Posted on 06/28/2023.
Hifas editorial equipment
INDENDand
What is insomnia?
Although it is easy to recognize insomnia when experienced, definitions vary as scientific literature or general press are consult. The most frequent is that insomnia is defined by the Difficulty reconciling sleep. In this case, answer "yes" to the question "Do you have problems reconciling or to remain asleep?" Enough to characterize insomnia.
For scientists specialized in sleep, the previous definition is not enough to accurately characterize the profile of the insomnia. Therefore, it is complemented with a series of disorders that help draw an precise prayer of the insomne:
- Difficulty reconciling sleep despite the appropriate circumstances.
- The presence of a long latency of sleep.
- Frequent night awakenings.
- Prolonged vigil periods during sleep, or even frequent transitory vigil.
- Deterioration or anguish during the day.
- It happens at least three times a week and is a problem for at least a month.
Insomnia may not have an underlying medical cause. Known as primary insomnia, this type of disorder is not caused by any specific health problem, But it has many negative consequences. On the other side, there is symptomatic insomnia caused by the individual's health status: it is the Secondary insomnia. It can be caused by various diseases: Asthma, depression, arthritis, cancer, pain or medication.
How does insomnia occur?
Research suggests that people suffering from insomnia are in a state of "hyperactivation", characterized by a greater activity of the central nervous system and the hypothalamus-hypophysis-supranal axis, responsible for the response to stress. This state of hyperactivation prevents the patient from reconciling sleep. The resulting short night is characterized by a short duration of deep sleep, which is not very repairing. In addition, it is believed that brain activity inhibited by GABA in the Cortex is reduced, which contributes to maintaining the state of vigil.
What are the causes of insomnia?
As already mentioned, there are several causes of the appearance and/or chronicity of the different types of insomnia. All these factors share a common denominator: Our vigil mechanisms reactivate.
Causes of primary insomnia:
- Genetics: Although no precise gene has yet been identified, this does not exclude the idea that insomnia is to a certain point.
- Psychology: Stress caused by important changes in life, such as a change of work, the death of a loved one, a divorce or a move.
- Environment: noise, light or temperature in the environment
- Habits: Changes in its sleep schedule, such as the time lag, a new work or bad habits developed when I had other sleep problems.
Causes of secondary insomnia:
- Depression or anxiety
- Neurodegenerative diseases (Alzheimer's, Parkinson ...)
- Secondary pain to a disease.
- Psychoactive substances: caffeine, tobacco, alcohol, medications or drugs. Coffee, tobacco or alcohol consumption, as well as illicit drugs.
- Hyperthyroidism and other endocrine problems
- Sleep apnea, restless legs syndrome.
- Pregnancy
- ADHD
- Premenstrual syndrome and menopause
What are the consequences of insomnia?
When this condition is chronified over time, it can affect memory and concentration and increase the risk of Hypertension, coronary heart disease, diabetes and cancer, according to the World Sleep Society.
Also, in the Sleep Institute It is pointed out that "headaches are a secondary symptom to sleep disorder" so it is another direct consequence of insomnia and that affects daily well -being.
On the other hand there are studies that relate the lack of rest with greater oxidation, metabolic problems and cognitive impairment. In summary: When the basic needs of the organism are not covered, it begins to imbalance.
Who does insomnia affect more?
Bibliographic reviews estimate that around 30% of the population suffers from insomnia. However, this high prevalence must be relativized, since it only includes a fraction of defined disorders. The application of stricter diagnostic criteria, derived from an international reference system, allows estimating the current prevalence around 6%.
According to the Spanish Society of Neurology, insomnia is the most frequent sleep disorder: 25-35% of the adult population suffers from transitory insomnia and between a 10 and 15% suffers from chronic insomnia. Said otherwise, about 4 million adults They suffer from insomnia in Spain and another 12 admits not to rest well.
Also, according to the Ministry of Health, the global prevalence of Sleep disorders is greater in women (58.1% vs. 50.6% in men) and, in general, the figures worsen in the most advanced age.
Anticipate: Tips to prevent insomnia
Thus, to reconcile sleep, it is essential that these mechanisms of awakening are progressively deactivated and replaced by the processes that govern sleep. We have all experienced these episodes of agitated sleep, without suffering from insomnia.
1.- Do not feel guilty. If you do not sleep well one night, you will sleep better the next one ... do not let it become an obsession. Focus on the quality of your dream rather than in quantity.
2.- Do not stay in the bed awake for more than 20 minutes. Get up, go to another room and perform a non -stimulating activity. Go back to bed when you have signs of sleep again.
3.- Get ready to sleep: Light food, without stimulants such as coffee, tea, alcohol, etc. After 4:00 p.m. No screens (blue light) before bedtime (at least an hour before). Do not do sports or intense activities at night: avoid intellectual work and, instead, relax and do what you like.
4.- Regular sleep regimes: Get up at the same time every morning, even on weekends. Your internal clock dictates your sleep patterns.
