Insomnia has been recognized as an independent disorder requiring its own treatment rather than simply a consequence of other health conditions. Over the last 20 years, scientists have made progress in understanding chronic sleep deprivation and its relationship to overall health, accumulating strong evidence that improving sleep can lead to improvements in other health conditions.
Who Is Affected
Insomnia affects almost everyone, though women, older people, and people of lower socioeconomic status are more vulnerable. Women often experience acute hormone fluctuations, pregnancy, breastfeeding, menopause, domestic violence, caregiving roles, and higher prevalence of depression and anxiety—all of which can lead to prolonged sleep disruption. Research highlights the need to understand different types of insomnia symptoms and their relationship to health and performance risks.
Prevention and Treatment
One of the most common and harmful habits during insomnia is lying in bed trying to sleep. Experts recommend that if unable to sleep, one should get up and do something absorbing but calming—read, write a list, listen to calming music, or do breathing exercises. Return to bed when feeling sleepy. A well-placed short nap of a maximum of 20 minutes in the afternoon is fine if tired the following day, but caution is needed as daytime sleeping may reduce nighttime sleepiness. Cognitive behavioral treatment for insomnia (CBTI) is a package of techniques designed to maximize sleepiness at bedtime through structured steps aiming to modify behavior and mental activity. CBTI is broadly effective across all groups of people with insomnia and is associated with shorter duration of symptoms, less depression or pain, and more positive expectations.
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://us.headtopics.com/news/one-common-habit-can-make-your-insomnia-worse-expert-82643705