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Primary Insomnia: A Situational Sleep Problem

Situational stress causes multiple problems and this leads to insomnia (Primary Insomnia). One should know about effective therapies and natural remedies improving the ailment.

Type OF Insomnia- Primary Insomnia

Primary insomnia is also referred as adjustment insomnia. It is caused due to situational stress, which means sleep problems aren’t related to any other health problems. It can last up to one month or depending upon the situation and be cured as soon as the stressful situation goes away.

Causes of Primary Insomnia

  • Tension due to big life events, like a job loss or change, the death of close ones, or divorce.
  • Irritating things around you like noise, light, or temperature
  • Disturbed sleeping patterns, such as jet lag, a new shift at work, or bad habits one started doing when one had other sleep problems.

Symptoms of Primary Insomnia

Some of the witnessed symptoms of insomnia include:

  • lack of sleep during the day
  • Fatigue
  • Grumpiness
  • Difficulty in sleeping in the night-time
  • Waking up the whole night
  • Waking up too soon
  • Not feeling all around rested following a night’s rest
  • Daytime sluggishness or tiredness
  • Irritability, sadness or uneasiness
  • Difficulty focusing, zeroing in on assignments or recalling
  • Increased blunders or mishaps
  • Ongoing stresses oversleep

Diagnosis

The health practitioner can:

  • Do exams and tests to rule out medical and psychiatric conditions that may cause insomnia.
  • Thorough clinical interview with the person and their sleep partner regarding the person’s sleep habits.
  • Ask to maintain a sleep diary in which the person describes the previous night’s sleep. This data may help minimize distortions in sleep information recalled in the clinic.
  • Polysomnography or an overnights sleep study test.
    Multiple sleep latency tests: The time taken by a person to fall asleep during the day while lying in a quiet room is measured.

Medicinal Treatment for Primary Insomnia

Treatment with medicine or certain drugs and supplements usually provides rapid symptomatic relief. Some of the short-term treatments of primary insomnia include:

  • Hypnotics, these are the agents that promote sleep
  • Benzodiazepines, are compounds with antianxiety, hypnotic, anticonvulsant, and muscle relaxant properties
  • Belsomra (suvorexant)
  • Antidepressants
  • Melatonin stimulants
  • Ramelteon (Rozerem)
  • Over-the-counter medicines

Effective Therapies

  • Behavioral therapy
  • Stimulus control therapy
  • Sleep restriction therapy
  • Relaxation therapies
  • Cognitive therapy
  • Paradoxical intention, i.e. persuading a person to involve in his or her most feared behaviour

Natural ways

For better sleep hygiene recommendations that include environmental and lifestyle modifications include the following:

  • Eliminating the use of caffeine, especially in the afternoon
  • Do not consume tobacco or alcohol near bedtime
  • Avoid oily and heavy meals close to bedtime
  • Exercise regularly and do some muscle relaxer exercises before bedtime.
  • Avoid taking daytime naps and follow a regular sleeping and waking pattern
  • Keep the bedroom comfortable in terms of temperature, light, noise, mattress, pillow

Outlook

It would be good if the person adopts good sleep habits. It is important to note that health is not at risk if one does not get 6 to 8 hours of sleep every day, different people have different natural sleep requirements. However, the following has been connected with insomnia:

  • The increased risk of death is related to short sleep lengths.
  • Insomnia is the best predictor of the future development of depression, anxiety, stress and other psychic conditions.
  • Increased risk exists of developing alcohol and drug use disorders and nicotine dependence.
  • Poor health and decreased activity.

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