Terapia Insomnia
Insomnia is a common disorder that can affect quality of life and daily functioning. There are different types of insomnia, which vary in duration and causes:
- Circumstantial insomnia – usually lasts a few nights and can be caused by short-term factors such as stress, changes in the environment (e.g. moving houses), or eating habits.
- Short-term insomnia – lasts from a few days to 3-4 weeks. It can be the result of chronic stress, emotional problems, work or personal difficulties.
- Chronic insomnia – lasts longer and is often associated with chronic health problems such as depression, anxiety, or physical illness.
Treating insomnia starts with improving sleep hygiene, which includes:
- Maintaining a regular sleep schedule – going to bed and waking up at the same time every day, even on weekends.
- Preparing a suitable sleep environment—making your bedroom dark, reducing noise, and maintaining a comfortable temperature.
- Avoiding stimulants —limiting your caffeine, alcohol, and nicotine intake, especially before bed.
- Relaxing before bed—introducing relaxation habits such as meditation, reading, or taking a warm bath.
If the above methods do not provide results, additional forms of therapy may be considered, such as:
- Cognitive Behavioral Therapy for Insomnia (CBT-I) – an effective treatment method that helps change thoughts and behaviors related to sleep.
- Pharmacological Methods – Sleep medications may be prescribed for short-term use, but should be used under the supervision of a physician due to the risk of addiction and side effects.
