Most people have experienced insomnia at some point in their lives. It is one of the most common sleep disorders, and according to the Brazilian Sleep Association (ABS), one in three Brazilians suffers from this condition.<\/p>\n
Insomnia is characterized by difficulty falling asleep or maintaining uninterrupted sleep throughout the night. There are two types: transient insomnia and chronic insomnia.<\/p>\n
When we feel anxious or excited\u2014for example, about a long-awaited trip, an important work meeting, or even a school exam\u2014we may end up not getting enough sleep leading up to these events; this is what we call transient insomnia. It also occurs in situations of worry or sadness, but in both cases, it goes away after a few days or even a few weeks.<\/p>\n
The other type (chronic insomnia) is more severe than the first and can last for months or years. It is more complex and may involve external factors such as the environment and even other conditions. For this reason, it should be investigated by medical specialists, since the condition may be associated with other diseases\u2014a situation that is very common in the current landscape of insomnia; we call this comorbid insomnia. In addition to the discomfort, poor sleep wears down the body and mind, causing difficulty concentrating, headaches, and stress, and impairing performance in daily activities, work, and studies.<\/p>\n
Prolonged sleep deprivation disrupts the immune system and is one of the factors that contribute to cardiovascular diseases, such as arrhythmia, respiratory conditions (asthma), and psychiatric disorders (depression and anxiety). The list is long and includes obesity and even diabetes. So pay attention to how your body is reacting during the day, as this may reflect the quality of your sleep.<\/p>\n
It is important to note that while insomnia can cause or exacerbate existing cases of anxiety and depression, the reverse is also true, since this disorder can be one of the symptoms of these emotional conditions. Since these are related conditions, regardless of the diagnosis, one condition exacerbates the other, as the mind is unable to rest due to an excess of thoughts.<\/p>\n
After all, staying awake for long periods of time leads to racing thoughts, which lead to insomnia, which in turn causes restlessness; together, these factors trigger emotional distress\u2014and vice versa\u2014creating a cycle that is difficult to break without medical help.<\/p>\n
Certain groups are more affected by insomnia, such as women, mainly due to hormonal fluctuations. Older adults are also part of this group because they have more fragmented sleep and are more likely to have comorbidities that interfere with their day-night rhythm. Although insomnia is multifactorial, there are healthy habits that influence sleep quality and can be incorporated into daily routines:<\/p>\n
. Try to go to bed and wake up at the same times every day, even on weekends<\/p>\n
. Avoid napping for more than 30 minutes during the day<\/p>\n
. Exercise in the morning or afternoon<\/p>\n
. Avoid caffeinated beverages in the evening<\/p>\n
. Make sure the room is completely dark<\/p>\n
. Do relaxing activities in the evening, such as reading or meditating<\/p>\n
. Choose light foods for dinner<\/p>\n
. Avoid using screens for at least 1 hour before going to bed<\/p>\n
If you have trouble sleeping or notice changes in the quality of your sleep, see a doctor to rule out any physical issues and assess your mental health. Insomnia is treated on a case-by-case basis and may involve therapy, lifestyle changes, or specific medications. A neurologist is the specialist recommended for treating insomnia, and if they suspect any comorbid conditions, they should refer the patient for joint follow-up with another specialist and include a multidisciplinary team in their treatment.<\/p>\n
Sleep is essential for the proper functioning of the body and mind. Make healthy habits a part of your life!<\/p>\n
Sources:<\/span><\/em><\/p>\n A maioria das pessoas j\u00e1 teve um epis\u00f3dio de ins\u00f4nia na vida. Ela \u00e9 um dos dist\u00farbios de sono mais comuns e, de acordo com a Associa\u00e7\u00e3o Brasileira do Sono (ABS), um em cada tr\u00eas brasileiros sofre dessa condi\u00e7\u00e3o. A ins\u00f4nia caracteriza-se pela dificuldade em pegar no sono ou manter sono cont\u00ednuo durante a noite. […]<\/p>\n","protected":false},"author":7,"featured_media":621,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1567,1566,1565],"tags":[],"acf":[],"yoast_head":"\nhttps:\/\/bvsms.saude.gov.br\/bvs\/dicas\/256_disturbios_sono.html<\/h6>\n
https:\/\/absono.com.br\/wp-content\/uploads\/2022\/06\/revista_sono_ed29_online.pdf<\/h6>\n
https:\/\/www12.senado.leg.br\/institucional\/sis\/noticias-comum\/higiene-do-sono-saiba-o-que-e-e-como-ela-pode-melhorar-a-sua-vida<\/h6>\n
https:\/\/www.gov.br\/saude\/pt-br\/assuntos\/noticias\/2023\/marco\/voce-ja-teve-insonia-saiba-que-72-dos-brasileiros-sofrem-com-alteracoes-no-sono<\/h6>\n
https:\/\/www.prefeitura.sp.gov.br\/cidade\/secretarias\/saude\/noticias\/?p=273184<\/h6>\n
https:\/\/www.saude.ce.gov.br\/2023\/03\/16\/sono-e-saude-mental-insonia-pode-ser-indicio-de-algum-transtorno-psiquiatrico\/<\/h6>","protected":false},"excerpt":{"rendered":"