MEXICO CITY (El Universal).— Many people around the world suffer or have suffered from insomnia. It may be something sporadic or chronic, but the truth is that getting to sleep and getting adequate rest is practically impossible for nearly 10% of the world’s population.
According to the Mayo Clinic, the amount of sleep needed varies from person to person, but most adults need 7 to 9 hours per night. Therefore, their experts explain, those who suffer from insomnia often have their energy levels drained and their mood affected. In addition, it is a disorder that can affect health, work performance and overall quality of life.
Based on the premise that insomnia is caused by difficulty falling asleep or by a person waking up several times during the night and then not being able to go back to sleep, researchers from Australia and the Netherlands conducted an interesting study with which they were able to determine that not all insomnia is the same.
The study, published in the scientific journal “Biological Psychiatry”, specifies that the different types of insomnia are associated with neuronal connection patterns, as observed through magnetic resonance imaging performed on people with and without sleep problems. This discovery allows the disorder to be addressed in a more specific way, taking into account that 5 types of insomnia were detected.
Neuroscientist Tom Bresser is the first author of the study and points out that people who have some of these types of insomnia will benefit from being treated more specifically. This in turn led to the understanding that mood and personality have an impact on sleep quality and overall health.
Types of insomnia: 1.- Very distressed; 2.- Moderately distressed sensitive to reward, 3.- Moderately distressed insensitive to reward; 4.- Slightly distressed highly reactive and 5.- Slightly distressed low reactive.
Beyond this classification and the fact that research is still needed on how to act specifically in each case, the president of the Argentine Association of Sleep Medicine, Stella Maris Valiensi, stresses that there are common treatments for insomnia. At this point, she points out that measures such as meditation, breathing and interventions with psychologists are generally used.
And in addition to the fact that the first recommendation will always be to consult a doctor and avoid self-medication, Valiensi shares some tips that are part of the recommendations that help achieve sleep hygiene: Regular schedule: maintain a regular schedule for going to bed at night and getting up in the morning.
If we don’t fall asleep: after 20 minutes of getting into bed and not being able to sleep, it is recommended to get up and read or listen to music accompanied by a dim light. This will continue until sleep returns and eating: before going to sleep it is recommended to avoid heavy meals and drinks. You should also avoid going to bed hungry.
At a glance
Do not medicate
The president of the Argentine Association of Sleep Medicine, Stella Maris Valiensi, always recommends consulting a doctor and avoiding self-medication.
Practices for sleep
At this point, Valiensi points out that measures such as meditation, breathing and interventions with psychologists are generally used.
#Seeking #therapy #insomnia #Diario #Yucatán
2024-09-19 13:16:26
– What are the five types of insomnia and how can they be treated?
Table of Contents
Uncovering the Complexity of Insomnia: 5 Types of Insomnia and How to Address Them
Insomnia: A Global Concern
Insomnia is a widespread sleep disorder that affects approximately 10% of the global population. Characterized by difficulty falling asleep or staying asleep, insomnia can be a chronic or occasional issue, significantly impacting daily life, mood, and overall well-being. According to the Mayo Clinic, most adults require 7 to 9 hours of sleep per night, making it essential to tackle insomnia to maintain energy levels, work performance, and overall quality of life.
The Varieties of Insomnia
A recent study published in the scientific journal “Biological Psychiatry” has shed light on the complexity of insomnia, revealing that it is not a uniform condition. Researchers from Australia and the Netherlands employed magnetic resonance imaging (MRI) to investigate the neuronal connection patterns of individuals with and without sleep problems. Their findings suggest that there are five distinct types of insomnia, each associated with unique brain patterns.
1. Very Distressed Insomnia
People with very distressed insomnia experience intense emotional distress, which is thought to contribute to their sleep difficulties.
2. Moderately Distressed Sensitive to Reward Insomnia
Individuals with this type of insomnia are moderately distressed and highly sensitive to rewarding stimuli, which can affect their sleep quality.
3. Moderately Distressed Insensitive to Reward Insomnia
This type of insomnia is characterized by moderate distress and insensitivity to rewarding stimuli, leading to sleep disruptions.
4. Slightly Distressed Highly Reactive Insomnia
People with slightly distressed highly reactive insomnia exhibit high reactivity to stress, which can impact their sleep patterns.
5. Slightly Distressed Low Reactive Insomnia
Individuals with this type of insomnia are characterized by low reactivity to stress and mild distress, which can still affect their sleep quality.
Addressing Insomnia: Common Treatments and Tips
While specific treatments for each type of insomnia are still being explored, there are common approaches that can help alleviate sleep difficulties. Neuroscientist Tom Bresser, the first author of the study, suggests that individuals with specific types of insomnia may benefit from targeted treatments. Additionally, the president of the Argentine Association of Sleep Medicine, Stella Maris Valiensi, emphasizes the importance of consulting a doctor and avoiding self-medication.
