A insomnia It is a problem that significantly affects the lives of 10% to 30% of adults around the world, according to the World Health Organization (WHO), manifested by difficulties in initiating or maintaining sleep.
Understanding its origin and treatments is essential to face this common but complex challenge.
Causes of insomnia
Insomnia can be caused by a number of factors, ranging from psychological and physical stress to hormonal imbalances.
Disorders such as anxiety and depression are often correlated with the inability to sleep well.
Furthermore, environmental factors such as excessive exposure to artificial light and the consumption of stimulant substances can intensify it.
The global impact of Covid-19 has also brought to light insomnia as a significant secondary symptom of the pandemic, worsening prevalence rates globally.
Conventional treatments
Medications are still a common solution for insomnia, with new treatments such as orexin receptor antagonists gaining prominence.
Such drugs block chemicals in the brain responsible for keeping people awake, such as Daridorexant, Lemborexant and Suvorexant.
However, due to potential side effects, its use is generally recommended for short periods.
Melatonin, a hormone naturally produced by the body, is also applied as a treatment, although its effectiveness and dosage can vary significantly.
Staying on your cell phone before bed can harm the quality of your sleep – Image: Reproduction
Effective alternative therapies
Medications, although helpful, are not the only solution to insomnia and can be addictive.
Options like Cognitive Behavioral Therapy for Insomnia (CBT-I) have proven to be extremely effective.
The method involves structured sessions that help modify thoughts and habits that are harmful to sleep, providing a long-lasting and sustainable solution without the need for medication.
How to improve sleep
Adding specific activities to your day can be a game changer in treating insomnia:
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Regular exercise: Consistent physical activity has been shown to significantly improve sleep quality over time. This occurs by regulating cortisol levels, the stress hormone, and promoting healthy physical fatigue;
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Relaxation techniques: yoga, meditation and deep breathing techniques can reduce anxiety and stress, preparing your mind and body for a peaceful night’s sleep;
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Consistent sleep routine: establishing and maintaining regular bedtime and wake-up times helps synchronize your biological clock, thus improving the efficiency of your sleep cycle;
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Optimal sleep environment: A bedroom that promotes sleep is crucial. This includes controlling room temperature, reducing external noise, and limiting light sources, especially from electronics.
Insomnia doesn’t have to be a permanent sentence. By understanding its causes and integrating behavioral therapies and activities that promote relaxation and well-being, you can transform your nights rest.
The approaches mentioned are not only effective, but are also a style of healthier life and balanced.
With information from the Catraca Livre website.
Tags: sleep Insomnia eliminated
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