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Insomnia Ayça GÜZEY 1803568 PSYC 374 Outline • • • • • • Definition and Symptoms of Insomnia Types of Insomnia The Causes of Insomnia The Risk Group The Prevention Methods The Treatment Methods for Insomnia Definition of Insomnia • Defining basically as inadequate sleep ( Kalat, 2009) • Leading to trouble falling asleep, staying asleep, or waking too early • resulting in daytime impairment (Punnoose, Golub& Burke, 2012) Types of Insomnia • Transient Insomnia ▫ Lasting less than 1 month • Short-term Insomnia ▫ Lasting between 1 and 6 months • Chronic Insomnia ▫ Lasting more than 6 months Types of Insomnia • Primary Insomnia: ▫ occuring without another co-existing disease. • Comorbid Insomnia: ▫ occuring with another medical or psychiatric condition relatedly ▫ Not be caused by co-existing disorder ▫ Having negative effect on the treatment of another disorder Depression and insomnia Causes of Insomnia • Biological factors: ▫ Chronic pain such as headache disorder ▫ Difficulty in breathing such as asthma and sleep apnea ▫ Psychiatric disorders ▫ Restless legs syndrome ▫ Dementia Causes of Insomnia • Biological factors: ▫ Some medications and substances: Caffeine, nicotine, and alcohol Some medications for asthma Causes of Insomnia • Environmental factors: ▫ Conditioned arousal: bed and bedroom become unconscious cue for arousal because of past experiences ▫ Trying too hard: spending time in bed when cannot sleep ▫ Worrying: because of having difficulty in sleeping, people may become worry Risk Group for Insomnia • “Night owls” who do not have a regular wake time • People with genetic predisposition are also more likely to develop insomnia. Twin studies show that genetics plays a role in insomnia. • Women are twice as likely to experience insomnia as men. • Older adults are more likely to experience insomnia. Prevention Methods • Going to sleep and getting up at the same time • If you are having a hard time falling asleep, leave the bedroom and engage in some activities such as reading a book until you feel sleepy • Avoiding drinking caffeinated beverages during the 8 hours before your bedtime. Prevention Methods • Not eating heavy meals immediately before sleep and drinking alcohol close to bedtime. • Desining calming environment when going to sleep • Do not exercise before bedtime Treatments for Insomnia • In comorbid insomnia: treating associated disorder • Cognitive behavioral therapy: modifying sleep behaviors and exploring your attitudes toward and thoughts about sleep • Prescription medication for short period of time Reference List • Kalat, J. W. (2009). Biological Psychology (pp. 275276). Belmont: Wadsworth. • Punnoose, A. R., Golub, R. M. & Burke, A. E. (2012). Insomnia. The Journal of the American Medical Association, 307 (24). Doi:10.1001/jama.2012.6219 • Insomnia (n.d.). Standford Hospital and Clinics. Retrieved from: http://stanfordhospital.org/clinicsmedServices/cli nics/sleep/sleep_disorders/insomnia.html#type