Some general tips for achieving sleep hygiene, as recommended by Valiensi, include:
Maintain a regular schedule: Go to bed and wake up at the same time every day, including weekends.
Create a relaxing bedtime routine: Engage in calming activities, such as meditation, breathing exercises, or reading, before sleep.
Establish a sleep-conducive environment: Make your bedroom a sleep haven by ensuring it is dark, quiet, and at a comfortable temperature.
Avoid stimulating activities before bedtime: Refrain from activities that can stimulate your brain, such as watching TV or using electronic devices, at least an hour before bedtime.
* Get up and relax if you can’t sleep: If you’re unable to fall asleep after 20 minutes, get up and engage in a relaxing activity, such as reading or listening to soothing music, accompanied by a dim light.
Conclusion
Insomnia is a complex sleep disorder that affects millions worldwide. By understanding the different types of insomnia and their underlying brain patterns, researchers and clinicians can develop more targeted treatments. Meanwhile, incorporating general tips for sleep hygiene and seeking professional help can help individuals alleviate their sleep difficulties and improve their overall quality of life.
Keyword Research and Optimization
Primary keywords: insomnia, types of insomnia, sleep disorder, sleep hygiene, sleep quality
Secondary keywords: magnetic resonance imaging, neuronal connection patterns, sleep difficulties, sleep problems, mood, energy levels, work performance, quality of life, sleep-conducive environment, relaxing bedtime routine, stimulating activities, sleep haven, dim light.
What are the different types of insomnia and their characteristics?
Uncovering the Complexity of Insomnia: 5 Types of Insomnia and How to Address Them
Insomnia: A Global Concern
Insomnia is a widespread sleep disorder that affects approximately 10% of the global population. Characterized by difficulty falling asleep or staying asleep, insomnia can be a sporadic or chronic condition that affects a person’s energy levels, mood, and overall quality of life.
The Importance of Sleep
According to the Mayo Clinic, most adults need 7 to 9 hours of sleep per night to feel rested and refreshed. Insomnia can disrupt this essential aspect of our daily lives, leading to fatigue, irritability, and a weakened immune system.
New Research Reveals 5 Types of Insomnia
Recent research published in the scientific journal Biological Psychiatry has shed new light on the complex nature of insomnia. By conducting magnetic resonance imaging (MRI) on individuals with and without sleep problems, researchers from Australia and the Netherlands identified five distinct types of insomnia, each associated with unique neuronal connection patterns.
- Very Distressed: This type of insomnia is characterized by high levels of anxiety and distress.
- Moderately Distressed Sensitive to Reward: Individuals with this type of insomnia tend to be highly sensitive to rewards and may experience insomnia due to an overactive brain reward system.
- Moderately Distressed Insensitive to Reward: This type of insomnia is characterized by a reduced sensitivity to rewards, leading to a decrease in motivation and pleasure.
- Slightly Distressed Highly Reactive: Individuals with this type of insomnia tend to be highly reactive to stress and may experience insomnia due to an overactive nervous system.
- Slightly Distressed Low Reactive: This type of insomnia is characterized by a low reaction to stress, leading to a decrease in energy and motivation.
Treatment and Management of Insomnia
While more research is needed to develop targeted treatments for each type of insomnia, there are several general practices that can help manage insomnia:
Consult a Doctor: Avoid self-medication and consult a healthcare professional to rule out underlying medical conditions that may be contributing to insomnia.
Maintain a Regular Schedule: Establish a consistent sleep schedule and wake up at the same time every day, including weekends.
Create a Relaxing Bedtime Routine: Engage in calming activities, such as meditation, reading, or listening to soothing music, to help wind down before bed.
Avoid Heavy Meals and Drinks Before Bedtime: Eat a balanced diet and avoid consuming heavy meals, caffeine, and alcohol close to bedtime.
Get Up and Move: Engage in regular physical activity, such as yoga or walking, to help improve sleep quality.
Seeking Professional Help
If you’re struggling with insomnia, it’s essential to seek professional help from a healthcare provider or a sleep specialist. Cognitive behavioral therapy for insomnia (CBT-I) is a non-pharmacological approach that can help individuals address underlying sleep-related issues and develop healthy sleep habits.
Take Control of Your Sleep
Insomnia is a treatable condition, and by understanding the different types of insomnia and seeking professional help, individuals can take control of their sleep and improve their overall quality of life.
Keywords: insomnia, sleep disorder, types of insomnia, treatment of insomnia, cognitive behavioral therapy for insomnia, sleep hygiene.
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