Members of group

9:
*Dng Tn Phc
*Nguyn Vn Sang
*Nguyn Vn Pht
*Nguyn Tin Pht
*Hong Ngc Qu
Duong Tan Phuoc
I. What is the definition of insomnia?
According to guidelines from a physician group,insomnia
is difficulty falling asleep or staying asleep, even when a
person has the chance to do so. People with insomnia
can feel dissatisfied with their sleep and usually
experience one or more of the followingsymptoms:
fatigue, low energy, difficulty concentrating, mood
disturbances, and decreased performance in work or at
school.
II. How long does insomnia last?
Insomnia may be characterized based on its duration.
Insomnia includes: acute insomnia and chronic insomnia
Acute insomniais brief and often happens because of life
circumstances (for example, when you can't fall asleep
the night before an exam, or after receiving stressful or
bad news). Many people may have experienced this type
of passing sleep disruption, and it tends to resolve
without any treatment.
 Chronic insomniais disrupted sleep that occurs at least
three nights per week and lasts at least three months.
Chronic insomnia disorders can have many causes. Changes
in the environment, unhealthy sleep habits,shift work,
other clinical disorders, and certain medications could lead
to a long-term pattern of insufficient sleep. People with
chronic insomnia may benefit fromsome form oftreatment
to help them get back to healthy sleep patterns. Chronic
insomnia can be comorbid, meaning it is linked to another
medical or psychiatric issue, although sometimes it's
difficult to understand this cause and effect relationship.
 III. What are some facts about
Insomnia is a common sleep problem for adults. The
insomnia?
National Institutes of Health estimates that roughly 30
percent of the general population complains of sleep
disruption, and approximately 10 percent have
associated symptoms of daytime functionampairment
consistent with the diagnosis of insomnia.
 In a 2005 National Sleep Foundation (NSF) Poll, more than
half of people reported at least one symptom of insomnia
(difficulty falling asleep, waking up a lot during the night,
waking up too early and not being able to get back to
sleep, or waking up feeling un-refreshed) at least a few
nights per week within the past year. Thirty-three percent
said they had at least one of these symptoms every night
or almost every night in the past year. The two most
common symptoms, experienced at least a few nights a
week in the past year, included waking up feeling
unrefreshed and waking up a lot during the night. A 2002
NSF Poll found that 63 percent of women (versus 54
percent of men) experienced symptoms of insomnia at
least a few nights per week.
 Nguyen Van Sang

1------ DISEASE

2---- INTERNAL CHANGE IN THE BODY

3------ENVIRONMENTAL ENVIRONMENTAL IMPACTS

4------ STRESS IN WORK

5------ USE THE CANDIDES

1 ------ DISEASE

Some diseases such as joint

pain, flu, sinusitis, gastritis,
colon, blood pressure or
urinary disorders accidentally
interfere with your sleep.
2---- INTERNAL
CHANGE IN THE
In humans the wake-up cycle will change
BODY with age, there are three main stages of
the wake-up cycle: the newborn, the
mature and the elderly. When it's late in
the afternoon, the aging process is
intense and physiological changes are
changing so much that sleep time
decreases markedly, you often sleep late
and wake up early, even sleep
deprivation. Sleep) at night, although
during the day you sleep less or do not
sleep. For middle-aged women, hormonal
decline is also a typical cause of
insomnia
3
Light and noise in the environment
------ENVIRONME around you also contribute to the
NTAL cause of insomnia. You will hardly
sleep well in an over-brightened
ENVIRONMENTAL room, especially when the light
IMPACTS goes directly to the bed, the
darkness is always a "good friend"
of good sleep Noise also makes
sleep flutter Deep, easy to wake up
in the middle of the night

4 ------ STRESS IN
WORK
Stress is one of the major causes of
severe sleep deprivation in adults.
The pressure in your daily work
makes you nervous at all times,
your body is always in a state of
fatigue. When the brain and other
organs in the body are not relaxed,
it is easy to lead to sleep disorders,
even having to go to bed early can
be difficult to sleep, sleep 2-3 hours
to sleep.

