Insomnia is considered to be a sleep disorder that is characterized by insufficient duration or poor quality of sleep or a combination of these phenomena over a significant period of time. The absolute duration, the quantity of ours spent while sleeping is not critical factor, since different people have a different normal, sufficient duration of sleep.
Causes of insomnia can be very different: a strong overwork, too bright and noisy room where a person is supposed to sleep, various diseases, etc. A negative effect on sleep structure also has shift work and air travel with the change of time zone. Diagnosis of insomnia should be based on an analysis of all data about history, clinical health issues should include an assessment of the individual chronobiological stereotype to determine its compliance with person’s lifestyle. (Murphy 32)
General classification features necessary for diagnosis are complaints for poor sleep or poor quality of sleep; sleep disorders marked at least 3 times a week for a month; concerns about insomnia and its consequences (at night and during the day); severe distress or impairment in social and occupational functioning, due to unsatisfactory with time of lasting or type of quality of sleep.
For the treatment of insomnia it is necessary to observe following measures: avoid foods that contain caffeine and stimulants: coffee, most varieties of tea, soda soft drinks, chocolate and other; dinner no later than three hours before bedtime; the food that you eat for dinner should contain dairy and vegetable dishes without hot spices; not to take medication at bedtime, except sedatives; arrange a walk before bedtime if you experience a lack of movement activity; sleep on a comfortable, moderately soft, large and flat bed; avoid reading, using computer or playing video games in bed and even better and hour before going to bed, also it is better to avoid watching TV when it is late; it is better to sleep in darkness and silence with closed blinds and curtains, because in the dark human organism actively produces melatonin that is a special substance, which is a natural sedative and causes a rapid relaxation of the body; it is very healthy to go to bed and get up in the morning at the same time; and the last thing is to avoid daytime sleep; (Soriento 12)
It is very important not to worry about the fact that you can not fall asleep. The most important thing for a quick falling asleep is a relaxation of the body and relief from anxiety and fear. To do this, a person can take a warm relaxing bath with sea salt or foam, lasting about 10-15 minutes and then immediately go to bed. Another good tactic is thinking about something that is very pleasant for you, something that you dream about, something you adore.
Insomnia is a great problem, and can be a serious threat for a person, that suffers this disease. The person, who is ill with insomnia loses all his energy, that he needs to be the part of social life, to complete all his duties. There are plenty different factors that may cause insomnia, some of them can be even ridiculous, but even they can lead to very serious negative circumstances. However, there are plenty ways of treatment of this disorder, that are basically not hard to follow.
Works cited
Murphy, Ryan E. Health Psychology. New York: Nova Science Publishers, 2010. Print.
Soriento, Yolanda E. Melatonin, Sleep And Insomnia. New York: Nova Biomedical Books, 2010. Print.
