What are sleep disorders? Sleep disorders
can be described as when a person is unable to rest properly and adequately for a certain period of time or repeatedly. What is insomnia
We speak instead of insomnia when there is a real and dramatic inability to sleep. You can’t fall asleep, even if you need it. It can happen to fall asleep, but only for a short time or a few minutes, and then wake up.
Both sleep disturbances and insomnia are part of the so-called “dysomnia”. What are the causes of insomnia?
The causes of sleep disordersthey can be both environmental (also called exogenous) and organic (or endogenous). Common environmental noises are external noises, partner snoring, lights on, shift work, children, overeating or late at night, hormonal changes, etc. Organic ones can include advanced age, anxieties and fears, stress, invasive thoughts, nightmares and so on. Or, again, an ongoing disease.
The causes of insomnia can also be exogenous or endogenous. How many types of insomnia are there
Three types of insomnia have been classified – Initial
insomnia , i.e. the one that makes it difficult or impossible to fall asleep – Transient or central
insomnia, ie the continuous and repeated nocturnal awakenings – Terminal or late
insomnia , which is characterized by early morning awakenings. What are the symptoms of insomnia
? As you will have understood, the most common symptoms are difficulty or inability to sleep. Often, then, sleep disturbances or insomnia can be accompanied by feelings such as anger, anxiety, nervousness about not being able to sleep.
Based on the duration of the symptoms, insomnia is considered transient if it occurs for less than a month, short-term when it persists from one to 6 months and, finally, chronic if it lasts for more than 6 months. Insomnia Diagnosis
Doctors usually initially rely on the symptoms reported by the patient. From these, if it is not clear whether it is primary insomnia or rather a disorder due to the presence of some disease, diagnostic tests can be carried out. The most common are Electro Encephalogram (EEG) and Polysomnography, the latter being a test designed to measure brain function and cardiovascular and respiratory parameters. What are the treatments for insomnia ? Traditional
treatments rely on drugs. Depending on the case, they can be psychotropic drugs such as antidepressants, anxiolytics. Since the latter, often based on benzodiazepines, can cause addiction and various adverse effects, recently we have switched to the prescription of pyrazolopyrimidine -based drugs , which seem to be better tolerated and not addictive. However, like sleeping pills, drugs often act only on the symptoms, without resolving what may be the causes – In any case, when rapid action is needed they become almost indispensable.
Other experts recommend remedies such as melatonin , a hormone naturally secreted by the body which, however, appears to be lacking or too little of it in people suffering from insomnia. Natural Remedies for Insomnia – NUTRITION
Nutrition also seems to play an important role in sleep disorders. In fact, there are more problems when you eat too much or too late in the evening. Likewise if you eat foods with exciting effects (caffeine, theine, sugars, alcohol, etc.). Especially for dinner, it is better to prefer light dishes that contain fiber such as whole grains, fruit and vegetables. – HERBS
Herbs can also help. In these cases, phytotherapy recommends herbal teas or decoctions based on medicinal plants with relaxing and sleep-promoting properties. Among the best known we have chamomile, an infusion of this herb can help with relaxation – the important thing is not to let it steep for more than 5 minutes. Other herbs with a “sleeping effect” are lemon balm , passion flower and sweet clover : these three used together are believed to be a good natural sleeping aid .
Other plants known for their relaxing effect are valerian and hawthorn (which also has a tonic effect on the heart). And then again the lime , hops (which contains plant hormones). – FLORITHERAPY
Anyone wishing to rely on Bach Flowers can count on several Hornbeam remediesand suitable for those who suffer from sleep disorders due to too many thoughts and cannot rest as they would like. It is the right remedy for those who feel exhausted, tired and deprived of stimuli. White chestnut is suitable for those who ruminate without stopping. If they happen to wake up they don’t go back to sleep anymore: they start thinking in a circular way, always about the same things. Impatiens is the remedy for those who cannot relax. They are anxious people, who feel they always have to do something and have to do it quickly. Walnutand the remedy for seasonal changes and related sleep disturbances. Useful, for example, when switching from winter time to summer time, and vice versa. It is also indicated in all those situations of change experienced as stressful: a move, a change of job … or trauma such as a separation, a bereavement and so on. Agrimony is the right remedy for those who suddenly wake up in the middle of the night, prey to anxiety. This can be caused by several factors, but more than anything else by an internal problem that the person experiences with torment in solitude. Red Chestnut is suitable for who cares excessively about others or loved ones. Insomnia or difficulty sleeping is usually caused by excessive apprehension about something that could happen to someone you love.– AROMATHERAPY
There are several essential oils that can be used to treat insomnia and sleep disorders. They can be used dispersed in the air by means of humidifiers or aromatic lamps or poured in a few drops directly on the pillow. Another way is to mix them with vegetable oil to make local massages, for example on the temples or at the root of the nose (between the eyes). Lavender , and indicated in cases of agitation or exhaustion. It has a sedative and tonic action at the same time. It is suitable for both children and adults. Mandarin , is the remedy of excellence for children who cannot sleep. Melissa has a relaxing and soothing effect. Orange flowers, or Neroli, has a relaxing and anti-anxiety effect. Bergamot , helps to relax by calming the mind from obsessive thoughts Basil and Lemon , are indicated in cases of mental overmenage and psychic stress. PHYSICAL ACTIVITY
Good physical activity promotes sleep, especially if done after work (but never before going to bed).
The activity must be moderate , so no excessive effort or competitive spirit, especially in the evening. A walk, perhaps after dinner, helps to dispose of excess calories, relax muscles and brain and predispose to a good rest.
What are sleep disorders? Sleep disorders