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BLOG ONSEN® / About sleeping

Overcome insomnia on your own terms!

22 maja 2022
Insomnia, insomnia, sleep issues
Contents
What are the effects of insomnia?
What are the risks of sleep deprivation?
What are the causes of insomnia?
What else disrupts sleep?
How is insomnia treated?
How to prevent insomnia?
Does the mattress affect insomnia?
Insomnia affects approximately 30% of adults, and 15% experience it chronically. In Poland, half of the population already complains about insomnia and other sleep-related difficulties. This means that at least half of us, reading this article, suffer from insomnia.

Around us, new methods for insomnia and ways to prevent it constantly appear. However, unverified methods for insomnia can only deepen sleep disorders instead of helping in any way. Contrary to common belief, insomnia is not just difficulty falling asleep. Sometimes, it is also confused with hypnic jerks or other parasomnias.

 

 

We suffer from insomnia when we frequently wake up at night and cannot fall back asleep. Moreover, waking up at night and having trouble falling back asleep is also a symptom that contributes to the clinical picture of insomnia. We also deal with insomnia when sleep does not provide rest, and fatigue persists after a night's sleep.

Insomnia is one of the first steps that can lead to mood disorders, such as depression, as well as various anxiety disorders. Long-term effects of insomnia pose a serious threat to health. However, it often turns out that insomnia is caused by a poor mattress. In such cases, symptoms of insomnia can be fought by purchasing the right mattress. This, in turn, must not be too soft or too firm.
Insomnia is classified as a sleep disorder in both ICD-11 and DSM-V.
According to the ICD-11 classification, insomnia is characterized by difficulties in falling asleep or maintaining sleep, which persist for less than 3 months, and occur despite appropriate sleep conditions, including the right bedroom microclimate, such as temperature and humidity, as well as maintaining sleep hygiene. The description of insomnia in the DSM-V is similar.

People with insomnia experience fatigue, irritability, difficulty concentrating, and mood disturbances during the day. These symptoms can negatively impact daily responsibilities, including social relationships, affecting overall quality of life. Additionally, prolonged insomnia may predispose individuals to other conditions, such as heart disease or mental disorders.

At the same time, when insomnia persists for more than 3 months, it is diagnosed as chronic insomnia. Chronic insomnia means that difficulties in falling asleep or maintaining sleep are chronic, lasting for an extended period, which can result in a significant and lasting impact on daily functioning. The diagnosis of chronic insomnia also requires the exclusion of other causes of sleep disorders.
Foam mattress, mattresses 160x200, mattress store

What are the effects of insomnia?

The most visible and significant effects caused by insomnia are primarily: fatigue, irritability, reduced ability to concentrate, difficulty assimilating new information. Insomnia often also induces weakening of cognitive functions, especially memory. Insomnia significantly disrupts our biopsychosocial functioning, also triggering anxiety or depression.

When suffering from insomnia, especially dangerous are microsleep episodes that may occur during its course. Microsleep, known as wakeful sleep, involves a temporary shutdown of parts of the brain due to fatigue. When this happens while handling dangerous tools or driving a car, insomnia can prove fatal.

Insomnia also causes a reduction in the ability of individuals suffering from it to rationally make decisions. Additionally, insomnia can result in a series of other difficulties in each of our lives, which are challenging to classify due to psychological individual differences and the diversity of environments we find ourselves in.
Insomnia, insomnia, sleep problems
On the other hand, long-term insomnia brings about serious, lasting health changes. Among them, the most prominent is the reduction of immunity, but also a significant increase in the risk of developing obesity, a metabolic disease. Insomnia disrupts the hormonal balance, especially in hormones that regulate appetite, such as leptin and ghrelin. This leads to increased appetite and, consequently, higher calorie intake, resulting in weight gain.

Furthermore, chronic insomnia is associated with an increased risk of cardiovascular diseases, including arterial hypertension. Sleep disorders can affect blood pressure, heart rhythm, and overall cardiovascular functions. It also directly influences the regulation of blood glucose levels and changes sensitivity to insulin, thereby increasing the risk of developing type 2 diabetes.
Obesity, hormonal disorders, metabolic diseases

What are the risks of sleep deprivation?

Lack of sleep caused by insomnia can sometimes have irreversible effects on our health. When we sleep too little, we may experience the same symptoms as with insomnia. Primarily, this includes irritability, memory issues, and difficulty concentrating. The difference is that insomnia is a prolonged state, while sleep deprivation is transient. Typically, individuals experiencing sleep deprivation are those who need to study or work at night.

At the moment when the necessity to reduce the amount of sleep passes, a person experiencing sleep deprivation can with relief lie down in bed and fall asleep. This cannot be said for someone with insomnia, who may not fall asleep even when extremely tired. This person may feel frustration when, despite physical and mental exhaustion, they cannot fall asleep. Insomnia is characterized by difficulties in falling asleep or maintaining sleep that persist over time, making sleep unattainable despite fatigue.

