Insomnia: OverviewIntroduction :We

Insomnia: Overview
Introduction :We have all had nights where we toss and turn in bed and worry about getting enough sleep to make it through the next day. But if constant worry or bad sleep habits are preventing you from sleeping properly, there are many products and approaches you could try out to get a better night's sleep. These include relaxation techniques and improving your "sleep hygiene." Sleeping pills are usually not a good idea - they are only an option for people with severe insomnia, and are then only used temporarily.If you sleep poorly on more than three nights a week and this goes on for more than one month, you might have chronic insomnia. A doctor can help you find out if a medical condition is causing insomnia and let you know what treatment options there are.
Symptoms: People who have insomnia do not get enough rest when they sleep and feel tired and beat the next day. Reasons for not getting enough sleep include:needing a very long time to fall asleep,not sleeping soundly and frequently waking up at night,waking up at night and then staying awake for a long time,waking up far too early and then not being able to fall asleep again.It is not normal at any age to regularly have a lot of trouble getting to sleep and staying asleep if you are healthy.It is not possible to say how much sleep is normal. From the age of six, children usually sleep about nine hours per night. Adults need about seven hours a night. As people get older, they sleep less: People who are over 80 sleep about six hours per night. These are all averages, though - everyone needs a different amount of sleep.The sleep times given here refer to what is known as "total sleep time." This starts the moment you close your eyes and try to fall asleep, and ends when you are truly awake the next morning and get up. There is no need to worry if it takes up to a half hour to fall asleep after you turn out the light. That is perfectly normal.
Causes: Things that disturb sleep include: Alcohol, drugs or medication ,Physical or mental illness, Worrying and stress, Night-time pauses in breathing (sleep apnea),Night-time urges to urinate, Night-time hot flashes, Shift work, Noise pollution,Sleepwalking,Restless legs syndrome,Grinding your teeth (bruxism), Some of these causes can be avoided, particularly drinking too much alcohol. Although some people can fall asleep more quickly after drinking alcohol, it also makes their sleep less restful.

Prevalence:If you sleep poorly at night you are not alone: as many as 20 out of 100 people have trouble either falling asleep or sleeping soundly through the night without waking up. Chronic and acute sleep problems are most common in women and older people, but can affect people of any age - including young children.
Diagnosis:Talking with your doctor can help find out what might be causing your insomnia. The doctor can rule out any medical causes that need treating and, for example, tell you about the different sleep therapy options.If you have severe insomnia and it is causing a major lack of sleep, it may be advisable to get tested in a sleep laboratory. These laboratories have rooms to monitor sleep for one or more nights. Instruments record various measurements which are used to determine the different phases of sleep. This can tell us how long and how well someone has slept, whether they had enough deep sleep and REM sleep, and whether they have insomnia.
Treatment:There is currently little research on what can help against insomnia. Common approaches and treatments include:
• Home remedies: A glass of warm milk or valerian tea in the evening, or a hot bath, for example.
• Relaxation techniques like progressive muscle relaxation or autogenic training.
• Physical exercise: Evening walks, meditative exercises like yoga or tai chi.
• Improved sleep hygiene: Doing things like not eating large meals a few hours before going to bed, not drinking alcohol or coffee in the evening, not watching television in bed, and only going to bed when you feel tired.
• Cognitive behavioral therapy: Cognitive behavioral therapy is a psychological treatment approach. The aim is to help break the patterns of thought and behavior that might be keeping you from sleeping. It is often combined with relaxation techniques.
• Herbal sleeping pills and sedatives like valerian.
• Prescription-only sleeping pills like benzodiazepines can help people with severe insomnia sleep more in the short term. This may be necessary to help them get to a point where they can try out other things to help them fall asleep. Benzodiazepines and other types of sleeping pills can only be used for a limited period of time because they have numerous side effects and can quickly lead to dependency. They can also affect your reaction time and concentration during the day, which can be a problem if you drive a car or operate machinery. And they can increase the risk of falling in older people. They may also interact with other medications.
The hormone melatonin plays an important role in regulating the sleep-wake cycle. It can be used medicinally to shift the sleep-wake cycle. Unlike sleeping pills, it does not make you feel drowsy. It is mostly used to treat a disturbed sleep-wake cycle, for example if someone has jet lag. Light therapy is also used to help normalize the body's sleep-wake cycle.
เอกสารอ้างอิง:
IQWiG (Institute for Quality and Efficiency in Health Care). (2013, September).Toxic hepatitis.[Online].
Abstract From : http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072505/.
(Access date :July 3, 2015).