5.- The bedroom It is reserved exclusively to sleep and intimacy: no television, mobiles or tablets, etc. Silent, aerated and fresh room (around 18 ° C, because the body needs to lower its temperature before reconciling sleep) and in complete darkness (stimulates the secretion of melatonin, sleep hormone, etc.)
6.- Know better. Take advantage of a period in which you have no obligations. Write your sleep schedules in a sleep diary. The goal is to wake up with the feeling of having slept well and being fit.
7.- Test New methods: supplementation, phytotherapy, relaxation, self-driving, meditation, relaxation therapy, hypnosis, TCC (cognitive-behavioral therapy) ...
8.- Perform Physical activity o Practice sport before 5:00 p.m. - 18.00. Do not sleep for more than 20 minutes.
9.- Listen to your body actively: Lie before the first sleep symptoms (yawns, heaviness of eyelids, eyes, etc.).
10.- There are Doctors and health professionals They can help, do not hesitate to consult.
Natural substances of interest
Among the numerous active substances present in certain fungi, several have been studied for their potential benefits on sleep. Although more clinical trials are needed to confirm these effects, several promising routes are emerging. Among the most studied fungi are Reishi (Ganoderma lucidum), the León hair (Hericium erinaceus) and the Cordyceps (Cordyceps sinensis).
He Reishi fungus, for example, it is often used to help people Relax and reconcile sleep. Many products, such as infusions and Food accessories, they contain it. Studies carried out In animal models they have shown that Reishi extracts can help reconcile sleep more quickly, prolong sleep duration and favor a deep sleep period. It can also act on the activity of Delta waves, associated with the deep sleep phase.
Conclusion: Dream is your priority
Sleeping is much more than a simple Requirement for health, performance and well -being: It is really essential! When insomnia attacks him in front, it is important to quickly find a solution.
When they are the result of pathologies, it is advisable to consult a doctor. However, for occasional and mild sleep problems, you can put into practice the aforementioned recommendations.
In addition to exercise and sports, adopting optimal sleep hygiene is a good starting point. This implies maintaining a regular sleep schedule, avoiding the consumption of alcohol, caffeine or nicotine before bedtime and creating darkness in the bedroom to favor the secretion of melatonin, sleep hormone.
In some cases, take a supplement You can also contribute substances that favor your balance. Some animal studies have demonstrated a reduction in the time necessary to reconcile sleep and an increase in its duration. However, this effect has not yet been fully demonstrated in humans, so it is necessary to continue investigating.
- Bonnet, C., Laurens, D., & Perrin, J.-J. (2012). Insomnie In Guide Pratique de Mésothérapie (pp. 188–189). Elsevier.
- Chu, Q.-P., Wang, L.-E., CUI, X.- Y., FU, H.-Z, Lin, Z.- B., Lin, S.-Q., & ZHANG, Y.H. (2007). Extract of Ganoderma lucidum potentiates pentobarbital-Induced Sleep via a Gabaergic Mechanism. Pharmacology, Biochemistry, and Behavior, 86(4), 693–698. https://doi.org/10.1016/j.pbb.2007.02.015
- CUI, X.- Y., CUI, S.- Y., ZHANG, J., Wang, Z.-J., YU, B., SHENG, Z.-F., ZHANG, X.-Q., & ZHANG, Y. (2012). Extract of Ganoderma Lucidum Prolongs Sleep Time in Rats. Journal of Ethnopharmacology, 139(3), 796–800. https://doi.org/10.1016/j.jep.2011.12.020
- Engstrøm, M. (2020). What is insomnia? Tidsskrift for den Norske Laegeforening: Tidsskrift for Praktisk Medicin, Ny Raekke, 140(1). https://doi.org/10.4045/tidsskr.19.0750
- Furuta, S., Kuwahara, R., Hiraki, E., Ohnuki, K., Yasuo, S., & Shimizu, K. (2016). Hericium Erinaceus Extracts Alter Behavioral Rhythm in Mice. Biomedical Research (Tokyo, Japan), 37(4), 227–232. https://doi.org/10.2220/biomedres.37.227
- Roth, T. (2007). Insomnia: definition, prevalence, etiology, and consequences. Journal of Clinical Sleep Medicine: JCSM: Official Publication of the American Academy of Sleep Medicine, 3(5 SUPPL), S7-10. https://doi.org/10.5664/jcsm.26929
- Schmitt, K., Holsboer-Trachsler, E., & Eckert, A. (2016). BDNF in Sleep, Insomnia, and Sleep Deprivation. Annals of Medicine, 48(1–2), 42–51. https://doi.org/10.3109/07853890.2015.1131327
- SPF . EPIDEMIOLOGIE DE L’Ansomnie in France: Etat des Lieux. Santepubliquefrance.fr. Retrieved June 23, 2023, https://www.santepubliquefrance.fr/docs/epidemiologie-de-l-insomnie-en-france-etat-des-lieux
- https://www.sen.es/saladeprensa/pdf/Link182.pdf
- https://www.sanidad.gob.es/estadEstudios/estadisticas/estadisticas/estMinisterio/SIAP/Salud_mental_datos.pdf