Insomnia Therapy

Insomnia Therapy

        Sleep is part of human life that has a portion of a lot, averaging nearly a quarter to a third of the time used for sleep. Sleep is a necessity rather than a state of rest is not beneficial. Sleep is a necessary process for the formation of human cells of a new body, the body's cells repair damaged (natural healing mechanism), giving time for the rest of the body organs, as well as to balance the body's metabolism and biochemistry. In addition to sleep for humans can control the rhythm of daily life. One of the most important function of sleep is to allow the nervous system to recover after being used for one day. In The World Book Encyclopedia, sleep is said to restore energy to the body, especially to the brain and nervous system (Mass, 2002) Several studies www.indomedia.com written on the site. Indonesia stated that the average sleep and wake up at 22.00 at 05.00 the next day. Research on groups of young children in London showed 30-40% of their activity to sleep. Research is being conducted by Liu et.al (2000) in Japan is mentioned 29% of respondents sleep less than 6 hours, 23% felt lack of sleep 6% use sleeping pills, 21% had a prevalence of insomnia and 15% had severe sleepiness condition in the afternoon. Everyone basically had experienced insomnia. A survey conducted by the National Institutes of Health in the United states that in 1970, the total population who experience insomnia 17% of the population, a higher percentage of patients with insomnia experienced by older people, where 1 of 4 at the age of 60 years of experience difficulty sleeping serious (Chopra, 1994). Survey conducted by Melinger epidemiology (Morin, 1992. Lacks, 1992) showed that 35% of the population indicated experiencing insomnia during the past year and 10% had insomnia problems last 6 months. The survey also concluded that women, older people, and those with low socioeconomic tidur.Kurang more sleep disorders can be dangerous for ourselves and others. Someone who sleep less then driving your own car accident is often fatal. Lack of sleep can also cause problems in family and marriage, because of lack of sleep can make people irritable and more difficult to get along with (Parmet, 2003). When sleep less soundly, then we will feel tired, weak, and lethargic when awake. Lost hours of sleep even a little, have a result that greatly affect the morale, concentration ability, performance, productivity, communication skills, and general health, including the gastrointestinal system, kardiofaskuler function, and immune systems are not sleeping tubuh.Orang loss of energy and irritability , who two days without sleep will be difficult to concentrate for a long time. Many mistakes will be made, especially in routine tasks, and sometimes he was not able to focus. People who do not sleep more than three days will be hard to think, see, and hear clearly. Some people will experience periods of hallucinations, which they see things that are not there. The test results show after someone did not sleep for four days, he can only do a little routine. Tasks that require attention or even a minimum of mental agility, would be difficult to handle. After four and a half days there are symptoms of delirium and the world around him to be very strange in his eyes.