Chronic insomnia overstimulates the sympathetic nervous system, making normal sleep impossible. Under normal conditions, falling asleep and maintaining sleep are regulated by a balance between the two branches of the autonomic nervous system: the sympathetic and parasympathetic. Excessive stimulation disrupts this balance, making it difficult to enter a state of sleep.
The quality of sleep is more important than its duration.
It is important to pay attention not only to the quantity of sleep but also to emphasize the importance of sleep quality. Properly going through sleep phases plays a crucial role in the regeneration of the body and mind during the night. Individual characteristics, such as sleep time preferences and circadian rhythm, also influence sleep quality.

Individuals who do not experience difficulties in functioning and feel fully rested after a shorter sleep duration most likely do not suffer from insomnia. On the other hand, if someone sleeps for the recommended 7-9 hours and still experiences chronic fatigue, they may suffer from other conditions, which should be examined.
Insomnia, insomnia, lack of sleep

What are the causes of insomnia?

Insomnia often has its roots in stress and increased emotional tension, making it a psychosomatic condition. Furthermore, insomnia is frequently linked to depression, as well as other mood disorders and anxiety disorders. Individuals dealing with PTSD and various traumas also experience insomnia quite commonly. It is also a consequence of the ongoing sleep revolution throughout the centuries, which disrupts sleep hygiene.

In addition to its psychological nature, insomnia can also be caused by somatic disorders, particularly conditions related to abnormal levels of hormones and neurotransmitters in the blood. Somatic causes of insomnia include sleep apnea and sometimes chronic pain. Elderly and bedridden individuals with chronic illnesses are more prone to insomnia.

Furthermore, insomnia can be induced by certain chemicals, primarily ADHD medications, as well as common products used for cold relief, such as pseudoephedrine, which reduces nasal congestion. Psychoactive substances like caffeine, theine, mateine, or alcohol can also trigger insomnia. Research indicates that drug use, especially stimulants, can exacerbate insomnia.

We may also encounter insomnia due to shift work or jet lag. Changing residence due to travel or relocation can also cause temporary insomnia. However, most commonly, insomnia results from not adhering to the principles of a healthy lifestyle, especially those affecting sleep hygiene, as well as exposing oneself to sleep-disturbing factors.

The widespread belief in using alcohol, especially wine, as an effective remedy for insomnia is entirely baseless and may have serious health consequences in the future. While alcohol may initially seem like a means to induce sleep by creating a sense of relaxation and drowsiness, its impact on sleep is short-lived and superficial, ultimately disrupting the sleep structure.

In reality, insomnia often requires medical assistance, often coupled with psychological therapy or at least psychoeducation. The choice of having a mattress with ideal properties plays a significant role in preventing and treating insomnia, ensuring adequate sleep duration necessary for maintaining the body's regenerative capabilities.
Depression, anxiety disorders, sleep apnea

What else disrupts sleep?

Above all, light is one of the most significant enemies of sleep. It induces insomnia by directly stimulating the brain. Therefore, it is worthwhile to invest in good blinds, shutters, or curtains that darken the bedroom in the fight against insomnia and, importantly, in its prevention. These measures are not very effective if you have a poor mattress, which should also be taken care of.

Shielding yourself from light sources during insomnia is crucial not only for external light but also for that emitted by screens. Currently, it is mainly blue light emitted by TVs, computers, or smartphones that stimulates our brains to activity, consequently causing insomnia. For this reason, doctors and psychologists recommend avoiding the use of electronic devices at least 30 minutes before bedtime.

A significant mistake when suffering from insomnia is drinking alcohol or beverages containing caffeine in the evening, including tea or the increasingly popular mateine found in yerba mate. Therefore, it is advisable to avoid such drinks before bedtime. Dealing with insomnia or aiming to act preventively, it is worth focusing on complete relaxation before sleep, where the best mattress from ONSEN® can be incredibly helpful.
Insomnia, insomnia, wine for sleep

How is insomnia treated?

When dealing with chronic insomnia or its exacerbated form, external factors hindering sleep are removed. However, this is not always sufficient. Therefore, while eliminating the causes of insomnia, attention should also be paid to internal factors such as stress or psychological disorders. If there is suspicion that insomnia is caused by a medical condition, a medical diagnosis will be necessary for causative treatment.

When insomnia is a secondary symptom rooted in depression or anxiety disorders, the assistance of a psychologist and a psychiatrist becomes crucial for insomnia treatment. Ideally, their collaborative efforts can address both the use of sleep medications by a psychiatrist to combat symptoms causing insomnia and psychological assistance by a psychologist to address the psychological roots. Psychoeducation during insomnia provides knowledge about how to sleep well every night, which can be crucial.

Cognitive-behavioral therapy (CBT) is helpful, with its main goal in the case of insomnia being the modification of habits and beliefs that may trigger it. Additionally, CBT allows combating insomnia by eliminating negative associations related to falling asleep and then building proper associations. When building appropriate associations with sleep, having a fully comfortable highly elastic mattress plays a particularly significant role in treating insomnia through pleasant associations.

