Insomnia Insomnia Definition Almost everyone by abby020410



Almost everyone of all ages have had less sleep problems, like: difficult to sleep, quickly awakened from
sleep and could not sleep again, repeatedly awakened from sleep, to sleep with uncomfortable or
nervous. There are many types of sleep disorders, but in scientific language, such as sleep disturbance
that is referred to by the term insomnia. Increasing age, the more likely someone had experienced
insomnia. Especially in the elderly (above 65 years) who mostly experienced sleep disturbances,
although it was not known whether this is a normal process of aging or because of other factors. Sleep
disturbance thus making a person does not have quality and quantity (amount of time) sleep good.


Insomnia can be differentiated according to the duration of the appearance of interference, as follows:

1. Transient Insomnia, ie insomnia lasting less than one week.

2. -Short term insomnia, which is insomnia that lasted one to three weeks.

3. Chronic Insomnia is insomnia that lasted more than three weeks.

The more severe level of disturbance the more urgent a need to do a medical consultation, whether it is
to psychologists, psychiatrists, and physicians. Especially for the case of Chronic Insomnia. But for
Transient Insomnia can still be done self-help or business methods can be used alone to cope.

Why insomnia is important to be handled? Because insomnia can decrease the totality / quality of one's
self in the activities and functioning (physical, emotional, and intellectual) in everyday life. So that can
create many problems in daily.

How could the quality and quantity of sleep can affect the totality of a person or the quality of one's
self? This is because sleep is one process that takes an important role in human lives. Humans spend a
third of his life time to sleep. According to info from healthcommunities, the baby almost always sleep
throughout the day about 16 hours a day; teenagers normally takes nine hours a day, while adults may
take approximately 7-8 hours of sleep a day. This is a powerful mechanism in the human body that are
natural. Just like an animal who is also sleeping at certain times. Never been studied by the scientists of
the rats, they tried to make the rats remained awake, one with the road constantly pouring cold water
over the body of rats, it continues to do eventually, after 14 days the mice died even this (Dr. Nick Carr,
ABC). So sleep becomes one of the important processes in life. When a person is asleep, resting his body
away and proceed to re-create a balance in it, this is the most important factor for human health both
physical and mental health.


We've talked about the importance of sleep in the process of human life. But not just any bed that is
meant here. Because only the quality of sleep was the one who can create processes in the body works
optimally when the body rested. In patients with insomnia, sleep quality has not been achieved. The
symptoms of people suffering from insomnia are among others:

 · sleep disorders associated with activities such as: trouble falling asleep, waking up too early or
waking up from the rest of the night and could not sleep again, feeling excited / Fresh / felt tired after
waking up.

 · Experiencing problems in running the day-to-day activities due to insomnia, such as: the decline of
productivity, often sleepy in the daytime; difficult / less able to concentrate and focus; difficult to
remember / often forget even the things that has just experienced; not be able to think clearly /
objective - the difficulty to give consideration and affect assessment of the surrounding; impaired
muscle coordination; less alert; experiencing disturbances in socializing (have few social relationships,
less active, irritable); experience in driving accidents due to fatigue or lack of sleep.

 · In certain people, the problem is getting worse everyday due to their own behavior that is not
appropriate in an effort to calm himself from insomnia disorders, such as: smoking, drinking alcohol and
kafeine, and consume drugs (drugs tidut, sedatives) without a prescription / drug addiction.

If you are experiencing the symptoms mentioned above then you are experiencing insomnia. To
determine the level of insomnia that you experience, you must consider the duration of the emergence
of insomnia disorders and recognize the cause of insomnia on yourself. Know the cause of insomnia can
also assist you in determining which category your insomnia naturally.


According Saimak T. Nabili, causes of insomnia can be divided into two groups, namely the cause of the
transient and short-term insomnia, and cause chronic or long-term insomnia.

The causes or conditions that can trigger transient insomnia and short-term, inter alia:

Jet lag;
Changes in working shifts;

Disturbing noises or unpleasant, such as: the sound of snoring;

Room temperature that is uncomfortable (too hot or too cold);

Situations that create stress (exam preparation, loss of loved ones, fired, divorce, separation);

Suffering from intractable diseases or have undergone treatment in the hospital;

Being in the medical recovery process, such as: treatment of the use of drugs, alcohol, or addictive
substances / drugs / certain materials;

Insomnia related to altitude, like in the mountains.

While the causes or conditions that can lead to chronic or long-term insomnia, among others:

Psychological conditions: anxiety disorders, stress, schizophrenia, mania (bipolar disorder), and
depression. Insomnia in some cases an indicator of someone who experienced depression or mental

Physiological conditions: chronic pain syndrome, chronic fatigue syndrome, heart blockage or cardiac
paralysis, night-time angina (chest pain) caused by heart disease, acid reflux disease (GERD), chronic
obstructive pulmonary disease (COPD) / chronic obstructive pulmonary disease ( COPD), asthma
noctural / disturbance at night, asthma, obstructive sleep apnea / penyumpatan airways that occurs
during sleep, degenerative disease (disease œkemunduranâ â € €??) such as Parkinson's and Alzheimer's
(in this case, insomnia is often used as factors for the decision makers placing nursing homes), brain
tumors, stroke, or brain trauma.

High-risk groups affected by insomnia: travelers / travelers, shift workers with shift work are often
capricious, the elderly, adolescents or young adult learners, a pregnant woman, and female menopause.

Medical treatment associated with insomnia: a certain asthma medications and influenza-free sale or
must be obtained with a doctor's prescription, certain medications for high blood pressure is associated
with less sleep and some medications used to treat depression, anxiety disorders, and schizophrenia.

