Most people have had an episode of insomnia in their lives. It is one of the most common sleep disorders and, according to the Brazilian Sleep Association (ABS), one in three Brazilians suffers from it.<\/p>\n
Insomnia is characterized by difficulty falling asleep or maintaining continuous sleep throughout the night. There are two types: transient insomnia and chronic insomnia.<\/p>\n
When we get anxious or excited, for example, about a long-awaited trip, an important meeting at work or even a school exam, we can end up not getting enough sleep until these events occur ? this is what we call transient insomnia. It also appears in situations of worry or sadness, but in both cases it disappears after a few days, or even a few weeks.<\/p>\n
The other type (chronic insomnia) is more intense than the previous one and lasts for months or years. It is more complex and can involve external factors such as the environment and even other conditions. For this reason, it should be investigated by medical specialists, as the condition can be associated with other illnesses, which is very common in today's insomnia scenario - we call it comorbid insomnia. In addition to the discomfort, sleepless nights wear down the body and mind, causing difficulty concentrating, headaches and stress, impairing performance in everyday activities, work and studies.<\/p>\n
Prolonged sleep deprivation alters the immune system and is among the factors that lead to cardiovascular diseases such as arrhythmia, respiratory diseases (asthma) and psychiatric illnesses (depression and anxiety). The list is long and includes obesity and even diabetes. So keep an eye on how your body is reacting during the day, as this may be a reflection of the quality of your sleep.<\/p>\n
It's important to note that not only does insomnia cause or aggravate existing anxiety and depression disorders, but the opposite is also true, since this disorder can be one of the symptoms of these emotional conditions. As they are related illnesses, regardless of the diagnosis, one condition aggravates the other, as the mind is unable to rest due to the excess of thoughts.<\/p>\n
After all, too much time awake generates thoughts, which lead to insomnia, which in turn causes restlessness and, together, causes emotional disorders and vice versa, making it a cycle that is difficult to break without medical help.<\/p>\n
Some groups are more affected by insomnia, such as women, mainly due to hormonal variations. The elderly are also part of this group because they sleep more fragmented and have more comorbidities that interfere with day-night functioning. Although insomnia is multifactorial, there are healthy habits that influence sleep quality and can be put into practice in the routine:<\/p>\n
. Try to go to bed and get up at the same times every day, even on weekends.<\/p>\n
. Avoid napping for more than 30 minutes during the day<\/p>\n
. Do physical activity in the morning or afternoon<\/p>\n
. Avoid caffeinated drinks in the evening<\/p>\n
. Make sure the room is completely dark<\/p>\n
. Do relaxing activities in the evening, such as reading or meditating<\/p>\n
. Choose light foods for dinner<\/p>\n
. Avoid using screens for at least 1 hour before going to bed.<\/p>\n
If you experience difficulty sleeping or changes in the quality of your sleep, consult a doctor to check for physical issues and assess your mental health. Insomnia is treated on a case-by-case basis and varies between therapy, lifestyle changes and specific medication. The Neurologist is the specialist indicated for the treatment of insomnia and if they suspect any comorbidity they should refer the patient for joint follow-up with another specialist and include a multidisciplinary team in their treatment.<\/p>\n
Sleep is essential for the proper functioning of the body and mind. Incorporate healthy habits into your life!<\/p>\n
Sources:<\/span><\/em><\/p>\n A maioria das pessoas j\u00e1 teve um epis\u00f3dio de ins\u00f4nia na vida. Ela \u00e9 um dos dist\u00farbios de sono mais comuns e, de acordo com a Associa\u00e7\u00e3o Brasileira do Sono (ABS), um em cada tr\u00eas brasileiros sofre dessa condi\u00e7\u00e3o. A ins\u00f4nia caracteriza-se pela dificuldade em pegar no sono ou manter sono cont\u00ednuo durante a noite. […]<\/p>\n","protected":false},"author":7,"featured_media":14981,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1618,1617,1616],"tags":[],"acf":[],"yoast_head":"\nhttps:\/\/bvsms.saude.gov.br\/bvs\/dicas\/256_disturbios_sono.html<\/h6>\n
https:\/\/absono.com.br\/wp-content\/uploads\/2022\/06\/revista_sono_ed29_online.pdf<\/h6>\n
https:\/\/www12.senado.leg.br\/institucional\/sis\/noticias-comum\/higiene-do-sono-saiba-o-que-e-e-como-ela-pode-melhorar-a-sua-vida<\/h6>\n
https:\/\/www.gov.br\/saude\/pt-br\/assuntos\/noticias\/2023\/marco\/voce-ja-teve-insonia-saiba-que-72-dos-brasileiros-sofrem-com-alteracoes-no-sono<\/h6>\n
https:\/\/www.prefeitura.sp.gov.br\/cidade\/secretarias\/saude\/noticias\/?p=273184<\/h6>\n
https:\/\/www.saude.ce.gov.br\/2023\/03\/16\/sono-e-saude-mental-insonia-pode-ser-indicio-de-algum-transtorno-psiquiatrico\/<\/h6>","protected":false},"excerpt":{"rendered":"