Chronic Insomnia: Don't Endure It

This is an automatically translated article.

The article is written by Master. Resident Doctor Pham Thanh Luan - Psychological consultant - Psychology Clinic, General Internal Medicine Department, Vinmec Times City International Hospital
Insomnia is a common sleep disorder. People with insomnia will have difficulty falling asleep, not sleeping deeply / staying asleep, or both. Acute insomnia is short-term difficulty falling asleep. Chronic insomnia is when your sleep problems persist for 4 weeks or longer.

1. Is insomnia a serious problem?

Most adults need about 7 to 8 hours of sleep each night. You know you're getting enough sleep if you're not sleepy during the day. Getting enough sleep is important for both physical and mental health. Sleep deprivation can lead to short- and long-term health consequences.
The Centers for Disease Control and Prevention (CDC, USA) recommends that adults ages 18 to 60 need at least 7 hours of sleep each night. However, about 35% of American adults do not get enough sleep.
The effects of not getting enough sleep include:
Increased accident risk: In the US every year there are 6,000 fatal accidents caused by drowsy driving.
Weakened immunity: If you often get flu, it could be due to your sleep problems. Prolonged lack of sleep can disrupt the immune system, so you are less able to fight off microorganisms. Lack of sleep reduces the activity of natural killer cells, and increases the risk of colorectal cancer by 36%.
Lack of sleep can cause obesity: Studies have shown that people who sleep less than 5 hours increase the risk of obesity by 50%. This is thought to be because people who are sleep deprived have lower levels of leptin (the substance that makes you feel full) and increased levels of ghrelin (the hormone that stimulates hunger). So you will always feel craving for salty and sweet foods.
Psychological and mental disorders: Lack of sleep one night will make you moody and irritable the next day, so it is not surprising that chronic sleep loss can lead to mental disorders such as depression or anxiety. Lack of sleep also increased the risk of dementia by 33%.

Increased risk of diabetes: Studies show that people who often sleep less than 5 hours a night increase their risk of diabetes 3 times. It seems that missing out on deep sleep can lead to type 2 diabetes by changing the way the body processes glucose and uses energy.
Sleep increases libido: Studies show that sleep-deprived men and women have less sex drive and less interest in sex. Men with sleep apnea - a disorder in which difficulty breathing leads to disrupted sleep - also tend to have lower testosterone levels and can reduce sex drive.
Increased risk of cardiovascular disease: Prolonged sleep deprivation has been linked to increased heart rate, increased blood pressure and increased levels of substances linked to inflammation – increasing the burden on your heart. Lack of sleep increases the risk of cardiovascular disease by 48%.
Sleep increases fertility : Difficulty conceiving is confirmed as one of the effects of sleep deprivation, in both men and women. Chronic lack of sleep can make it difficult to conceive by reducing the secretion of reproductive hormones.
Chronic sleep deprivation in children also has long-term effects, including:
Poor education Poor getting along with others Increased risk of engaging in dangerous and antisocial behaviors Poor increased physical growth and development.

2. What is enough sleep?

Sleep needs vary from person to person and depends on a person's age.
The US Centers for Disease Control and Prevention (CDC) recommends the average amount of sleep by age:

3. When should you see a doctor about insomnia?

If you have tried a variety of self-help techniques without success, especially if insomnia is taking a big toll on your mood and well-being, making it difficult for you to function during the day , see your sleep specialist. Experts will help you determine the cause of your sleep problems and how to treat them.

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