Other causes: the caffeine and nicotine is associated with poor sleep, alcohol is associated with sleep
disturbance and makes sleep feels refreshing when you wake up in the morning; interference from a
friend who snore or sleep can not be silent (such as moving his legs periodically during sleep ) can make
you not get a good nights sleep / quality.

Thus we already know the symptoms and causes / triggers insomnia. Furthermore, as already
mentioned above about the importance of addressing the insomnia then we need to know what can be
done to deal with the insomnia. To deal with insomnia is the first thing to do is figure out / find the
causes of insomnia. After knowing the cause it is very important to manage and control the problem.
Because the problem is resolved in line with the insomnia problem will be resolved.


According Saimak T. Nabili, treating insomnia can be done with two approaches, non-pharmacologic /
non-medical and pharmacologic approaches / medical. Non-pharmacologic approaches include sleep
hygiene, relaxation therapy, stimulus control and sleep restriction. These approaches based on cognitive
behavior therapy. And there is also a nutritional therapy as suggested by Prof. DR. Ali Khomsan.

Sleep Hygiene: includes some simple steps to improve the quality and quantity of sleep, among others:

- Sleeping in moderation, according to the time needed to rest, do not sleep too much!

- Exercise regularly at least 20 minutes every day, is best done 4-5 hours before bedtime. Avoid
strenuous exercise before bedtime!

- Avoid forcing yourself to sleep

- Set a sleep schedule and wake up every day on a regular basis (for example: sleep 10 hours a night and
wake up at 5 am)

- Do not drink caffeinated beverages after afternoon (tea, coffee, soft drinks, etc.) or refrain from
drinking caffeinated beverages 8 hours before bedtime. besides reducing the use of caffeine.

- Avoid œnight capsâ € â €? or drink alcohol before bed

- Do not smoke, especially at night. Smoking before bed can trigger insomnia. In addition, very good to
reduce smoking.

- Never go to bed in a state of hunger but also avoid heavy meals before bedtime Excessive drinking -
stop eating and mencamil one hour before bedtime

- Adjust the mood in the room to sleep (lighting, temperature, sounds, etc.)
- Do not go to sleep together with your concerns, try to finish it before you go to bed

Relaxation Therapy: This technique trains the muscles and mind to relax with a fairly simple ways like:
meditation and muscle relaxation or reduce light lighting, and soothing music that plays right before you
go to sleep.

Stimulus Control: includes some simple steps that can help patients with chronic insomnia, among

- Going to bed when you feel sleepy

- Do not watch TV, read, eat, work assignments, or thinking about your worries in bed. The bed should
only be used for sleeping and sexual activity.

- If you are not asleep after 30 minutes went to bed, then got up and went into another room and then
go on your relaxation techniques.

- Set your alarm clock to wake up at the time that you specify every morning, do this even when
weekends / weekend. Do not sleep too much!

- Avoid sleeping too much during the day. Limit your nap of less than 15 minutes unless the referral
doctor. If possible, choose to avoid naps because this can improve the quality and quantity of your sleep
at night. Except for certain cases of sleep disorder that can actually benefit from a nap - discuss this
issue along with your doctor.

Sleep Restriction: to limit your time in bed only for sleep can improve your sleep quality. Set the time to
sleep and woke up in a rigid, force yourself to wake up when it's time even if you are still sleepy. This
will make you sleep better at night instead of sleep disorders after you experienced the previous night.

Another simple handling can be done, among others: Nutrition Therapy. According to Prof. DR. Ali
Khomsan, food and drink that is recommended in order to deal with insomnia include:

Nutritional intake of magnesium and calcium can ward off enough imsonia and reduce anxiety or stress;

Consumption of complex carbohydrates such as crackers, or bagels can stimulate the sleep and helps
you sleep;

A glass of warm milk and honey can make a soundly sleeping;

Eating lettuce or lettuce at night may speed sleepiness.

Pharmacologic approach / means handling of insomnia with medical uses of drugs and medical
therapies. Several types of drugs used in dealing with insomnia include:

Benzodiazepine sedatives - can improve the quality and quantity of sleep while using this medication;

Nonbenzodiazepine sedatives; Ramelteon (Rozerem) - a drug used to stimulate Melatonin receptors.
melatonin - issued by the pineal gland in the body and begins to flow when the rays of the sun / light
dimmer / darker, its function is to tell your body to rest;

Some antidepressants - are generally not very helpful for insomnia without depression;

Antihistamines - cause drowsiness but does not improve sleep and can not be used to treat chronic

Valeriana officinalis (Valerian) - herbal remedies used in the United States but no studies that can show
real benefits in patients who have chronic insomnia.

Regarding Which is better or effective in treating insomnia, whether it is using non pharmacologic or
pharmacologic approaches? There is no rigid answer to this. In some cases of insomnia who do can be
handled without the need to involve the use of drugs so it is better if you simply use non-pharmacologic
approach. Because the patient can thus avoid the side effects of using drugs. However, for certain cases
of insomnia (eg, insomnia associated with severe psychological disorders (schizophrenic), severe medical
disorders (cancer), and abuse of drugs / narcotics) where the maximum or effective results can be
obtained with a new pharmacologic approach involves the combined use of both approaches non-
pharmacologic and pharmacologic be a good solution. Extremely vulnerable if not included with the
pharmacologic approach to non-pharmacologic approach because it might appear dependence of
patients on the drug while the patient is expected not always have to rely on the use of drugs.
Therefore, patients should also be prepared mentally (cognitive and behavior) to be able to deal with
insomnia despite the use of drugs.

Healing insomnia vary greatly depending on the severity of insomnia is experienced, precise handling is
done, medical condition, and the active participation of such individuals to participate fight deal had
experienced insomnia.


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