Without neurological disorders and related effects from
other health problems, insomniacs can be cured by carefully maintaining the two
systems governing sleep.
Sleeping is
considered the best way to rest as it is the time to fully recharge our
batteries before starting work again the following day. While sleeping, our
hippocampus, a part of the brain, converts short-term memories into long-term
memories, several essential hormones are released, such as the growth hormone
and melatonin, which controls the sleeping/waking cycle, and the nervous system
performs other significant functions.
Clearly, the
quality of sleep can affect our wellness and daily life to a large extent.
However, a number of people experience problematic sleeping. Frequently, they
find it difficult to get to sleep as
they don’t feel sleepy at all at bedtime. This sleeping problem is termed
“insomnia,” and can be a serious problem for many people.
To overcome
insomnia, it is important that we understand the two main systems controlling
the mechanism of sleepiness – the circadian rhythm and homeostasis.
The circadian rhythm
the So called “biologiaca clock” causes us to feel sleepy at night and
awake during the daytime. It works all the time even when we are shielded from
time clues, such as when staying in complete darkness. Like in a submarine or a
deep cave. So, there is no doubt that the blind similarly experience the same
oscillations between sleeping and waking as normal people. However, the
circadian rhythm can be delayed or interrupted by certain external factors such
as periods of excitement.
Homeostasis,
in regard to the sleeping system, makes us feel sleepy as a result of tiredness
and exhaustion. We can see that if we get involved in many activities
throughout the day, we will feel sleepy earlier at night than usual. On the
other hand, if we take naps during the day, we will not feel so sleepy when the
regular bedtime comes along.
Sleeplessness
or insomnia is a sleeping difficulty mostly found in adults, especially the
elderly. As the sleeping mechanism is controlled by the brain, any health
problems or conditions affecting the brain can also affect our sleeping
systems.
Insomnia
can be endogenous, which is called primary insomnia, or induced by stimuli,
such as anxiety and stess. In addition, the sleepless condition can also be
found as a complication of some illness, like major depressive disorder and
cancer. Fortunately, mostly people experience transient insomnia with obvious
causes and they don’t need to seek the help of a doctor. Instead, they only
have to get rid of the causes of the insomnia and their sleeping system will
return to normality. However, in cases of chronic insomnia and that occurring
in people with underlying diseases, proper
treatment with close care from medical professionals are necessary.
For people
with no neurological disorders or other health problems, their transient
insomnia only needs
Non-Pharmacologic
treatment for transient insomnia involves the following factors:
** Good sleep
hygiene: This can be attained by supporting the functions of homeostasis, by
getting proper exercise in the evening, as well as following the circadian
rhythm, by going to bed at a regular time and in a dark environment.
** Progressive
relaxation training: This helps relax our body’s muscles for better sleep.
**
Cognitive-behavioural therapy: This involves adjusting our attitudes regarding
healthier behavior and emotions. This therapy is very beneficial for people
with emotional disorders and anxiety disorders.
How to adjust your environment and prepare
for healthy sleep
Boosting the functions of circadian rhythm
-
Going to bed when feeling sleepy.
-
Keeping your bedroom quiet, temperate and dark.
-
Avoiding using the bedroom for activities other
than sleeping, such as watching TV or playing games.
-
Going to bed and waking up at a regular time
everyday.
-
If you are unable to sleep within 15 – 20
minutes, don’t try forcing yourself to sleep. It’s better to do other
activities for a while until you really feel sleepy before returning to bed.
How to boost The Functions of Homeostasis.
** Avoiding sleeping during daytime.
** Avoiding taking stimulants like caffeine or alcohol in the evening or at night.
** Avoiding having a big meal shortly before bedtime.
** Getting regular exercise. However, hard workouts
before bedtime should be avoided.
** Refraining from exiting activities, such as
watching a thriller, before going to bed.
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