Difficulty sleeping and insomnia
Sleep problems are when you have problems falling asleep, maintaining sleep, or experiencing premature awakening. If the lack of sleep goes beyond the function during the day, one suffers from lack of sleep or insomnia.
Sleep is important for our function in everyday life as it is during sleep that the body's cells are regenerated. If you experience too little sleep over time, you will feel heavy in the body, disorganized and have reduced reactivity.
In the general population, as many as one in three adults will experience sleep problems for shorter periods. This can be related to stressful life events, changes in relationships or function, but also related to mental disorders such as depression and anxiety.
What can I do myself?
Transient sleep disorders are relatively common and a normal condition in many contexts. Stress and worries, transient illness and a break in the circadian rhythm can cause many of us to experience waking nights. While this is tiring, and at times exhausting, it is not dangerous. Most often, such disturbances will slide over by themselves.
Sleep hygiene measures such as a regular bedtime routine, minimal use of a screen before bedtime or room temperature can be beneficial to look at to improve sleep quality.
For long-term ailments, many people seek help. You can consult both a doctor and a psychologist for help in finding good sleep.
Good advice for better sleep
Regular exercise is helpful. Hard physical exercise or strenuous exercise in the last three hours before bedtime interferes with sleep, and should be avoided as it leads to increased production of adrenaline and endorphins that can keep one awake.
Get up from bed if you lie asleep for more than 20 minutes. If you lie down to think that you will not be able to sleep, you will not be able to calm down.
It is not recommended to use a mobile phone, PC, tablet or TV in the bedroom or when you are awake at night.
What can Eyr help with?
Eyr can help with cognitive behavioral therapy, which is the first choice in the treatment of insomnia
Eyr can carry out an assessment and initiate any investigation
Eyr can teach sleep hygiene advice, sleep restriction and own treatment
Eyr can perform psychoeducation, so you gain insight and knowledge about insomnia
Eyr can refer to further assessment and assessment by a specialist when necessary
Eyr can renew regular medications in addition to addictive medications
Eyr can not prescribe addictive medications for sleep
Eyr can write a doctor's statement
Eyr cannot write sick leave or prescribe addictive medication
Watson NF, Vaughn BV (2006).
Clinician's Guide to Sleep Disorders. CRC Press. p. 10.
Roth T (2007).
"Insomnia: definition, prevalence, etiology, and consequences". Journal of Clinical Sleep Medicine. 3 (5 Suppl): S7–10.
Mai E, Buysse DJ (2008).