5 ------ USE THE
CANDIDES Smoking habits, drinking coffee,
tea, colas, caffeine beverages and
other stimulants such as late
afternoon alcohol also cause
sleepless nights. Nicotine in
cigarettes is a stimulant that can
cause insomnia. Alcohol is a
tranquilizer that can help you fall
asleep, but it prevents deep periods
of sleep and usually awakes in the
middle of the night.

Nguyen Van Phat
01 PHYSICAL

02 BEHAVIORAL/ATTITUDE

03 EMOTIONAL
01 PHYSICAL

1 Difficulty falling asleep

2 Fatique

3 Headaches

4 Digestive problems unexplained

1 Difficulty falling asleep
The hallmark symptom of most
insomnia diagnoses is an inability
or difficulty falling asleep at night.
In many cases, people with
insomnia feel exhausted when they
go to bed, but no matter how
physically or mentally tired they
feel, something keeps them awake.
It's almost as if the brain is stuck
going full-speed down the highway
and is unable to pull off onto a exit
ramp and slow down for sleep.
Fatique

Most people with insomnia

report feeling extreme
fatigue during the daytime.
If you feel lethargic both
mentally and physically, it
could be a symptom of
insomnia.
The fatigue may interfere
with your ability to
exercise, do housework, or
even summon the
motivation to go to work.
Headaches

Those with severe headaches such

as migraines can experience
insomnia as a result of the
excruciating pain that keeps them
awake during the night.
However, in many cases,
headaches (specifically tension
headaches) may directly stem
from insomnia.
Digestive problems unexplained

Oddly enough, those complaining

of stomach cramps, aches, and
digestive problems may be
suffering from insomnia.
While issues with the
gastrointestinal tract can be
related to a variety of medical
conditions, they also can be a
direct symptom of insomnia.
It is also important to
consider the fact that
gastrointestinal conditions
can also cause insomnia.
 02 BEHAVIORAL/ATTITUDE

Neglecting
responsibilities
Concentration Loss of
interest

Ni dung
Memory
chnh
Concentration
Loss of interest
 Neglecting responsibilities
People with insomnia have
difficulty carrying out their
daily responsibilities,
either because they are too
tired or because they have
trouble concentrating due
to lack of restful sleep.
 03 EMOTIONAL

Persistent sad or "empty" mood

Crying "for no reason"

Feeling hopeless, helpless, guilty or worthless

Feeling irritable, agitated or anxious

Depression
 Persistent sad or "empty" mood

Many people with insomnia

wake up feeling extremely
moody because they didn't
get enough sleep.
This moodiness could be
related to a variety of
insomnia-induced brain
changes.
 Crying "for no reason"
Adults, like babies, tend to
cry more then they're tired.
If you cry suddenly, this could
be an indicator that you're
not getting sufficient sleep
each night.
Researchers have discovered
that you can experience
negative mood changes if you
regularly get less than five
hours of sleep at night.
Feeling hopeless, helpless, guilty or worthless
 Feeling irritable, agitated or anxious

