senselooki.blogg.se - Define sleep insomnia

#DEFINE SLEEP INSOMNIA FULL#

Apart from sleeping, do not stay in bed.Relaxing activities including listening to soft music, reading books, doing relaxation exercises and having a warm bath can help to promote sleep.Avoid drinking too much water and avoid drinking coffee or tea or alcohol before sleep.

#DEFINE SLEEP INSOMNIA FULL#

Avoid being too hungry or too full before sleep.

Drink a cup of warm milk can help to promote sleep.

A comfortable sleeping environment including comfortable bed sheet and pillow, a quiet and dim environment, an appropriate room temperature are all important for sleep.

Do more exercises but avoid rigorous exercises just before sleep.

Decrease the time spent in daytime sleep/ nap.

Sleep hygiene can help to fight against insomnia: This is common in people suffering from endogenous depression. This phenomenon occurs for more than 3 nights per week and the sufferer feels tired, sleepy, moody, and irritable during daytime. The sufferer wakes up 1 to 2 hours earlier than his/ her usual wake up time and could not fall asleep again. The sufferer still feels tired when wakes up, as if he/ she has not slept the previous night. The sufferer has intermittent, shallow sleep. This is common in people having anxiety disorders. The sufferer will become anxious, restless and worried. The sufferer has difficulty in getting off to sleep while in bed and needs more than 30 minutes for sleep onset. Insomnia can be broadly divided into 4 types:

Sleeping problems bring about distress in the sufferer and affect his/ her daily livingĭifferent researchers and studies define insomnia in different ways.Thinking of the effect of insomnia throughout the day.Sleeping problems occur at least 3 nights per week and, last for at least 1 month.Difficulty in getting off to sleep and the maintenance of sleep and unsatisfactory sleep quality.On the other hand, ICD-10 of the World Health Organization defines insomnia as follows: Sleeping problems bring about anxiety, tiredness, and worries or resulted in deterioration of work function and role damage. Sleeping problems persist for more than 1 month 2. According to DSM-IV of the American Psychiatric Association, there are two major criteria in diagnosing sleep disorders: 1.