Sleep maintenance insomnia

Understanding Isomnia

The term comes from the Latin insomnia, "in," means not or without roommates, and of course, "Somnus" which means sleep. Insomnia that arises from time to time, especially when individuals are stressed, not something unusual. However, the ongoing insomnia and had trouble characteristic repeated to sleep or staying asleep is a pattern of unusual behavior, Pallesen, et al (Nevid, 2003).

Insomnia is complaint roommates is a set of conditions that the result is the inability to get the amount (sufficient) or quality (good) of sleep. Insomnia is a sleep disorder potential (Iskandar & Setyonegoro, 1985)

Insomnia is a sleep disorder experienced by Patients with symptoms always tired and exhausted all day and constantly (more than ten days) find it difficult to sleep or awakening in the middle of the night and can not go back to sleep.

Often the patient woke up. Earlier than wanted and could not get back to sleep. There are three types of insomnia disorder, namely: disturbed sleep (sleep onset insomnia), constantly wake up in the middle of the night (sleep maintenance insomnia), and constantly wake up much more than Desired Quickly (early awakening insomnia). (Bustaman, 2005)

According to Rafknowledge (2004) states that individuals who complain of constraints such as difficulty falling asleep, restless sleep, difficulty resists sleep, waking Often mid-night, and wake up early. sometimes, symptoms are experienced by people with insomnia.

By sharing in the evening (beginning, middle, or late) insomnia can be classified as: 1. Initial insomnia sleep (initial insomnia), roommates is a long sleep latency or difficult to get to sleep. 2. Maintenance insomnia (sleep maintenance insomnia), if the individual is always awake so as to have a very poor quality of sleep. 3. Insomnia final (terminal insomnia), an individual wake up too early and can not fall back asleep. (Iskandar & Setyonegoro, 1985)

Insomnia can be divided into three types (Turana, 2001) include:

1. Transient insomnia - trouble sleeping a few nights

2. Insomnia short term, two or four weeks have trouble sleeping.

Both types of insomnia strikes Usually people who are experiencing stress, be-crowded noisy environment, being in an environment of extreme temperature changes, problems with the sleep-wake schedule as Occurs when jet lag, medication side effects.

3. Difficulties experienced by chronic insomnia sleep almost every night for a month or more.

One of the causes of chronic insomnia is the most common is depression. Other causes can include arthritis, kidney disorders, heart failure, sleep apnea, restless legs syndrome, Parkinson's disease, and hyperthyroidism. However, lingering insomnia can also be caused by behavioral factors, Including the misuse of caffeine, alcohol, and other substances, the cycle of sleep / wake Caused by overtime and other evening activities, and lingering stress.

Symptoms of insomnia

Among those experiencing difficulty sleeping, insomnia is the most common complaint. This was Followed by the defend difficulty sleeping and waking up too early. Based PPDGJ III describes some of the clinical picture is essential for definitive diagnosis.

1. Complaints difficult to go to sleep, maintaining sleep or poor sleep quality.

2. Sleep disorders occur at least three times a week for at least a month.

3. The existence preokupasi will not be able to sleep, and excessive worry about the result of the night and all day.

4. Not satisfied by the quantity and quality of sleep, both different roommates cause disruptions in social or occupational functioning.

According to Rafknowledge (2004) Patients with insomnia generally begins with the appearance of the following symptoms, Including: * Difficulty sleeping or not achieving deep sleep, this condition can last all night and within days, weeks and weeks or more, feel tired when you wake up sleep and not feel the freshness, those who experience insomnia. Often feel never slept at all, headache in the morning, is. sometimes called a "hangover effect," when, in fact, the person does not drink at night, difficulty concentrating, irritability, eye flushed, sleepy during the day.

Other symptoms that have difficulty falling asleep or frequent waking in the night and Patients all day feeling tired, insomnia can be experienced in many ways, Including: hard to sleep, no problem to sleep but have difficulty staying in asleep (waking frequently), waking up early so. Difficulty in sleeping is just one of the several symptoms of insomnia, symptoms experienced during the day are: drowsiness, restless, difficulty concentrating, difficulty remembering, irritable (Turana, 2001).

Besides Iskandar & Setyonegoro (1985) divided into eight kinds of insomnia complaint's more specific complaints, namely: lack of the number of hours of sleep, the dreams are disturbing, not sleeping soundly. Difficult to get to sleep, could not maintain sleep (sleep Easily Awakened), when it is difficult to go back to sleep waking, waking up in the morning, the morning feeling refreshed.

