Insomnia E-Book

Herika Negri Brito de Vasconcelos

• Herausgeber: Editora Dialética
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 112

Veröffentlichungsjahr: 2023

Beschreibung

This book brings together the most important non-pharmacological therapies aimed at treating insomnia following the most important and recent guidelines. It is aimed both at the health public and at patients who wish to learn about this drug-free approach and apply the techniques used. It also proposes important lifestyle changes that will help restore peaceful, restorative sleep.

Leseprobe

PREFACE

This book is a guide for doctors and patients to treat insomnia that is encountered 50-60% of life-long prevalence as a symptom in the general population and, specific insomnia disorders in 5-10% population is reported. Insomnia: Non Pharmacological Approach is based on cognitive behavioral therapies with set of interventions to treat the insomnia and sleeping issues more effectively. This book is a comprehensive reference on the overview and analysis besides covering the definition, origin, primary complaints and issues associated with insomnia. The essential information about evaluation, and treatment of insomnia with cognitive behavioral therapies is ideal for medical specialists and subject itself can beat the problem of Insomnia just by following the guidelines of this book.

The need for rest and relaxation cannot be overemphasized. To aid with getting to sleep and staying asleep, consider some self-care techniques. You might try to create a consistent sleep pattern. Put your alarm on the same time each morning and go to bed at the same time each night. Ahead of bed, stay away from caffeine and alcohol. Make sure your evening routine is relaxing by includes a 30-minute wind-down period. Maintain a cozy, cool environment in your bedroom. Create a relaxing setting and save your bed for sleep and sexual activity.

Consult your doctor if you are still having issues related to sleeping. Your doctor can assist you in determining the reason of your sleep issues as there are numerous potential explanations. You can receive the rest you require by choosing from a variety of therapy options.

The second part of the book focuses on treating Insomnia, depression, anxiety, and other sleep related conditions. So many of the men and specially women struggle to get a good night’s sleep, and their sleep problems often continued even after they’d found relief from their other symptoms. One of the great tool to treat the insomnia will led you to cognitive behavioral therapy for insomnia (CBT-I). CBT-I and other therapies provides you the proper instructions and steps to follow to solve the problem of poor sleep. It is first-line treatment for chronic difficulty falling asleep or staying asleep. After around 4-6 sessions, most people who get CBT-I are able to fall asleep more quickly and sleep more soundly. The improvements typically last, too, with total sleep time actually increases after treatment has ended.

SUMÁRIO

Capa

Folha de Rosto

Créditos

PART I

1 INTRODUCTION, OVERVIEW AND ANALYSIS OF INSOMNIA

What is Insomnia?

Types of Insomnia

Causes of Insomnia

Symptoms of Insomnia

Prevalence of disorder

Problems associated with insomnia

2 EVALUATION

Diagnostic criteria for non-organic insomnia

Diagnostic criteria for chronic insomnia disorder according to ICSD-3

Considerations to evaluate for Insomnia

Evaluation Table with key components Sleep History

Evaluation of Nocturnal symptoms

PART II

3 THE TREATMENT OF INSOMNIA

Chronic insomnia:

Physical and behavioral therapies:

4 STIMULUS CONTROL THERAPY

Cognitive Behavioral Therapy for Insomnia (CBT-I)

Multimodal therapy

Sleep Restriction Therapy

Paradoxical intention for insomnia

Biofeedback Therapies

Sleep Hygiene

FINAL CONSIDERATIONS

SLEEP QUESTIONNAIRE FOR ADULTS

CBT-I WORKSHEETS

Landmarks

cover

titlepage

copyright-page

Table of Contents

PART I

CHAPTER I INTRODUCTION, OVERVIEW AND ANALYSIS OF INSOMNIA

What is Insomnia?

For every human being to achieve optimal health in their daily life, sleep is a critical biological process that has to occur for the welfare of the body. The medical literature has defined the insomnia in a variety of ways. Insomnia is defined by the presence of an individual’s report a difficulty falling or staying asleep. Insomnia causes difficulty falling asleep, frequent overnight awakenings, and early morning awakenings. It’s a medical condition when insomnia causes distress or incapacity. Adequate sleep has been associated with improved brain functioning and body physiological systems such as metabolism, appetite, immune functioning, hormonal balance, and effective cardiovascular system. Sufficiently healthy sleep is defined by having sufficient sleeping hours, good quality sleep, appropriately timed and regular sleep, and sleeping without disturbance of sleep disorders. However, despite the clear importance of sleep in individual life many people across the world have developed a sleeping disorder, insomnia which has detrimental consequences in their functioning and productivity as well as their general wellbeing.