Sleep

               Sleep is a biological phenomenon associated with the rhythm of the universe, circadian rhythms are 24-hour cycle, sunrise and sunset, at night and by day, sleep is a human need for regular and recurring to relieve physical fatigue and mental fatigue  . Man wearing a third time to sleep. Sleep is a normal behavior when the individual loses contact with its surroundings for a while. At bedtime the individual closes his eyes, the pupil smaller, relaxes muscles, weakened heartbeat, blood pressure decreases and metabolism slows According Pa neourofisiologi sleep, can be described as the stages of sleep with the sleep poligrafi electroenchelograph , electrocardiograph, and electromiograph. When you lie awake in a state indicated by the beta brain wave frequencies, characterized by a fast of fifteen to twenty rounds per second and a low voltage of less than fifty microvolt. Furthermore, in the state who are tired and ready for sleep began to close my eyes, at this wave appeared brain starts to slow down the frequency, the voltage rises and becomes more regular. These waves are called alpha waves having 8 to 12 rounds per second, which describes a state of relaxed, not tense, but awakened. After a few minutes in the alpha state of respiratory rate began to slow. This is the beginning of the transition to sleep (not sleep) is characterized by theta waves 50 to 100 microvolt, 4 to 8 rounds per second. In the beginning of this sleep state, heart rate slows down and becomes stable, breathing becomes shallow and irregular. This stage can last from ten seconds to 10 minutes and sometimes accompanied by visual imagery called hallucinations hipnagogik, because skeletal muscle suddenly relaxed and sometimes have the sensation of falling, which causes us to wake up briefly with a jerking motion, the condition is called sleep stages pertama.Tidur second stage is characterized by theta brain waves, accompanied by the emergence of a single wave with high amplitude and the appearance of sleep spidle (needle bed, as seen on the monitor or recorder paper that shows brain activity). At this stage of motion and decreased muscle tension lasted about 10 to 20 minutes marked the beginning of actual sleep. At this stage one can not usually respond to stimuli from the outside, and the average person when awakened at this stage would have been feeling really next tertidur.Tahap after 20-30 minutes into the third stage is the combination of theta and delta (high voltage very low frequency). Immediately after the third stage is followed by a fourth stage, namely the loss at all theta waves and delta waves of the existing residence with a 0.5 to 2 cycles per second, the amplitude of the 100-200 microvolt. In this delta sleep muscle relaxation occurs completely, decreased blood pressure, pulse and respiration slow down. The blood supply to the brain is at the limit minimal.Kondisi normal sleep is not always perceived by a person who will enter sleep. Disorders and sleep difficulties are often disturbing, both when entering the first stage of sleep or when sleep takes place. This disorder can occur because of physical or psychological problems, which can cause difficulties for someone to enter a state of calm. State of excessive worry will cause the muscles can not relax and sleep terkendali.Gangguan not mind that often arise can be classified into four, namely: (1) insomnia; go to sleep disorders and maintaining sleep, (2) hypersomnia; sleep disorders or excessive sleepiness , (3) dysfunction somnabolisme conditions such as sleep, night terrors, and (4) rhythm sleep disorders.
Sleep Disorders Insomnia
               Insomnia comes from the word in that is not and somnus meaning sleep, so it means no sleep insomnia or sleep disorders. He also explained that there are three kinds of insomnia, the first, Initial Insomnia sleep disorder that is entering sleep. Second, Middle Insomnia is awakened in the middle of the night and it is difficult to sleep again. Third, Late Insomnia is a sleep disorder often experience when you wake up in the morning (Hawari, 1990). The Diagnostic and Statistical of Mental Disorders IV (DSM-IV) defines primary insomnia disorder is sleep complaints about the difficulty of starting and / or maintaining sleep or a sleep state is not restorative at least one month (Espie, 2002). According Hoeve (1992), insomnia is a state could not sleep or disturbed sleep patterns. The person may not be able to sleep, difficult to fall asleep, or wake up easily and then can not sleep anymore. This happens not because people are too busy to have a chance to sleep, but the result of mental disorders, especially depression, fatigue, and anxiety symptoms memuncak.Insomnia is the inability or difficulty to sleep. This could be related to trouble sleeping period (quantity) or kelelapan (quality) sleep. Patients often complain of insomnia can not sleep, lack of sleep duration, sleep with nightmares, and felt his health impaired. People with insomnia can not sleep soundly, although given the opportunity to sleep as much as possible.
             In normal circumstances, examination of brain activity through the electro-ensefalografi (EEG), sleep period occurs during the phases of sleep alternated between synchronous and asynchronous sleep. This change approximately every two hours. Synchronous phase of sleep characterized by deep sleep, the body in a state of calm. Asynchronous phase of sleep characterized by anxiety and other physical reactions, such as movements of the eyeball is the dream phase. Normal people who sleep disturbed in phase asynchronous would feel annoyed, disgruntled, and become depressed (Schenck et al., 2003). Insomnia disorders in the transition and the quality of the phases of sleep, especially in the asynchronous phase. From the research it turns out that when a patient is considered as awake at night is actually a dream phases. Conversely, some short period of sleep is actually a real sleep Insomnia grouped into three types. The first type is people who can not or have trouble sleeping for 1 to 3 hours. However, due to exhaustion finally fell asleep. This type is usually experienced by young patients who are experiencing anxiety. The second type, can sleep easily and soundly, but after 2 to 3 hours of sleep to wake up. These events can take place repeatedly. The third type, the patient can sleep easily and soundly, but in the early morning he woke up and could not sleep anymore. This is common in people who are experiencing depression. Insomnia is a sleep disorder experienced by patients with symptoms always tired and exhausted all day and constantly (more than ten days) have difficulty falling asleep or always awake in the middle of the night and can not go back to sleep. Often the patient woke up earlier than wanted and could not go back to sleep. There are three types of insomnia disorders, namely: disturbed sleep (sleep onset insomnia), always woke up in the middle of the night (sleep maintenance insomnia), and always wake up much faster than desired (early awakening insomnia). Quite a few people who have one of these three types of sleep disorders .

