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Having trouble falling asleep or staying asleep is the most common form of sleep disorder. Between 10 - 30% of adults suffer from chronic insomnia and many others also face this condition that accumulates over time. Here are some of the latest research on insomnia, its causes, and helpful treatments.1. Medicines for insomnia
1.1. Orexin receptor antagonists
A new drug is giving doctors another option when it comes to prescription drugs for insomnia. It is an Orexin receptor antagonist.Some of the newest sleeping pills are called Orexin inhibitors. These drugs work by blocking the action of a chemical in the brain that keeps you awake, called Orexin. Two of these drugs include:
Lemborexant (Dayvigo) Suvorexant (Belsomra) At the same time, scientists are studying two other similar drugs in clinical trials.
However, all medications for insomnia come with risks and side effects. In some people, tolerance increases with longer use. In other words, the medication you are taking will gradually no longer work as well at the initial recommended dose or you may even find it impossible to sleep without it. Some medications can make you excessively drowsy, even while walking, eating, or even driving. Most sleeping pills can make you feel groggy the next day when you wake up. Therefore, doctors usually only prescribe sleeping pills for a short time, and you have to stop using them gradually when they are effective.
1.2. Melatonin
Your body makes this hormone when the sun goes down, letting you know it's time to fall asleep. A prescription form of melatonin helps you fall asleep by acting like melatonin in your brain.Melatonin supplements are often marketed as a treatment for insomnia. However, neither the American Academy of Sleep Medicine (AASM) nor the American Academy of Physicians recommend these medications, arguing that there is insufficient evidence that they actually work effectively and safely. whole.
Additionally, a 2017 analysis of dozens of supplements found that more than 70% of the product's melatonin content did not match what was stated on the label.
2. Non-drug insomnia therapy
Your doctor probably won't prescribe sleeping pills until you try other treatments. Scientists are working on non-drug therapies that can help with insomnia, but cognitive behavioral therapy is one of the options that sleep experts often recommend first.2.1. Cognitive behavioral therapy
Sleep experts released new guidelines in early 2021 that strongly recommend cognitive behavioral therapy for insomnia. With this therapy, you will need to see a therapist to learn how to change the thoughts and behaviors that may be keeping you from getting a good night's sleep. This involves a number of techniques that you can try step-by-step or combine multiple steps to help overcome chronic insomnia more effectively.
2.2. Cognitive restructuring
Therapists will help you identify and change unconscious thoughts and feelings that may be affecting your sleep, such as anxiety about insomnia or unrealistic expectations.2.3. Stimulus control
This means establishing a distraction-free sleep environment, going to bed and waking up at the same time each day and leaving the bedroom, rather than tossing around in bed when you can't sleep.2.4. Sleep restriction
You would record how much time you spent falling asleep with a sleep diary, then just start sleeping in bed for that amount of time plus 30 minutes. At first, you will probably sleep less. But the idea is to make yourself tired enough to get a good night's sleep, then gradually increase the time in bed.2.5. Relaxation exercise
A therapist can teach you relaxation techniques such as breathing exercises and meditation that can help calm your mind.2.6. Sleep hygiene
This includes a range of habits that promote good sleep, like exercise, cutting out late-night snacking, alcohol and caffeine use, and keeping your bedroom cool, clean, and well-lit. and quiet.2.7. Light therapy
Sunlight helps control your body's sleep/wake cycle by regulating the sleep hormone melatonin. Once that cycle is removed, artificial light that mimics sunlight can help, a practice known as light therapy.You should lie in a special place with strong light at a specific time of day and for the time period prescribed by your doctor. Research has found that resetting your body clock is especially helpful if you work odd hours, such as night shifts or flying across multiple time zones. But it can also relieve insomnia.
2.8. Acupuncture
A large number of studies have looked at whether acupuncture can be an effective treatment for insomnia. Two reviews of research published in 2021 on acupuncture show how it helps people sleep longer and wake up less often.3. Causes of Insomnia
A lot of other, previously unpublished research is looking at why people have insomnia and what might be making it worse. Some of the factors being considered are as follows:3.1. Genetics
Scientists are looking at whether or not you are born with insomnia. They have identified specific regions of our genes that may play a role in insomnia symptoms.3.2. Light pollution
Korean researchers may have found a link between city lights and insomnia. A 2018 study found that people exposed to more artificial light outdoors at night were more likely to use sleeping pills.3.3. Covid-19 pandemic
A survey from March 2021 found that more than half of adults in the US have reported problems with sleep disorders, including insomnia, since the pandemic began.Furthermore, there is some evidence that the virus itself can make you sleepless. A 2020 UK study found that 5% of people treated for COVID-19 experienced insomnia for 6 months after being diagnosed.
4. Insomnia and dementia
Other recent studies have looked at a possible link between insomnia and problems with thinking and memory. Prolonged poor sleep can mean cognitive decline later in life.A 2021 study looked at insomnia in men who reported having insomnia when they were younger and then had cognitive problems years later. People who are likely to have problems with thinking and memory, especially those with chronic insomnia, have difficulty falling asleep as their main symptom. Another study published in 2020 found that people who had insomnia and slept less than 6 hours a night had twice the risk of cognitive decline.
In a nutshell, insomnia is a common sleep disorder that can make it difficult to fall asleep, stay asleep, or cause you to wake up too early and be unable to fall back asleep. Since sleep loss can not only sabotage your energy levels and mood, but also affect your health, work performance and quality of life, it's important for everyone to be self-aware of their own sleep health. myself every day. Accordingly, you should not continue to struggle with sleepless nights, but need to apply early changes in your daily routine to achieve better sleep quality.
Reference sources: mayoclinic.org, webmd.com
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