Insomnia is defined by a positive response to either question, “Do you experience difficulty sleeping?” or “Do you have difficulty falling or staying asleep?” Sleep literature, has used this term to refer to the presence of polysomnographic evidence of disturbed sleep. Accordingly, frequent transient arousals, frequent nocturnal awakenings, the presence of a long sleep latency, or persistent periods of wakefulness are considered as evidence of insomnia. Therefore, insomnia can be considered as a sign and a symptom. The term insomnia is considered as a disorder with the following diagnostic criteria: (1) difficulty staying asleep or falling asleep, or nonrestorative sleep; (2) this impairment in sleep is associated with daytime impairment or distress; (3) this difficulty is present despite adequate opportunity and circumstance to sleep; and (4) occurs at least 3 times per week and the sleep difficulty lasts longer than 1month (Sateia et al., 2000).

Insomnia can be considered as disorder if related with negative consequences, and significantly, these consequences are not normal and the result of pathological response in some ways.

Types of Insomnia

Although insomnia has distinct and apparent characteristics, still some forms of insomnia are unknown to many people. Annie Walton Doyle classifies Insomnia into subtypes which then illustrate each symptom differently because there are several categories of insomnia. She categorized Insomnia into following subtypes:

1.  Onset insomnia

2.  Acute insomnia

3.  Chronic insomnia

4.  Transient insomnia

5.  Idiopathic insomnia

6.  Short term insomnia

7.  Co-morbid insomnia

8.  Adjustment insomnia

9.  Maintenance insomnia

10.  Paradoxical insomnia

11.  Psycho-physiological insomnia

1. Onset insomnia disorder Individuals who undergo a problem at night time in falling asleep come underneath the category of onset insomnia. Initially if the sufferer of onset insomnia falls into a sleep then they will be tend to sleep throughout the night however the actual difficulty that sufferer faced is getting fall asleep.

2. Acute insomnia disorder Individuals who goes through an acute insomnia has a hassle in falling asleep for short period of time and that generally lasts for less than one month. It can be because of a real life event that moves an individual of stress, awful news or journeying, and usually resolves itself with none remedy.

3. Chronic insomnia disorder refers to an extra lengthy-term pattern of problematic snoozing and normally more than three months, an individual’s sleep is distorted for three or more nights in a week. This sleeplessness disorder can be for lifetime and around 10 percent of adults get affected by chronic insomnia.

4. Transient insomnia disorder Individuals who dwell in transient insomnia have a period of problem with sleep durable of less than a week. Form all other forms of insomnia this is mostly related to actual-world problematic aspects such as stress, jet-lag or nervousness.

5. Idiopathic insomnia disorder Idiopathic insomnia is a long term sleep disorder which typically starts in childhood. It’s distinct in that it cannot be explained by any other causes, such as medical problems, other sleep disorders, or lifestyle choices. The true cause of idiopathic insomnia remains unclear.

6. Short term insomnia disorder An individual suffering with short term insomnia has any period of sleeplessness durable of less than or beneath three months. Statistically this usually happens among the fifteen to twenty percent of individuals and this disorder of sleeplessness often resolves by itself.

7.  Co-morbid insomnia disorder Individuals who are the sufferer of co-morbid insomnia have alongside some other medical condition. In co-morbid insomnia the most acquainted situations are anxiety or depression, or some other psychiatric situations. Co-morbid insomnia also frequently occurs alongside continual pain issues like arthritis.

8. Adjustment insomnia disorder Individuals who are suffering from adjustment insomnia have a complete phase of insomnia linked to that individual’s real life incident and because of some stress, grief or fear. Adjustment insomnia disorder tends to stop either when the trouble goes away or the sufferer finds out the way to deal with it.

9. Maintenance insomnia disorder Sufferers of maintenance insomnia are those individuals who face difficulty in stay sleeping. A person who is suffering from maintenance insomnia usually awakens during the night and then has trouble getting back to the appropriate sleep.

10. Paradoxical insomnia disorder Individuals who are sufferers of paradoxical insomnia have severe chronic insomnia which is not happening objectively. Such individuals misjudge their actual sleep duration. Actual chronic insomnia is severe than this type of insomnia.

