the person cannot stay asleep during the night and it is the most frequent.

What Causes Insomnia?

It could be said that it is a set of elements that we can control and others that we cannot.
Among those we can control are the use of electronic devices in the evening hours (the light of cell phones or computers deceives the body into believing that it is still daytime), the consumption of caffeine in the afternoon hours, the lack of from exercise (lack of relaxing activities during the day)
Among the things that we cannot control is an imbalance between the brain neurotransmitters that keep us awake versus those that keep us asleep, which we try to manage using certain medications that must be prescribed by a doctor.

Recommendations for the management of insomnia

The first thing the person must do is keep a sleep diary, in this, the patient, must write the hours when he goes to bed, how long it took to fall asleep, how many times they woke up at night and how long they slept. The second thing is to question the couple, if when sleeping the person snores a lot, presents abnormal movements of the limbs or presents some other event during the night, The third is to perform something called sleep hygiene that consists of the following points.

A. Go to bed only when you are tired.
B. Get up at the same time every day, including weekends.
C. Don’t take naps.
D. Do not drink alcohol in the two hours before going to bed.
E. Do not consume caffeine in the six 6 hours before going to bed. Learn which foods, drinks, and medicines contain caffeine.
F. Don’t smoke before sleeping.
G. Exercise regularly.
H. Find a comfortable environment (light intensity, noise level, room temperature, quality of pillow and mattress).
I. Eat a small serving of carbohydrates before bedtime.
J. Use the bed only for sleeping.
K. Establish a routine before bed.

Latest recommendations

The first two steps of treatment are focused on finding different conditions that the person with insomnia may present and that must be communicated to the family doctor so that other conditions that generate a perpetuation of insomnia can be diagnosed and treated.

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