The psychosomatics of insomnia is not considered by specialists as something single, but is divided into categories that can occur individually or in various combinations. The more complex their combination, the more difficult the treatment process is.
Disorder groups
In the psychosomatics of insomnia, there is such a classification of disorders:
- Internal interpersonal struggle and opposition of desires.
- Constant reflections on imaginary health problems leading to real complications.
- Analysis of the experience of a painful situation from the past. For example, a trauma was received in childhood, from which the scar remained for life and constantly reminds of those events.
- Phobia loss of a loved one. Because of this, a picture of this loss is drawn in the subconscious. But negative emotions are transformed on a real physical and mental level.
- Suggestion of a symptom of a serious disease by a respected person. Moreover, the person suggested at this moment is in a strong emotional decline.
- Strong self-criticism. A person blames himself for a real or imagined event, or conflict. This creates certain experiences and complicates a person’s life outside this confrontation.
Psychological injury
Its role in the development of insomnia is great. The greatest impact is experienced trauma received in childhood and adolescence. This refers to all possible situations affecting mental health. These are catastrophes, wars, loss of relatives, etc.
Similar injuries can occur due to chronic internal conflicts: depression, anger, fear, guilt.
The Importance of Constant Stress
In the psychosomatics of insomnia, it is huge. Although today stress is the main cause of many other diseases. Residents of megacities are most affected by it. The most vulnerable are young able-bodied citizens.
The usual factors are conflicts at work, in the family, frantic traffic and the pace of life. A person constantly does not have enough time, he hurries from place to place, undergoes tremendous information overloads.
With such a schedule, a deficiency of sleep and rest is formed. This is an excellent soil for the development of stress and destruction of the body. And the psyche works in emergency mode, like a backup power system. And sooner or later, it crashes.
The occurrence of insomnia against a background of stress is one of the consequences of such a failure. Also, a big blow is applied to the cardiovascular system and digestive organs.
Long experience
Negative emotions always have a devastating effect on the body. And it only intensifies with their prolonged exposure. The greatest damage is caused by anxieties, phobias, and strong grievances.
For the human body, every strong emotion is an event. It is expressed in increased blood pressure, changes in muscle tone and increased breathing. But because of emotions, the body does not switch to emergency operation.
Constant negative experiences are one of the most common psychosomatic causes of insomnia. In addition, modern media contribute to their development. For example, many people with low incomes and a modest standard of living tend to blame the authorities, the president, envy more wealthy citizens, etc. Every day they see politicians on television or on the Internet, neighbors with expensive cars, a different social level. Constant hatred, envy and irritation develop mental disorders in them, including insomnia.
Fears
According to many psychotherapists, they are diseases with very deep causes. People may be afraid of different things or events. The main thing is the fear of death. And many are sure that she will not affect them in the near future. This thought helps to avoid constant phobia and fall asleep at night.
But when one of the friends or relatives dies, thoughts of insecurity from death appear. Anxiety is increasingly embracing a person, sleep is disturbed, and the nervous system is functioning.
Another common fear is the loss of a loved one. She can express not only his death, but also a break in relations. Especially fear intensifies during a period of long separation.
Every employed person is afraid of losing his job and being left without income. As a result, it gets involved in the constant cycle of monotonous repetitive events and loads.
There are many different fears, their types and quantity depend on many factors, for example, the type of activity of a person, his family, income, health status, etc.
Severe overvoltage
Often this is the traditional companion of a person working and living in a frantic rhythm. Those who are inclined to gambling are also exposed to it. The possibility of obtaining quick and large income provokes a solid production of adrenaline. In case of success, a person leaves this state. With the failure, the tension becomes even stronger and causes a serious blow to the body, especially the heart.
Athletes are subjected to powerful loads. This is intense training, and important matches, and performances. Here, also in case of large failures, the nervous system can suffer greatly. A striking example of this is an unscored penalty in the key game.
Severe overstrain provokes the appearance of neurosis, migraines, heart problems, etc. In this case, complex therapy and quality rest are needed.
Often insomnia appears against a background of neurosis. Its signs are:
- frequent and prolonged headaches
- back and neck pains
- feeling very tired in the morning
- intense sweating
- rapid pulse,
- dizziness.
Most vulnerable persons
According to the statistics of psychologists, insomnia is more often manifested in people who are characterized by strong anxiety and emotional instability. The first component is fear arising for no apparent reason. The person who has it often experiences the pictures of the past and is in them, and not in real time. He has a rich imagination, he projects various developments of situations from the past.
Anxiety, manifested during the day, torment a person at night, and do not let him fall asleep. And their emotional instability enhances them. And the experiences can be so strong that they turn into tantrums or crying.
Symptom List
The psychosomatics of insomnia are characterized by the following symptoms:
- Difficulty falling asleep.
- Sleep intermittently.
- Chronic uncontrolled awakening early in the morning.
- Constant overwork.
- Anxiety and depression.
- Severe irritability.
Having risen at night, a person can no longer fall asleep quickly. To do this, he needs 1-2 hours. Awakening comes in the early morning, long before the scheduled time.
The body does not recover from previous stresses. Due to chronic lack of sleep, a person constantly feels tired, becomes very irritable and depressive.
All this leads to the appearance of obsessive thoughts. Because of them, it is difficult to concentrate on work, attention is scattered, it is difficult to fall asleep. It turns out a kind of cycle. He largely explains why insomnia is a common component in depression.
Only competent and complex therapy can help get out of this conveyor.
Do-it-yourself ways
How to get rid of the psychosomatics of insomnia? There are the following methods for this:
- Walk in the fresh air about 20-30 minutes before bedtime. Light, relaxed jogging is allowed no more than 1-1.5 km.
- Bath or hot shower just before bedtime.
- A glass of relaxing tea for the night.
- Listening to relaxing music.
Today, psychologists are often asked such a question when insomnia from nerves appears, what to do first. The main task is to remove from all disturbing thoughts. Then the indicated four points play a positive role.
If the situation does not improve within a month, and these measures do not have the proper impact, then you need to contact a specialist.
Medical therapy
The doctor first determines the causes of sleep disturbance. If the patient is aware of them, then medications may not be used during treatment. And a person can recover faster.
Otherwise, the therapist must identify the causes and circumstances of the failure. He selects the method of therapy, drugs and their dosage depending on the patient's condition, his desire to recover and awareness of the problem. Alternative medicine may be used in the treatment. Also, it may come to the use of tranquilizers with hypnotic effect.
If the dilemma of how to fall asleep quickly, if you can’t sleep, only the second option or similar drugs helps, then the degree of the disease is serious. And the treatment may be delayed. Its success largely depends on the effectiveness of eliminating the causes of the disease. Often patients have to seriously change their lifestyle.
After a course of treatment, the doctor gives recommendations of such a plan:
- Do not drink plenty of fluids at bedtime.
- No eating or watching scary movies in bed.
- Bed linens should be soothing and pleasant. Therefore, it is worth using products only from quality materials.
- Do not force yourself to sleep if there is no desire for it.
How to fall asleep quickly, if you can’t even sleep for half an hour. You can do monotonous homework, such as washing dishes. Exclude any activity related to increased emotionality, such as listening to energetic music. It is better to replace it with the sounds of nature or relaxation melodies.