Insomnia: non pharmacological approach

By Herika Negri Brito de Vasconcelos

This book brings together the most important non-pharmacological therapies aimed at treating insomnia following the most important and recent guidelines. It is aimed both at the health public and at patients who wish to learn about this drug-free approach and apply the techniques used. It also proposes important lifestyle changes that will help restore peaceful, restorative sleep.

• Language: English
• Publisher: Editora Dialética
• Release date: Apr 12, 2023
• ISBN: 9786525288093

Book preview

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PREFACE

This book is a guide for doctors and patients to treat insomnia that is encountered 50-60% of life-long prevalence as a symptom in the general population and, specific insomnia disorders in 5-10% population is reported. Insomnia: Non Pharmacological Approach is based on cognitive behavioral therapies with set of interventions to treat the insomnia and sleeping issues more effectively. This book is a comprehensive reference on the overview and analysis besides covering the definition, origin, primary complaints and issues associated with insomnia. The essential information about evaluation, and treatment of insomnia with cognitive behavioral therapies is ideal for medical specialists and subject itself can beat the problem of Insomnia just by following the guidelines of this book.

The need for rest and relaxation cannot be overemphasized. To aid with getting to sleep and staying asleep, consider some self-care techniques. You might try to create a consistent sleep pattern. Put your alarm on the same time each morning and go to bed at the same time each night. Ahead of bed, stay away from caffeine and alcohol. Make sure your evening routine is relaxing by includes a 30-minute wind-down period. Maintain a cozy, cool environment in your bedroom. Create a relaxing setting and save your bed for sleep and sexual activity.

Consult your doctor if you are still having issues related to sleeping. Your doctor can assist you in determining the reason of your sleep issues as there are numerous potential explanations. You can receive the rest you require by choosing from a variety of therapy options.

The second part of the book focuses on treating Insomnia, depression, anxiety, and other sleep related conditions. So many of the men and specially women struggle to get a good night’s sleep, and their sleep problems often continued even after they’d found relief from their other symptoms. One of the great tool to treat the insomnia will led you to cognitive behavioral therapy for insomnia (CBT-I). CBT-I and other therapies provides you the proper instructions and steps to follow to solve the problem of poor sleep. It is first-line treatment for chronic difficulty falling asleep or staying asleep. After around 4-6 sessions, most people who get CBT-I are able to fall asleep more quickly and sleep more soundly. The improvements typically last, too, with total sleep time actually increases after treatment has ended.

SUMÁRIO

Capa

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Créditos

PART I

1 INTRODUCTION, OVERVIEW AND ANALYSIS OF INSOMNIA

What is Insomnia?

Types of Insomnia

Causes of Insomnia

Symptoms of Insomnia

Prevalence of disorder

Problems associated with insomnia

2 EVALUATION

Diagnostic criteria for non-organic insomnia

Diagnostic criteria for chronic insomnia disorder according to ICSD-3

Considerations to evaluate for Insomnia

Evaluation Table with key components Sleep History

Evaluation of Nocturnal symptoms

PART II

3 THE TREATMENT OF INSOMNIA

Chronic insomnia:

Physical and behavioral therapies:

4 STIMULUS CONTROL THERAPY

Cognitive Behavioral Therapy for Insomnia (CBT-I)

Multimodal therapy

Sleep Restriction Therapy

Paradoxical intention for insomnia

Biofeedback Therapies

Sleep Hygiene

FINAL CONSIDERATIONS

SLEEP QUESTIONNAIRE FOR ADULTS

CBT-I WORKSHEETS

Landmarks

cover

titlepage

copyright-page

Table of Contents

PART I

CHAPTER I INTRODUCTION, OVERVIEW AND ANALYSIS OF INSOMNIA

What is Insomnia?

For every human being to achieve optimal health in their daily life, sleep is a critical biological process that has to occur for the welfare of the body. The medical literature has defined the insomnia in a variety of ways. Insomnia is defined by the presence of an individual’s report a difficulty falling or staying asleep. Insomnia causes difficulty falling asleep, frequent overnight awakenings, and early morning awakenings. It’s a medical condition when insomnia causes distress or incapacity. Adequate sleep has been associated with improved brain functioning and body physiological systems such as metabolism, appetite, immune functioning, hormonal balance, and effective cardiovascular system. Sufficiently healthy sleep is defined by having sufficient sleeping hours, good quality sleep, appropriately timed and regular sleep, and sleeping without disturbance of sleep disorders. However, despite the clear importance of sleep in individual life many people across the world have developed a sleeping disorder, insomnia which has detrimental consequences in their functioning and productivity as well as their general wellbeing.

Insomnia is defined by a positive response to either question, Do you experience difficulty sleeping? or Do you have difficulty falling or staying asleep? Sleep literature, has used this term to refer to the presence of polysomnographic evidence of disturbed sleep. Accordingly, frequent transient arousals, frequent nocturnal awakenings, the presence of a long sleep latency, or persistent periods of wakefulness are considered as evidence of insomnia. Therefore, insomnia can be considered as a sign and a symptom. The term insomnia is considered as a disorder with the following diagnostic criteria: (1) difficulty staying asleep or falling asleep, or nonrestorative sleep; (2) this impairment in sleep is associated with daytime impairment or distress; (3) this difficulty is present despite adequate opportunity and circumstance to sleep; and (4) occurs at least 3 times per week and the sleep difficulty lasts longer than 1month (Sateia et al., 2000).

Insomnia can be considered as disorder if related with negative consequences, and significantly, these consequences are not normal and the result of pathological response in some ways.

Types of Insomnia

Although insomnia has distinct and apparent characteristics, still some forms of insomnia are unknown to many people. Annie Walton Doyle classifies Insomnia into subtypes which then illustrate each symptom differently because there are several categories of insomnia. She categorized Insomnia into following subtypes:

1. Onset insomnia

2. Acute insomnia

3. Chronic insomnia

4. Transient insomnia

5. Idiopathic insomnia

6. Short term insomnia

7. Co-morbid insomnia

8. Adjustment insomnia

9. Maintenance insomnia

10. Paradoxical insomnia

11. Psycho-physiological insomnia

1. Onset insomnia disorder Individuals who undergo a problem at night time in falling asleep come underneath the category of onset insomnia. Initially if the sufferer of onset insomnia falls into a sleep then they will be tend to sleep throughout the night however the actual difficulty that sufferer faced is getting fall asleep.

2. Acute insomnia disorder Individuals who goes through an acute insomnia has a hassle in falling asleep for short period of time and that generally lasts for less than one month. It can be because of a real life event that moves an individual of stress, awful news or journeying, and usually resolves itself with none remedy.

3. Chronic insomnia disorder refers to an extra lengthy-term pattern of problematic snoozing and normally more than three months, an individual’s sleep is