Sleep is an essential and fundamental task for the body as eating and drinking. occur during sleep a series of physical processes that lead to a slowdown of all activities of the body and brain, allowing the entire body to rest. The chronic lack of sleep and reduce the immune system, produces a negative impact on concentration, decision-making capacity and efficiency.
But what is sleep?
body is a state characterized by a reduced responsiveness to external stimuli and an altered state of consciousness.
The sleep is defined as a state of rest as opposed to waking. In fact this definition, as other definitions can be found in various dictionaries (periodic suspension of consciousness during which the ' body recovers energy ; resting state physical and mental , characterized by the suspension, in whole or in part, of consciousness and will , the slowdown of neurovegetative functions and partial interruption of sensorimotor relationships the subject with the ' environment is essential for the rest of' body ) is not completely true. As the vigil, in fact, sleep is a physiological process activity involving the interaction of multiple components of central nervous system and self . (Taken from Wikipedia).
Sleep is established periodically adjusted by the circadian cycle influenced by light and darkness.
Each of us has a kind of sleep, in fact people can be divided into two categories:
§ Owls (evening type)
§ Larks (morning type)
When the sleep wake regulation is altered?
Excluding diseases Medical (endocrine disorders, cardiac, neurological , etc..) and the use of drugs, the STRESS and emotional pain can alter this cycle, leading to hyperactivation just before going to sleep.
But the lifestyle (diet, exercise, sleep hours) may change the cycle
sleep / wake.
The need to sleep a grown man on average is about 7-8 hours. The current conditions of life is often not possible to meet the individual needs of sleep.
has been shown (Bonnet, 2000), sleep deprivation affects the quality of life, cognitive function and leads to a growing sense of sleepiness and desire to sleep.
What 's insomnia?
Among the various sleep disorders have insomnia. We can speak of insomnia when the actual sleep deprivation results in damage to the physiological level (gastrointestinal problems, headache, breathing) and cognitive / psychological (forgetfulness, dysphoria, irritability).
is important to evaluate the presence of depression and anxiety, because they represent factors predisposing to insomnia. Among the many reasons we stress the use of substances.
How can you cure? Cognitive Behavioral Treatment
The main objective is to change attitudes and beliefs about sleep to reduce the emotional state of vigilance hinders sleep.
The main beliefs on which they work are:
ü expectations unrealistic on the need to sleep
ü misconceptions about sleep disorder
ü false attributions about the causes of insomnia
ü erroneous attributions than daytime deficits
The treatment continues with a program that will cover the sleep hygiene: this will work on what behaviors increase during the night to promote sleep and which ones to delete. It is crucial for good sleep hygiene rules comply with environmental, dietary and behavioral.
To help improve sleep are essential relaxation techniques that allow the disabling cognitive and physiological. The relaxation should take place at least 60 to 90 minutes before of falling gradually to detach themselves from the day's activities.
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