Crucial in dealing with insomnia is to use your bed only for the purpose of falling asleep, specifically in the evening. Additionally, attempting to force oneself to sleep should be avoided. If sleep does not come after about 20 minutes, it is better to get out of bed and do something requiring little physical exertion. Listening to relaxing music can be helpful. Only when you feel drowsy, return to bed. However, note that the 20-minute time frame for falling asleep applies to optimal sleep conditions, meaning not on a too soft mattress or a too firm mattress, which could disrupt this process.
H3 mattress, H4 mattresses, the firmest of mattresses

How to prevent insomnia?

When you notice that insomnia is looming, often implementing several proper habits can be enough to prevent it. Preventing insomnia focuses primarily on maintaining a regular rhythm of wakefulness and sleep periods. In principle, we should fall asleep with the sunset and wake up with the sunrise. Usually, this is not entirely possible, but sometimes a substitute, such as morning exposure to sunlight, may be sufficient.

To overcome insomnia and prevent it from permanently affecting your life, you should step outside onto the balcony every morning, even for a moment. Additionally, eliminate sleep-disrupting factors, including getting rid of an inefficient mattress, especially if it is a memory foam mattress, which may exacerbate insomnia.

If possible, remove the computer from the bedroom. Not only because the computer emits blue light, but also because its sight brings to mind duties and unresolved matters. Additionally, consider removing televisions or smartphones that also emit blue light. Limit the use of these devices before going to bed as blue light inhibits the production of melatonin, a hormone that regulates sleep.

Ensure that the bed in the bedroom is a special place designated solely for sleep and sex, not other activities. If you use the bed for work or study, the brain will start associating this place with activities other than sleep. Consequently, falling asleep may become more difficult in the evening. By separating work from the bed, you help minimize stress and tension related to professional or academic responsibilities, which are one of the main factors affecting sleep quality. Moreover, using the bed only for sleep and sex helps increase the efficiency of sleep. The brain becomes more inclined to go through the sleep phases, contributing to better rest.

Ensure that the bedroom is a dark, quiet, and cool place. Provide proper blackout to limit the influence of external light. Also, try to soundproof against noise from outside, such as street noise or neighbors. If you cannot completely eliminate noise, consider using earplugs to minimize disturbances. Additionally, remember that the optimal bedroom temperature should range from 18°C to 21°C.

Invest in the best mattress that is functional, comfortable, and healthy. This will provide adequate support for the spine while being flexible to conform to the body's natural curves. The pillow also plays an important role in maintaining the correct body posture. Therefore, choose an orthopedic pillow with an anatomical shape that provides proper support for the neck and head, maintaining the spine in a neutral position.
Foam mattress, medium-firm mattresses, mattress manufacturer

Does the mattress affect insomnia?

When insomnia strikes, what you sleep on becomes even more crucial. To effectively treat insomnia, you need to prioritize sleep hygiene, which includes the use of the best mattresses and specially designed, molded anatomic pillows. Experts agree that the most functional mattress is the Osaka Air foam mattress created through an extensive and detailed design thinking process. They strongly discourage the use of health-detrimental spring mattresses that can exacerbate insomnia.

In a functional mattress like the Osaka Air mattress, each layer serves a different function, together creating a unique balance between comfort and support, crucial for our spines. Therefore, if insomnia becomes a daily struggle, the best method is to overcome it by ensuring sleep comfort on an appropriate mattress.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.
Mattresses, choosing a mattress based on weight, types of mattresses

FAQ: Sleeplessness

What is insomnia?

Insomnia is the inability to fall asleep, unexpected awakenings during sleep, or a lack of restful sleep upon waking up. Transient, acute, and chronic insomnia are recognized. Depending on the causes and type of insomnia, the treatment for it can vary. Therefore, it is advisable to consult with a doctor.

What can be the cause of insomnia?

The common causes of insomnia often include stress and increased emotional tension. Additionally, insomnia may occur during depression, as well as other mood disorders and anxiety disorders. Furthermore, insomnia is observed in individuals suffering from PTSD. There is also a strong correlation between insomnia and the concentration of hormones and neurotransmitters in the blood, as well as chronic pain and sleep apnea. In older individuals, insomnia may result from a reduced level of melatonin.

How is insomnia treated?

Insomnia is treated based on its causes. Therefore, it is essential to diagnose the cause of insomnia first. In many cases, insomnia can be alleviated by changing poor habits, particularly by ensuring proper sleep hygiene and using a comfortable mattress.

Does melatonin help with insomnia?

Melatonin helps with insomnia in blind individuals and older people. The use of melatonin should always be under the supervision of a doctor. While melatonin is a popular dietary supplement for insomnia, it is a hormone that affects the entire hormonal system. Therefore, it is worth exploring other methods of treating insomnia.

What is the best pillow for insomnia?

The best pillow for insomnia is an orthopedic pillow that provides adequate support to the cervical spine. Pillows produced by ONSEN®, especially Asana, Enso, Yoko, and Hiro, are known to help with insomnia. It is important to ensure that the pillow for insomnia is made of high-resilience polyurethane foam (HR) and is molded in forms rather than cut from them.

Contents
What are the effects of insomnia?
What are the risks of sleep deprivation?
What are the causes of insomnia?
What else disrupts sleep?
How is insomnia treated?
How to prevent insomnia?
Does the mattress affect insomnia?
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