ผลลัพธ์ (ไทย) 1:

นอนไม่หลับ: ภาพรวมบทนำ: เราทั้งหมดมีคืนที่เราโยนเปิดเตียง และกังวลเกี่ยวกับการนอนหลับเพียงพอจะทำให้ผ่านในวันถัดไป แต่ถ้ากังวลคงหรือนอนหลับไม่ดีนิสัยกำลังป้องกันไม่ให้คุณนอนหลับได้อย่างถูกต้อง มีหลายผลิตภัณฑ์และวิธีที่คุณสามารถลองได้ไปนอนหลับกลางคืนดีกว่า เทคนิคการผ่อนคลายและการปรับปรุงของคุณ "นอนสุขอนามัย" ยานอนหลับเป็นปกติไม่ควร - มีเพียงตัวเลือกสำหรับคนนอนไม่หลับอย่างรุนแรง และมีแล้วเพียงใช้ชั่วคราว ถ้าคุณนอนหลับไม่ดีบนได้มากกว่าสามสัปดาห์และนี้ไปกว่าหนึ่งเดือน คุณอาจนอนไม่หลับเรื้อรัง แพทย์สามารถช่วยให้คุณค้นหาถ้าอาการเป็นสาเหตุของนอนไม่หลับ และช่วยให้คุณทราบว่าตัวเลือกการรักษามีSymptoms: People who have insomnia do not get enough rest when they sleep and feel tired and beat the next day. Reasons for not getting enough sleep include:needing a very long time to fall asleep,not sleeping soundly and frequently waking up at night,waking up at night and then staying awake for a long time,waking up far too early and then not being able to fall asleep again.It is not normal at any age to regularly have a lot of trouble getting to sleep and staying asleep if you are healthy.It is not possible to say how much sleep is normal. From the age of six, children usually sleep about nine hours per night. Adults need about seven hours a night. As people get older, they sleep less: People who are over 80 sleep about six hours per night. These are all averages, though - everyone needs a different amount of sleep.The sleep times given here refer to what is known as "total sleep time." This starts the moment you close your eyes and try to fall asleep, and ends when you are truly awake the next morning and get up. There is no need to worry if it takes up to a half hour to fall asleep after you turn out the light. That is perfectly normal.Causes: Things that disturb sleep include: Alcohol, drugs or medication ,Physical or mental illness, Worrying and stress, Night-time pauses in breathing (sleep apnea),Night-time urges to urinate, Night-time hot flashes, Shift work, Noise pollution,Sleepwalking,Restless legs syndrome,Grinding your teeth (bruxism), Some of these causes can be avoided, particularly drinking too much alcohol. Although some people can fall asleep more quickly after drinking alcohol, it also makes their sleep less restful.Prevalence:If you sleep poorly at night you are not alone: as many as 20 out of 100 people have trouble either falling asleep or sleeping soundly through the night without waking up. Chronic and acute sleep problems are most common in women and older people, but can affect people of any age - including young children.Diagnosis:Talking with your doctor can help find out what might be causing your insomnia. The doctor can rule out any medical causes that need treating and, for example, tell you about the different sleep therapy options.If you have severe insomnia and it is causing a major lack of sleep, it may be advisable to get tested in a sleep laboratory. These laboratories have rooms to monitor sleep for one or more nights. Instruments record various measurements which are used to determine the different phases of sleep. This can tell us how long and how well someone has slept, whether they had enough deep sleep and REM sleep, and whether they have insomnia.Treatment:There is currently little research on what can help against insomnia. Common approaches and treatments include:• Home remedies: A glass of warm milk or valerian tea in the evening, or a hot bath, for example.• Relaxation techniques like progressive muscle relaxation or autogenic training.• Physical exercise: Evening walks, meditative exercises like yoga or tai chi.• Improved sleep hygiene: Doing things like not eating large meals a few hours before going to bed, not drinking alcohol or coffee in the evening, not watching television in bed, and only going to bed when you feel tired.• Cognitive behavioral therapy: Cognitive behavioral therapy is a psychological treatment approach. The aim is to help break the patterns of thought and behavior that might be keeping you from sleeping. It is often combined with relaxation techniques.• Herbal sleeping pills and sedatives like valerian.• Prescription-only sleeping pills like benzodiazepines can help people with severe insomnia sleep more in the short term. This may be necessary to help them get to a point where they can try out other things to help them fall asleep. Benzodiazepines and other types of sleeping pills can only be used for a limited period of time because they have numerous side effects and can quickly lead to dependency. They can also affect your reaction time and concentration during the day, which can be a problem if you drive a car or operate machinery. And they can increase the risk of falling in older people. They may also interact with other medications.The hormone melatonin plays an important role in regulating the sleep-wake cycle. It can be used medicinally to shift the sleep-wake cycle. Unlike sleeping pills, it does not make you feel drowsy. It is mostly used to treat a disturbed sleep-wake cycle, for example if someone has jet lag. Light therapy is also used to help normalize the body's sleep-wake cycle.เอกสารอ้างอิง: IQWiG (Institute for Quality and Efficiency in Health Care). (2013, September).Toxic hepatitis.[Online]. Abstract From : http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072505/. (Access date :July 3, 2015).

ผลลัพธ์ (ไทย) 3:

นอนไม่หลับ : ภาพรวม
บทนำ : เรามีคืนที่เรานอนพลิกตัวไปมาอยู่บนเตียง และกังวลเกี่ยวกับการนอนหลับเพียงพอที่จะให้มันผ่านวันถัดไป แต่ถ้ากังวลคงที่หรือนิสัยการนอนที่ไม่ดีจะป้องกันไม่ให้คุณหลับได้อย่างถูกต้อง มีหลายผลิตภัณฑ์และวิธีการที่คุณสามารถลองที่จะได้รับการนอนหลับที่ดีขึ้นของ . เหล่านี้รวมถึงเทคนิคการผ่อนคลายและปรับปรุงสุขอนามัยการนอนของคุณ "