Insomnia? Avoid bad sleep habits

Insomnia is a sleep disorder that makes him not have the sleep time the body needs. This causes the physical condition of people with insomnia to be not suitable enough to carry out activities the next day.

There are several factors that cause insomnia which ultimately lead to conditions of insomnia in a long period of time. Starting from due to lifestyle and room comfort problems, to psychological disorders, physical health problems, and side effects of drugs.

Risk of insomnia

·         Mental problems, such as depression, emotional disorders, to post-traumatic stress disorder (PTSD).

·         Shift work, work like this can change the body's biological clock.

·         Gender, menstrual compilation of the body will change hormones, depending on hot flasher or night sweats, causing sleep disturbance.

·         Age, insomnia increases with age.

·         Travel far, travel far or jet lag because it passes through several time zones can also overcome insomnia.

 Treatment of insomnia:

• Patients can be treated using drugs
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• To overcome insomnia patients can also take sleeping pills, but it is not very good if consumed long term.
• Using the CBT method

  CBT-I aims to help insomnia patients change negative thoughts and behaviors that make it difficult for patients to sleep. Here are the methods:

1. Restriction of sleep. Patients will be asked to avoid napping, so that sleep time at night can gradually increase.
2. Relaxation techniques. Patients will be taught how to control breathing, in order to reduce the anxiety of not being able to sleep.
3. stimulus control therapy. Patients will be trained to only use the bedroom to sleep or have sex. Patients are also advised to leave the bedroom if they cannot sleep within 20 minutes, and only return when they are sleepy.
4. Paradoxical intention. This therapy aims to reduce anxiety and worry about not being able to sleep, instead by staying awake in bed and not hoping to fall asleep.
5. Phototherapy. Phototherapy aims to normalize sleep time, in patients who sleep too fast at night, and wake up too early in the morning. In phototherapy, the patient will be exposed to UV light for 30-40 minutes after waking up.

• a combination of drugs with CBT-I 

Prevention of Insomnia

Go to a doctor if you have difficulty sleeping or are having trouble maintaining sleep, especially if it affects your daily life. Fatigue due to insomnia can affect mood and create problems in relationships with people closest to and colleagues.

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