11. Psycho- Physiological insomnia disorder a sufferer from psycho-physiological is a type of self-induced insomnia. Such individuals have trouble in sleeping because of the worry and stress. It is a vicious cycle as the troubling results insomnia disorder while insomnia results the worrying.

Causes of Insomnia

National sleep foundation defined some of the causes related to insomnia are psychiatric and clinical conditions bad sleep, conduct, particular substance and organic factors. Moreover, insomnia became obvious and intense when medical conditions, depression, lifestyle, anxiety and food factors interact with each other.

I. Medical causes of insomnia

There are many medical problems that results in insomnia. In such cases, a scientific circumstance results in insomnia or sleeplessness and at the same time but in different case, symptoms of the state cause is discomfort that results an individual to sleeplessness. Another sleep problem related to insomnia is sleep apnea. Such individuals cannot breathe properly during the sleep and wake up in short time and again for the duration of the night. Such individuals with sleep apnea experiencing insomnia record from time to time. Medical situations that are causes of insomnia for an individual include arthritis, chronic pain, low lower pain in back, hypersensitivity reactions of nasal or sinus, gastrointestinal troubles together with reflux, problems of endocrine consisting of hyperthyroidism and Parkinson’s disorder consisting of neurological conditions.

II. Insomnia and depression

Reasons behind insomnia are psychiatric situations. Such individuals having psychological struggle have difficulty in sleeping which can onward disturb in mood, shifts in hormones and physiology results to both psychiatric reasons and insomnia at the same time. Symptoms of depression can be seen by sleep issues and this has the severe effects on insomnia patients with main depressive issues.

III. Lifestyle

Exercise, Diet, and Personal Sleep Habits Can All Affect Insomnia. Even though you’re probably not intentionally trying to mess up your sleep, the personal lifestyle choice you make (and habits you’ve adopted), your behaviors, sleeping schedules, and unhealthy eating can end up triggering insomnia, too. Such cases of insomnia begin with an acute episode even so result into longer than usual term hassle. Such individuals admitting awful news that make them unable to sleep for an evening or two. In this state such individuals begin to take over bad sleep manner thorough up rise during the time of night to painting or another exercise to remunerate, the insomnia can retain and certainly result into a more severe hassle.

IV. Anxiety

Signs of anxiety can be seen in most adults by troubling in sleep because of stress, for others at the same time it is long a simple that interlope with their napping on a regular foundation. Major anxiety signs that causes insomnia include tension, feeling crushed by commitments, stuck up in memories about past events, excessive traumatic comparatively destiny occasion. Anxiety can be allied to onset or preservation insomnia. Such individual in these cases, fears that stay awake because of no exercise at the time of night. Such individual may begin to sense uneasiness, fear or panic and unable to sleep if this occurs for multiple nights or months. Some of the strategies include cognitive and mind-body that helps individuals with anxiety can improve sleep and results in healthy practices.

V. Food

There are numerous food intakes that cause insomnia. Some of the food intake that causes individuals unable to sleep include excessive intake of caffeine during the bedtime, cigarette smoking or usage of tobacco products close to bedtime, excessive intake of heavy meals in the evening disturbs individuals to sleep properly. Some of the spicy food intake causes heartburn and thus results in acidity which then make tough for individuals to sleep nicely.

Symptoms of Insomnia

National Sleep Foundation (Suni, 2020) defined symptoms useful in identifying insomnia. Individuals with insomnia have one or more given symptoms:

• Struggling falling asleep

• Waking up throughout the night and having problem returning back to sleep

• Waking up before the usual time in the morning

• Having not so refreshing sleep also known as non-restorative sleep

• The state of being very tired or having low energy

• Having mood swings such as irritability

• Behavioral problem, such as aggression.

• Problems in personal affairs, including family and friends

• Having trouble while concentrating during the day.

Prevalence of disorder

Insomnia is quite a common condition with symptoms in 33–50% of the adult population. The prevalence, among the general population is ranges from 10 to 15%, with higher rates observed between female gender, separated, divorced, or widowed people, elderly, White population, and in the presence of psychiatric illness or co-morbid medical issues. Nearly 30% of all adults suffers from occasional insomnia at any stage of life and chronic insomnia hits the 10% on average, of whom 40% may have a psychiatric illness. Evidence suggests that insomnia can be diagnosed, recognized, and under-treated, regardless of these high prevalence rates, but with the condition lasting to stay persistent in 50–85% of individuals over follow-up intervals of one to several years (Bhaskar, Hemavathy and Prasad, 2016).