Sleep is the building block of an active and healthy lifestyle. Getting eight hours of sound sleep daily can be a natural medicine against many illnesses. When one wants to ace life by staying energetic throughout the day, a good night’s sleep becomes a vital requirement. Not only does sleep keep you fresh as a daisy, but it also boosts immunity, enhances motor skills, and maintains your mood throughout the day.
Unfortunately, not everyone is privileged enough to get a fulfilled sleep every day. Some people suffer from sleep disorders like sleep apnea and insomnia, which keep them away from a peaceful sleeping routine. The following blog will unearth the causes, symptoms, and ways of treating psychophysiological insomnia.
What is insomnia?
Insomnia refers to a condition when a person faces difficulty falling asleep or remaining asleep for longer durations. It can also mean that a person might suddenly wake up too early and not be able to get back to sleep once again. The reasons for this condition can be different for everyone.
People who suffer from insomnia still feel tired and drowsy after waking up. This can hinder their daily activities and overall quality of life, stopping them from achieving their goals smoothly.
Types of insomnia:
- Primary Insomnia: When it is not caused by any other condition. However, it can be worsened by other conditions like stress or chronic pain.
- Secondary Insomnia: When it is a result of an underlying physical or mental condition.
- Acute Insomnia: A common form of Insomnia that sprouts during stressful times but goes away soon. It is mostly just for a day or for a week maximum.
- Chronic Insomnia: This is a long-term form of Insomnia. It usually lasts for around three weeks and occurs at least three nights per week.
- Paradoxical Insomnia: This begins when a person loses track of their sleeping time. They think they have slept for a shorter time than their actual sleeping duration.
Introduction to Psychophysiological insomnia
It is a type of insomnia derived from performance anxiety. It happens when a person becomes too concerned about not being able to sleep and how this lack of sleep will badly influence their day. This produces a sudden surge of physical and cognitive arousal, causing the person to become wide awake. During psychophysiological insomnia, negative thoughts and emotions make it difficult for the patient to initiate and maintain their sleep.
Causes of psychophysiological insomnia:
The causes of this behaviorally conditioned sleep disorder are largely subjective. Some common causes can be:
- Somatized tension anxiety
- Personality traits – A recent study showed that psychophysiological insomniacs were more fearful, pessimistic, and shy in contrast to other controls.
- Negative sleep conditioning
- Lack of sleep hygiene
- Depression
Symptoms of psychophysiological insomnia:
When you do not have an underlying medical condition, have comfortable sleeping space, and no external anxiety stimulants, you probably suffer from psychophysiological insomnia. Some of its symptoms include:
- Difficulty in falling asleep despite having a comfortable environment and smooth life
- You can’t sleep when you deliberately plan to do so but you unknowingly fall sleep at random times such as while watching tv
- The quality of whatever amount of sleep you are getting is very poor and unfulfilling
- The thought of going to sleep makes you more alert
- You feel dull and lazy the whole day
- You find it difficult to maintain focus
- Bad mood and irritability
- Fragile sleep
- Waking up earlier than usual
How is psychophysiological insomnia diagnosed?
- Sleep study
- Physical exam for signs of sleeplessness
- Reviewing sleep habits
- Telehealth appointments
- At-home sleep testing
How to treat psychophysiological insomnia?
Since it is more of a psychological ailment rather than a physical one, the treatment requires a balanced combination of therapy and medication. A few treatment options for psychophysiological insomnia are listed below:
- Cognitive behavioral therapy:
The first and foremost treatment option for psychophysiological insomnia is CBT. It helps the therapist navigate the thought process and behavioral patterns of the patient. In some cases, it has proven to be even more effective than medication. The cognitive aspect of this treatment trains your mind to get rid of unwanted worries related to your sleep. Whereas the behavioral part of the treatment focuses on managing your sleep habits and helping you counter the patterns that drive you away from deep sleep.
- Telehealth appointments: If you are looking to get your sleep problems sorted without having to leave your home, you can get telehealth support for insomnia. During telehealth sessions, you can video chat with your therapist, take the tests at home and receive a personalized plan for your condition.
- Prescription medicines: Though it is not a good idea to rely on high dose medications for long-term treatments, some mild and effective ones can be beneficial. The doctors do not prefer medicines as the only solution. They should only be considered after carefully measuring the risks and benefits according to the case. Some examples of sleep-inducing medicines are Lunesta, Restoril, Zolpidem, and Ambien.
- Other sleeping aids: Sometimes antihistamines like melatonin and valerian can be milder alternatives to full term medicines. They should, however, only be taken after a doctor’s advice.
Lifestyle remedies for psychophysiological insomnia:
- Avoiding excessive screening before bed
- Meditation and breathing exercises
- Aromatherapy and massages
- Limiting noise and lighting in the room
- Regular exercise and healthy diet
- Stimulus control
- Positive thinking
- Well-organized routine
- Managing workload
- Limiting caffeine and alcohol intake
Conclusion:
A good sleep forms the pathway to a disciplined and happy life. It is therefore important for all the patients of insomnia to get relevant treatments and get access to the tranquil sleep that they deserve. Psychophysiological insomnia is a curable condition and can be treated through therapy. It is derived from an internal fear of not being able to get good sleep. This fear keeps the patient awake at undesirable times.
Making a few lifestyle adjustments, incorporating timetables and taking a balanced diet are some strategies that can uplift your sleeping routine. Telehealth is a feasible substitute to traditional clinical settings. Insomnia patients can take advantage of this facility to improve their condition and get long term benefits.