We've all had nights where we

don't get as much sleep as
necessary and wake up feeling
irritable or grumpy.
The irritability may result in us
lashing out at others in anger or
becoming emotionally unstable.
When we don't get enough sleep,
we naturally feel agitated due to
the fact that our circadian rhythm
is disrupted.
Many people with anxiety
disorders have insomnia, yet a
lesser known fact is that many
people with insomnia experience
A lack of sleep creates
anxiety.
significant changes in the
levels of various
neurotransmitters as well as
brain activity.
Chronic sleep restriction or
poor sleep quality as a result
of insomnia can lead to high
levels of anxiety
 Depression
While for some people depression
is a direct cause of insomnia, for
others insomnia is a direct cause
of depression.
If you notice that on nights when
your insomnia is severe that you
wake up feeling depressed, it's
probably not just a coincidence.
Insomnia can lead to sleep
restriction which shuts off parts of
your brain (eg the prefrontal
cortex) that help you regulate
mood and stimulate positive
thinking.
Hoang Ngoc Quy
 Cognitive behavioral therapy for
Cognitive behavioral therapy for insomnia (CBT-I) can help you
control or eliminate negative thoughts and actions that keep
you awake and is generally recommended as the first line of
treatment for people with insomnia. Typically, CBT-I is equally
or more effective than sleep medications.
The cognitive part of CBT-I teaches you to recognize and
change beliefs that affect your ability to sleep. It can help you
control or eliminate negative thoughts and worries that keep
you awake. It may also involve eliminating the cycle that can
develop where you worry so much about getting to sleep that
you can't fall asleep.
The behavioral part of CBT-I helps you develop good sleep
habits and avoid behaviors that keep you from sleeping well.
Strategies include, for example:
 Cognitive behavioral therapy for
insomnia
Stimulus control therapy. This method helps remove
factors that condition your mind to resist sleep. For
example, you might be coached to set a consistent
bedtime and wake time and avoid naps, use the bed only
for sleep, and leave the bedroom if you can't go to sleep
within 20 minutes, only returning when you're sleepy.
Relaxation techniques. Progressive muscle relaxation,
biofeedback and breathing exercises are ways to reduce
anxiety at bedtime. Practicing these techniques can help
you control your breathing, heart rate, muscle tension and
mood so that you can relax.
Prescription medications
Prescription sleeping pills can help you get to sleep, stay
asleep or both. Doctors generally don't recommend relying
on prescription sleeping pills for more than a few weeks,
but several medications are approved for long-term use.
Examples include:
Eszopiclone (Lunesta)
Ramelteon (Rozerem)
Zaleplon (Sonata)
Zolpidem (Ambien, Edluar, Intermezzo, Zolpimist)
Prescription sleeping pills can have side effects, such as
causing daytime grogginess and increasing the risk of
falling, or they can be habit-forming, so talk to your doctor
about these medications and other possible side effects.
Over-the-counter sleep
aids
Nonprescription sleep medications contain
antihistamines that can make you drowsy, but they're
not intended for regular use. Talk to your doctor
before you take these, as antihistamines may cause
side effects, such as daytime sleepiness, dizziness,
confusion, cognitive decline and difficulty urinating,
which may be worse in older adults.
Truong Nguyen Tien Phat
The following suggestions are intended to help
overcome temporary insomnia and maximize the
chance of getting a healthy night's sleep:
Avoid use of the bed for watching TV, eating, working, or any other
activities. If you do wish to use the bed for a bit of nighttime
reading, read only pleasure books in bed.
Establish a regular sleep-wake cycle. Your body will learn to set its
internal clock to your schedule and will eventually respond to
internal cues to become sleepy at a given time and to awaken at a
given time. A good way to begin this is by getting up at the same
time every morning, even on weekends.
Don't nap. No matter how tempting it may be, an afternoon nap can
make falling asleep at night even harder. "Extra" sleep on weekends
can also throw off your regular sleep schedule and worsen midweek
insomnia.
Limit your consumption of caffeine in the afternoon and evening.
Remember that eating chocolates and drinking cocoa and colas also
are sources of caffeine
Watch your alcohol intake. Don't drink any alcoholic beverages in
the few hours prior to going to bed. Excessive amounts of alcohol at
any time in the day can also disrupt sleep patterns and lead to
unsatisfying sleep. Cigarette smoking can also worsen insomnia.
Fit in some exercise during the day, but don't exercise strenuously
right before bedtime.
Eat light meals in the evening. Eating heavily in the evening or
eating just prior to going to bed can disrupt your sleep.
Make your bedroom an inviting place. Keep the room free of clutter
and distractions. Be sure you have the right bed and mattress for
your needs. The wrong mattress can lead to musculoskeletal
problems and sleep disturbances.
Establish a "winding down" ritual in the evenings just prior to
bedtime. Try to free your mind of distracting or troublesome
thoughts and engage in a relaxing, enjoyable activity like reading,
listening to music, or watching a pleasant film.
THANK YOU
FOR YOUR
ATTENTION!!