Translator: Kowthar Alasady Checker: Hussain Laghabi What keeps you from sleeping at night? Is it contemplation of deep issues? Or the excitement about a big trip? Or stress about a job you didn't get done, or a test coming up, or a damned family get-together? For many, this tension is temporary because the cause is quickly resolved. But what if the thing that bothers you is stress about insomnia? This seemingly complex problem is the main cause of insomnia, the world's most common sleep disorder.
Almost anything that may cause insomnia now and then, a partner snores, physical pain, or emotional upset. Extreme sleep deprivation, such as post- travel fatigue, can disrupt your biological clock and disrupt your sleep regime. But in most cases, sleep deprivation is short-lived. In the end, exhaustion hits us all. However, some long-term conditions such as trouble breathing, stomach and intestinal problems, and many others can overcome fatigue. As the sleepless nights increase, the bed begins to get used to these anxious nights. It's bedtime, and people with insomnia feel stressed.
So stressed that their brains take over the stress response system, saturating the body with fight-or-flight-freeze-response chemicals. Cortisol and adrenocorticotropic hormones travel through the bloodstream, increasing heart rate and blood pressure. And makes the body move suddenly due to hypervigilance. In this case, the brain searches for potential threats. Making it possible to ignore any minor anxiety or nighttime annoyance. When the insomniac finally falls asleep, the quality of his rest is reduced. The brain's main energy source is glucose, and when we sleep our metabolism slows down to retain glucose for our waking hours. PET studies show that the adrenaline that inhibits sleep in insomniacs also speeds up their metabolism.
When insomniacs sleep, their bodies keep working overtime. The energy that the brain derives from glucose is consumed. This symptom of lack of sleep causes the insomniac to wake up in a state of fatigue, confusion and tension, which causes the process to start over. When episodes of anxiety and stress persist for more than a month, it is diagnosed as chronic insomnia. Although insomnia rarely leads to death, its chemotherapy mechanisms are similar to the anxiety attacks found in those who suffer from anxiety and depression. So having one of these symptoms increases your risk of exposure to the other two. Fortunately, there are ways to get rid of insomnia. Managing the stress that leads to hyperarousal is our best-known way to treat insomnia, and good sleep practices can help rebuild your relationship with bedtime. Make sure your bed is dark, comfortable and well-groomed to minimize risks during hyperawakening. Use your bed only when sleeping, and if you feel anxious, leave the room and occupy yourself with relaxing activities such as reading, meditating and browsing magazines. Regulate your metabolism by setting rest and wake times to help direct your body clock. This clock, or circadian rhythm, is also sensitive to light.
So stay away from bright lights at night to tell your body it's time to sleep. In addition to these practices , some doctors prescribe medications to aid sleep. However, there are no reliable medicines that work in all cases. Over-the-counter sleeping pills may cause a severe addiction, leading to cancellation of what makes these symptoms worse, but before seeking treatment. Make sure that your inability to sleep is caused by insomnia. About 8% of people with chronic insomnia actually have a less common genetic problem called delayed sleep phase disorder, or DSPD. People with this disorder have a daily regimen cycle of more than 24 hours. They mix up their sleeping habits with the traditional sleeping hours. When they have trouble sleeping at the usual time, it is not due to increased stress.