Insomnia: Why can't we sleep? Insomnia is one of the common sleep problems that make a person unable to get enough rest. If this disorder persists, it can lead to serious consequences such as high blood pressure, diabetes and weight gain and endanger the health of the person. In this article from the website of Pirouzih Counseling Center, we are going to examine insomnia, its symptoms and treatment methods. If you want to know what insomnia is and how to manage it, stay with us until the end of this article.

What is insomnia disorder? Insomnia is one of the most common sleep disorders that causes problems such as difficulty falling asleep, inability to stay asleep or waking up earlier than usual with inability to fall asleep again. People with insomnia often still feel tired after waking up. This disorder not only affects energy levels and mood, but can also disrupt health, daily functioning and quality of life. The amount of sleep needed varies from person to person, but on average, adults need 7 to 8 hours of sleep a night. Insomnia can be divided into two types: acute (short-term) and chronic (long-term). Acute insomnia is usually caused by stress or a traumatic event and lasts for several days to several weeks. In contrast, chronic insomnia may occur due to long-term factors such as ongoing stress, major life changes, or unhealthy sleep habits and last for more than a month. Symptoms of insomnia disorder Insomnia is a type of disorder characterized by the following symptoms: **Difficulty falling asleep:** The person stays awake for a long time after lying in bed. **Frequent awakenings during the night:** The person cannot continue sleeping continuously. **Waking up early:** The person wakes up very early in the morning and is no longer able to sleep. **Note:** The presence of at least one of these symptoms can indicate insomnia. This disorder has a negative effect on a person's occupational, academic and social performance. To diagnose insomnia, this problem must be repeated at least 3 times a week for 3 months. Types of insomnia ### Acute insomnia This type of insomnia is short-term and is usually caused by stressful events or depression. It often resolves on its own without the need for treatment. ### Chronic insomnia When a person has trouble falling asleep or staying asleep for at least three nights a week for three months or more. This type of insomnia usually has a long history and may be caused by persistent sleep disorders. ### Associated insomnia It is caused by other diseases such as arthritis or back pain and makes it difficult to sleep. ### Initial insomnia In this case, the person has difficulty falling asleep at the beginning of the night. ### Maintenance insomnia The person cannot maintain his sleep, he wakes up many times during the night and has difficulty going back to sleep. **Note:** Insomnia is often taken as a symptom of other medical problems such as chronic anxiety or depression. Sedentary jobs increase the symptoms of insomnia by 37% According to the results of a new research published in the "Journal of Occupational Health Psychology", people who have sedentary jobs are more likely to struggle with insomnia. Dr. Claire Smith, the main author of this research and an assistant professor of psychology at the University of South Florida, says: We knew that proper sleep is like a magic bullet for targeting productivity and employee health, but the changes that have occurred in the design of job duties have made sleep health a problem. Prevalence of insomnia Insomnia, both acute and chronic, is a common problem worldwide. Almost 1 out of every 3 adults will experience symptoms of sleep problems at some point in their lives. Also, about 10% of adults suffer from chronic insomnia, which can have serious effects on their health and quality of life. Common causes of insomnia - Chronic pain or physical discomfort Central nervous system disorders - Anxiety and muscle tension - Environmental changes - Disturbance in the circadian rhythm of sleep Sleep apnea syndrome - Nocturnal myoclonus and restless legs syndrome - Improper diet (possible) - Insomnia and periodic sleep problems - Direct effects or withdrawal from substances such as alcohol - Drug interactions - Endocrine and metabolic diseases - Infections, cancers and other chronic diseases - Problems caused by brain damage or diseases related to brain stem and hypothalamus - Increasing age Depression, especially primary depression - Environmental changes - Disturbance in the circadian rhythm of sleep Post-traumatic stress disorder - Schizophrenia Solutions to solve insomnia problems in teenagers 1. Go to bed at a certain time. 2. Eat light food at dinner. 3. Remove anxiety and stress. 4. Avoid doing homework in bed. 5. Have regular exercise during the day. 6. Make the bedroom completely dark. 7. The teenager's bedroom should be completely quiet. 8. Avoid caffeine consumption. 9. Don't watch scary movies before going to sleep. 10. Do not take drugs that cause insomnia. Interesting and new method to treat insomnia disorder Researchers at Reykjavík University in Iceland have found that people who consistently exercise at least twice or more per week are less likely to suffer from insomnia and get six to nine hours of restful sleep per night. Not getting enough quality sleep every night can increase the risk of several diseases, including cardiovascular diseases, type 2 diabetes, depression, anxiety, digestive problems, and cancer. Previous research also shows that there are ways to improve the quality of people's sleep, including following a healthy diet, controlling caffeine consumption, quitting smoking, and increasing daily activity. Treatment of insomnia Insomnia treatment includes various methods that can help improve sleep. These methods include: 1. ### Cognitive behavioral therapy for insomnia disorder Cognitive behavioral therapy is one of the first treatments for chronic insomnia. Experts recommend this treatment especially as an effective method for people with chronic insomnia. One of the branches of CBT, called CBT-I, is designed for the treatment of nocturnal insomnia. In this method, a person learns how to identify and correct factors affecting sleep. Techniques that may be used for treatment include: #### – Stimulus control The person is taught to get out of bed and do a relaxing activity to return to bed when sleepy instead of lying in bed. #### – Sleep restriction In this technique, the time a person spends in bed is limited at first and gradually increases. This can help improve the quality of sleep. #### – Light therapy This technique involves exposure to bright light in the morning or evening, which helps regulate the sleep cycle. 2. ### Medicines and supplements Doctors may prescribe medications to treat insomnia. These drugs include: #### – Prescription drugs Medicines such as eszopiclone, zolpidem and triazolam are prescribed to help sleep better. #### – Supplements Some supplements, such as melatonin, which is produced naturally in the body, can help improve sleep time. However, the long-term use of melatonin has not yet been fully confirmed. #### – Non-prescription drugs Medications such as antihistamines can help, but should be used with caution. 3. ### Home remedies to treat insomnia Lifestyle changes and home remedies can also help improve sleep. Some of these methods are: #### - Foods that help sleep Drinking warm milk with a little rose water or herbal valerian tea before going to bed can be relaxing. Also, scents like lavender may help with relaxation. #### – Meditation and relaxing exercises Doing deep breathing exercises and meditation can help reduce stress and improve sleep quality. #### – Acupuncture Some people use acupuncture, which involves inserting tiny needles into certain parts of the body, to reduce the symptoms of insomnia, and this method has been found to be useful in many cases. These treatments can generally be effective together to improve the quality of sleep, provided that they are done under the supervision of a doctor and specialist. final word In this article, we examined the causes of insomnia and provided some solutions for its treatment. In many cases, you can experience better sleep with home methods, but if these methods are not effective, it is necessary to see a doctor. Specialists such as psychologists, psychiatrists and neurologists can help you diagnose and treat insomnia. If needed, you can apply for advice and make an appointment through the website of the Victory Psychology Clinic or call the clinic.

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