Twelve Tips to Reverse Insomnia During COVID-19

World Sleep Day is celebrated on March 19, it is an annual event finely organized by the World Sleep Day Commission of the World Association of Sleep Medicine since 2008.

According to recent studies by the National Sleep Foundation (NSF), various sleep surveys have yielded mixed results on the prevalence of insomnia in different groups of people who sleep. Some conservative estimates show that 10% to 30% of adults live with chronic insomnia. For other studies, this figure is closer to 50% to 60%.

Insomnia is also more common in certain demographic groups. Studies have shown that insomnia affects 30% to 48% of older people. This can be attributed to chronic health issues, social isolation and increased use of prescription drugs, as well as factors such as poor sleep patterns and stress that cause insomnia in all. age groups. Other studies have shown that insomnia can occur in up to 23.8% of adolescents. Over 50% of pregnant women have problems sleeping which can also be symptoms of insomnia.

The rates of insomnia among different racial and ethnic groups are a little more difficult to pin down. Some studies show a higher prevalence rate of insomnia among minority groups than among whites. Other studies have shown contrasting results, suggesting that whites struggle more for sleep initiation and maintenance of sleep than blacks and Hispanics.

For this special date, Infobae summoned the doctor Alejandro Andersson, neurologist and medical director of the Institute of Neurology of Buenos Aires, who clarified: “Insomnia is diagnosed when it takes a long time to fall asleep, waking up frequently throughout the night, waking up very early (usually early in the morning, several hours earlier than expected) and / or wake up without having the impression of having had a restful sleep“.

30% of people complain of poor sleep caused by insomnia, while 15% report the negative consequences this has during the day.

Insomnia can be temporary (if it occurs for a short time, less than three months) or chronic (when it lasts for years).

It can be treated with hygiene rules, psychological intervention and, in specific cases, with medication.

The 12 useful hygiene rules for a good sleep suggest following these tips:

1- Maintain a routine in schedules and habits. Do not go to bed until you are sleepy.

2- Arrive relaxed in bed.

3- Get up every day – even on weekends – at the same time.

4- Do not stay awake in bed longer than necessary.

5- Take care of yourself with food and avoid big dinners. Measure yourself with drink (do not drink alcohol at least four hours before bedtime).

6- Take care of the environmental conditions of the room: temperature, ventilation, low noise level, warm light, comfortable bed, pillow and pajamas.

7- Avoid stressful activities in the hours before bedtime.

8- Avoid naps during the day.

9- Do periodic physical activity and place it in the afternoon.

10- Practice relaxation exercises before going to bed.

11- Take a shower / bath with body temperature water to relax before going to bed.

12- No smoking.

In addition to using hygienic standards and medication to treat insomnia, Andersson says, psychological counseling like this shouldn’t be overlooked. cognitive behavioral therapy (CBT) if it’s necessary.

The main goal of behavioral techniques to treat insomnia is to change habits and ideas about sleep. This lack of learning and hygiene leads to perpetuate and worsen insomnia.

For example, staying too long in bed and waking up at a different time each day are negative habits. In bed, avoid any activity other than sleeping or having sex. Leave bed and bedroom when not sleeping after 20 minutes. Come back only when you are sleepy. Not being very aware of the clock. The unconscious association between sleep and bed / bedroom must be reestablished.

Going to bed at 11 p.m. on weekdays, but 6 a.m. on weekends, is more disturbing than jet lag in Europe. Maintaining a permanent “alert” state due to stress results in light or reduced sleep in hours.

Cognitive techniques aim to identify and analyze dysfunctional thoughts and beliefs related to sleep or the consequences of insomnia. We must also work to reduce the anxiety generated by the fear of not sleeping which occurs before going to bed and which, in fact, does not allow you to fall asleep.

In the presence of insomnia and in the search for a solution, it is advisable to seek the causes of it in order to have an adequate treatment. Do not neglect the consultation with the neurologist.

Other factors:

-Stress breaks the architecture of sleep, making it superficial and brief.

-Depression which usually causes insomnia at dawn.

-Sleep Apnea. These are nocturnal breathing pauses of more than 10 seconds that are generally associated with snoring. More than 5 per hour generates daytime sleepiness.

-Menopause and its hormonal alterations cause hot flashes that take away sleep.

-Hyperthyroidism causes tachycardia, accelerated thoughts and irritability

-Fibromyalgia prevents deep sleep.

-Restless leg syndrome.

-Neck pain, waist pain, sciatica, migraines and neuralgia.

-Digestive problems such as gastric reflux due to a hiatus hernia, which gets worse when lying down.

– Substance abuse.

Bonus track: quarantine, coronavirus and sleep disorders

“Since the beginning of the quarantine, cases of insomnia have increased in the population,” warned the neurologist. Infobae.

Falling asleep between 2 and 3 a.m. and waking up early, sleeping for a few hours or sleeping at 6:07 a.m. and sleeping until 2 p.m., but inefficiently, is now a common occurrence that people with deprivation of life suffer from. ‘usual routines.

Feeling locked in and worrying about your health or economy doesn’t help you get a good night’s sleep.

“It is clear that the insomnia of those who suffer from it has worsened, but many new cases have emerged.. And, at the moment, it is not easy to consult specialists or conduct studies, ”warned Andersson.

It is known that the use of anxiolytics or minor tranquilizers has increased.

All the advice that can be given aims to fight against the congestion of the new schedules, to organize and to have a physical, intellectual and social activity. Go to bed early, eat a healthy and nutritious diet, and spend a few minutes in the sun.

Tips:

• Wake up at the same time with at least seven hours of sleep.

• See the light of day.

• Order all four meals.

• Daily physical activity.

• Daily intellectual activity.

• Distance social activity aided by technology.

• If possible, telecommute.

• News may be early or late, but not all day.

• Reduce all stimuli at the end of the day.

• Sleep at the same time and don’t get addicted to TV or series.

• Turn off screens and silence everything.

• Don’t ruminate on negative thoughts.

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