According to Rafknowledge (2004) outlined several factors that cause insomnia are:

1. Stress, individuals who suffered deep anxiety, usually at the thought of the problems being faced.

2. Depression, besides Causing insomnia, depression also causes a desire to sleep all the time. Because they want to get away from his problems, depression can cause insomnia causes depression and vice versa.

3. The disorder-chronic disorders sleep disorders such as sleep apnea, diabetes, kidney disease, arthritis, or a sudden Disease Often lead to trouble sleeping.

4. Effect addition to medication, treatment for a disease can also cause insomnia.

5. Poor eating patterns, eating a heavy meal just before going to bed can make it difficult to fall asleep

6. Caffeine, nicotine, and alcohol. Caffeine and nicotine are stimulant's substances. Alcohol can disrupt sleep patterns.

7. Lack of exercise can also be significant factor sleeplessness.

Due to Insomnia

Insomnia gives a little or a lot of impact on quality of life, productivity, and safety. In severe condition's more serious effects: individuals with insomnia more Easily Suffer from depression than individuals who could sleep well, sleep deprivation Caused by insomnia contributes to the onset of a disease, Including heart disease, the impact of sleepiness or falling asleep during the day can threaten safety, Including the drive vehicles, individuals with insomnia can lose a lot of time from work, and a bad night's sleep. It can reduce the ability to fulfill daily tasks and lack of enjoyment of life activities.

Rafknowledge (2004) stated that people who sleep less a part of the brain believed to die, while the other will take over to help, people who sleep less cannot perform tasks that require mental skills than those who get enough sleep, and to restore the brain, the part. The earliest sleep is the most important part.

Currie (2006) states that students who experience sleep disorders will also have difficulty in academic. Often poor sleeps are developed along with symptoms of depression, anxiety, and as well raises the issue of control and mood swings. Besides that sleep, problems can also cause traffic accidents. Lots of traffic collisions Caused by drivers falling asleep while driving a vehicle.

Strategy a Good Sleep

Sleep strategies are essential for people who want to get quality sleep to wake up feeling refreshed in the morning. Not everyone can get quality sleep and really wanted to. Well here I will present some strategies of Mass (1998) in order to get a good sleep.

Reduce stress

The quality of one's sleep at night is very influenced by what roommates through in the afternoon. Brain is covered by these thoughts and unresolved issues will lead someone difficult to sleep at midnight woke difficult to fall back asleep and waking up too early. This is one symptom of insomnia. For that there are several ways to reduce the level of anxiety and stress. Such as finding ways to be done to resolve the problem or calming thoughts by writing up the paper. In this way, the problems faced little switch to paper.

Exercise

Exercise can improve the fitness of the heart and lungs as well as reduce stress, anxiety and insomnia. Sports are effective are jogging, swimming, basketball, as well as an aerobic exercise. However, avoid doing strenuous exercise activity three hours before your bedtime.

 The mind is always challenged every day.

 Eliminate boredom can from one's sleep. People activities will have a excellent sleep quality. Do activities that make you go through life with a passion for getting excellent opportunities in your life? Because monotonous conditions, depression and away from the socialization of family, friends actively INVOLVED in the day to reduce the levels of stress and anxiety. People are getting good-quality sleep.

Stop smoking

Based on those studies that smokers will take a long time to be able to initiate often sleep and wake up at night. Well, if you want to get good-quality sleep, try to start a better life by eliminating nicotine from your body.

Reduce Caffeine

Caffeine is a stimulant that can disrupt to sleep. Caffeine intake of 100 to 400 mg can cause significant changes based on the measurement of sleep by PSG (polysomnografi) form of Increased sleep latency, reduced total sleep time, frequent waking at night.

Abstain from alcohol before bed

Consuming alcohol can indeed help initiate sleep, but sleep is happening is to be disturbed on a deep and refreshing sleep, dream and be depressed so that the patient will experience waking up too early. According to some studies use of alcohol before bedtime may Decrease.

Increased sleep latency and waking during sleep (Roehrs & Roth, 1997; in Morin & Lichstein, 2000).

Washing with warm water before going to bed.

Soaking in kind water (approximately 37.5 º C) to relax your body. Because it sends a pigeon activity of the brain so that the skin will cause excessive surface people to feel relaxed and sleepy, Increased body temperature by kind water will be reduced drastically after being in the room pretty cool it would invite drowsiness, deep sleep or delta sleep.

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