Insomnia Among Students

TITLE : INSOMNIA AMONG STUDENTS

INTRODUCTION    

   ATTETION GETTER

Asking the question about their sleeping habit. “Do you experience difficulty sleeping?” or “Do you have difficulty falling or staying asleep?”

Research on UTAR(Universiti Tun Abdul Razak), most of them have sleeping problem which is lead to insomnia, and some of them about 16.1% taking medicine to help them sleep well.

Daytime sleepiness, sleep deprivation, and irregular sleep schedules are highly prevalent among college students, as 50% report daytime sleepiness and 70% attain insufficient sleep

   BACKGROUND PROBLEM

Known as trouble sleeping - sleep disorder - inability to fall in sleep or to stay asleep as long as desired.

 consequences of sleep deprivation and daytime sleepiness are especially problematic to college students and can result in lower grade point averages, increased risk of academic failure, compromised learning, impaired mood, and increased risk of motor vehicle accidents - can lead to stress

Many college students are sleep deprived because they go to sleep late and wake up for classes or employment before adequate sleep is obtained.

   PREVIEW MAIN POINT

There are many ways to prevent insomnia, the easiest ways that can help you is

Change lifestyle (non pharmalogical)

Cognitive behavioral therapy

CONTENT

Change to the healthier lifestyle

- less caffeine- cut down stimulation on caffeine in tea or coffee- especially on evening-taking it will interfere the process of failing asleep

- don’t smoke- smokers take a long time to fall asleep- wake up more frequently- have more distrupted sleep

- exercise regularly- moderate exercise such as swimming and walking can relieve tension built up over the day.

Cognitive behavioral therapy

    - CBT-I aims to improve sleep habits and behaviors by identifying and changing the thoughts and the behaviors that are affecting the ability to allow the person to sleep or sleep well.- in this therapy, patients are taught improved sleep habits and relieved of counter-productive assumptions about sleep-steps in CBT stimulus control, sleep hygiene, sleep restriction, relaxation training, and cognitive therapy. Some sleep specialists will recommend biofeedback as well.

CONCLUSION

SUMMARY OF POINTS

Before I end, let me recap my main points, there are many ways to prevent insomnia, 2 ways is change to the healthy lifestyle and cognitive behavioral theraphy.

CONCLUDING STATEMENT

Insomnia is a serious problem that happen in students nowdays. It can affect academic performance as well as health. So, they need to take serious prevention step to overcome this problem.

4. REFERENCE  

- Associated Factors of Sleep Quality and Behavior among Students of Two Tertiary Institutions in Northern Malaysia

- Cognitive behavioral therapy for insomnia

- 10 tips to beat insomnia

ARTICLE ON INSOMNIA

First Article

Simple lifestyle changes can make a world of difference to your quality of sleep.

Following these 10 tips from The Sleep Council can help you have a more restful night.

1. Keep regular hours

Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you're most likely to feel sleepy.

2. Create a restful sleeping environment

Your bedroom should be kept for rest and sleep. Keep it as quiet and dark as possible. It should be neither too hot nor too cold. Temperature, lighting and noise should be controlled so that the bedroom environment helps you to fall (and stay) asleep.

3. Make sure that your bed is comfortable

It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that's too small or old. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often makes noise in the night.

4. Exercise regularly

Moderate exercise on a regular basis, such as swimming or walking, can help relieve some of the tension built up over the day. Make sure that you don't do vigorous exercise too close to bedtime, however, as it may keep you awake.

5. Less caffeine

Cut down on stimulants such as caffeine in tea or coffee, especially in the evening. They interfere with the process of falling asleep, and they prevent deep sleep. The effects of caffeine can last a long time (up to 24 hours), so the chances of it affecting sleep are significant. Instead, have a warm, milky drink or herbal tea.

6. Don’t over-indulge

Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.

7. Don’t smoke

It’s bad for sleep. Smokers take longer to fall asleep, they wake up more frequently, and they often have more disrupted sleep.

8. Try to relax before going to bed

Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body. Your doctor may be able to recommend a helpful relaxation CD.

9. Write away your worries

Deal with worries or a heavy workload by making lists of things to be tackled the next day. If you tend to lie in bed thinking about tomorrow's tasks, set aside time before bedtime to review the day and make plans for the next day. The goal is to avoid doing these things when you're in bed, trying to sleep.

10. Don't worry in bed

If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then return to bed.

Second Article

Cognitive behavioral therapy for insomnia (CBT-I) is a technique for treating insomnia without (or alongside) medications. Insomnia is a common problem involving trouble falling asleep, staying asleep, or getting quality sleep. CBT-I aims to improve sleep habits and behaviors by identifying and changing the thoughts and the behaviors that are affecting the ability to allow the person to sleep or sleep well.