Kumpulan Tugasku: English Article

THE WAYS TO TREAT INSOMNIA

Ditulis untuk memenuhi tugas mata kuliah Bahasa Inggris

Disusun oleh :

Nadia Nur Aidina Putri (3115152314)

Rini Setyaningrum (3115154730)

Pendidikan Matematika C

Universitas Negeri Jakarta

2015

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THE WAYS TO TREAT INSOMNIA

According to a survey by the National Sleep Association, 22% of US people say their experience insomnia every or almost every night. And in Indonesia today, according to our result survey with other people around us, we got a result that 7 from 10 people had insomnia symptoms. Because there are many people who had insomnia, therefore, we will discuss about insomnia problems and its treatment.

Insomnia can describe as difficulty falling asleep or difficulty staying asleep (often waking up in the night). Insomnia includes a wide range of sleeping disorders, from lack of quality of sleep to lack of quantity of sleep. Insomnia in generally separated into three types: transient insomnia, acute insomnia, and chronic insomnia. Transient insomnia occurs when symptoms lasts from a few days to some weeks. Acute insomnia (also called short-term insomnia. Symptoms persist for several weeks. Chronic insomnia, this type lasts for at least months, and sometimes years.

According to guidelines from a physician group, people with insomnia have one or more of the following symptoms: such as difficulty falling asleep, difficulty staying asleep (waking up during the night and having trouble returning to sleep), waking up too early in the morning, fatigue or low energy, cognitive impairment (such as difficulty concentrating), mood disturbance (such as irritability), behavior problems (such as feeling impulsive, and aggression), difficulty at work or school, and difficulty in personal relationship.

Insomnia can commonly caused by: drink too much cafein or alcohol, disruptions in circadian rhythm (such as jet lag, job shift changes, noisiness, hotness or coldness), psychological issues (people with mood disorders, such as bipolar disorder or depression), medical conditions (such as brain lesions and tumors, stroke, chronic pain, chronic fatigue syndrome, congestive heart failure, arthritis, etc.), hormones (such as estrogen, hormone shifts during menstruation), and the last it caused by media technology in the bedroom. Researchers from the University of Helsinki, Finland, reported in the journal BMC Public Health that media technology in the bedroom disrupts sleep patterns in children. They found that children with TVs, computers, video games, DVD players and mobile phones in their bedrooms slept considerably less than kids without these devices in their bedrooms.

According to Dr. Suci Dwi Putri, the negative impact that caused by insomnia are: the immunity becomes weak, the desire to eat fatty foods increases, vulnerable to diabetes, increased stress, trigger anxiety, looks older, various pain can arise, and higher cancer risk.

There are various ways to medicate insomnia, such as medical treatments, light therapy, cognitive behavioral therapy, and consume certain food.

1. Medical (with medicines) treatments for insomnia, include :

Benzodiazepines, according to The Food and Drug Administration, these medications are prescription sleeping pills, which are older and have a higher potential for dependency. Benzodiazepines are generally recommended for short-term use because tolerance and dependence can develop. In addition, some medications in this class can produce a “hangover” or grogginess the next day. Ramelteon is another sleep medication. It has a very different mechanism of action. It affects the melatonin receptor in the brain. And another sleep medications are Antidepressants, Antihistamines, Melatonin, Valerian Officinalis.

2. Light therapy

Light therapy can be helpful for people with insomnia. In light therapy, you sit near a special light box for a certain amount of time each day. The light from this box mimics outdoor light (which is important for regulating your body’s sleeping and waking cycles). Exposure to this bright light helps to adjust your circadian rhythm. Light therapy is designed to use visible light, while filtering out ultraviolet rays. The most effective light therapy is consistent and properly timed, that usually means integrating light therapy sessions into your daily life. You can read, use a computer, write, talk, or do other activities while sitting in front of your light box. But, it’s best to use light therapy under the supervision of a doctor, or therapist.

3. Cognitive Behavioral Therapy

Cognitive Behavioral Therapy for Insomnia, often called CBT-I, is an approved method for treating insomnia without the use of sleeping pills. CBT-I have some aspects, such as Sleep Restriction Therapy, Stimulus Control Instructions, Sleep Hygiene Educations, and Sleep Prevention.

CBT-I is aimed at changing sleep habits and scheduling factors, as well as misconceptions about sleep and insomnia, that perpetuate sleep difficulties. In fact, the recent National Institute of Health concluded that CBT-I is a safe and effective means of managing chronic insomnia and its effects. CBT-I is often weekly, visits to a clinician, who will give you a series of sleep assessments, ask you to complete a sleep diary and work with you in sessions to help you change the way you sleep. This is called Sleep Restriction Therapy, and it is one of the primary components of CBT-I.

Another aspect of CBT-I is called Stimulus Control Instructions. Stimulus Control Instructions are created by looking at the patient’s sleep habits and pinpointing different actions that may be prohibiting sleep.

Next, Sleep Hygiene Education, a customized list of things you should and shouldn’t do, in order to sleep. It often includes sleeping in a cool, dark room and avoiding caffeine, alcohol and tobacco before bedtime.

And the last, Relapse Prevention, is an important element of cognitive behavioral therapy. The patient needs to learn how to maintain what they’ve learned and prepare for the possibility of a future flare up.

4. Consume certain food

Furthermore, besides CBT-I, light therapy, and medical treatments, you can medicate insomnia with certain food. First, any food which contain calcium and tryptophan, such as milk, cheese, meat, and fish. Second, any food which contain magnesium, such as red rice, almond. Third, any food which contain complex carbohydrates, such as whole wheat and cereals. And the last, consume some bananas also can help you to sleep.