Causes of Insomnia

              Insomnia can be caused by various factors, such as hormones, drugs, and psychosis, may also be due to external factors such as stress, mood bedrooms uncomfortable, noisy, or change the time of having to work nights. Besides coffee and tea that contain central nervous system stimulants, tobacco contains nicotine, a drug containing amphetamine board body, are examples of materials that can cause difficulty sleeping. Many experts said that sleep disorders are not directly related to declining hormone, but the psychological condition and increased anxiety, restlessness, and the emotions that are not controlled by decreasing the hormone estrogen, could be one reason for the increased risk of tidur.Morin (Espie, 2002) mentions The main cause of insomnia is the presence of emotional problems, cognitive, and physiological. All three play a role against the occurrence of cognitive dysfunction, unhealthy habits, and the consequences of insomnia.
Relaxation Therapy to Reduce Insomnia Disorders

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           One way to overcome insomnia is a method of relaxation (Woolfolk et al., 1983). Relaxation is one technique in behavior therapy was first introduced by Jacobson, a psychologist from Chicago who developed the physiological method against stress and anxiety. This technique is called progressive relaxation techniques to reduce muscle tension (Levy et al., 1984). Jacobson argues that all forms of stress including mental strain is based on muscle contraction (Sheridan and Radmacher, 1992). If someone can be taught to relax their muscles, they are completely relaxed. Relaxation exercises can be used to enter a sleep state due to deliberately relax their muscles will form a calm and relaxed. The atmosphere is necessary to achieve the alpha wave state is a state required a person to enter the initial phase of sleep. Basic theory of relaxation is as follows: the human nervous system and central nervous system are the autonomic nervous system. Central nervous system function is to control the desired movement, eg movement of the hands, feet, neck, fingers, and so forth. The autonomic nervous system serves to control the movements automatically, for example, digestive function, the cardiovascular, sexual arousal, and so forth. The autonomic nervous system consists of the sympathetic nervous system and parasympathetic nervous system that work against each other. Sympathetic nervous system stimulation or spur work increases the body's organs, stimulate increased heart rate and breathing, lowers skin temperature and skin conductivity, and will inhibit the digestive and sexual process. Parasympathetic nervous system stimulates the decline in all functions is increased by the sympathetic nervous system. During the systems normal befungsi in balance, increasing the system akfivitas one will inhibit or increase the effects of other systems. At the time of tension and anxiety individuals experience the work is the sympathetic nervous system, whereas the relaxation time that works is the parasympathetic nervous system, thus relaxation can reduce tension and anxiety by reciprocal manner, so that the resulting counter conditioning and removal  . If the individual to relax when he is under stress or anxiety, the physiological reactions of individuals perceived to be reduced, so it will feel relaxed. If his physical condition is relaxed, then the psychological condition is also quiet . Relaxation techniques have long known and widely used in various therapies both physical and psychological problems of therapy. There are several types of relaxation that has been known to include progressive relaxation, differential relaxation and relaxation via letting go.