From Getting Enough Sleep to Insomnia: Trends in Sleep Disorders in Generation Z
Nasywa Syaikhah P17120023031
DIII Nursing, Health Polytechnic of the Ministry of Health, Jakarta, Indonesia
(
[email protected])
Introduction:
Adolescents are part of the entire human population and are at high risk of mental illness
(especially mood disorders) and self-harm. This is due to the many changes that occur in a
short time, including rapid biological and psychosocial changes, making teenagers vulnerable
to risky behavior. Adolescent sleep patterns have been researched as an interrelated factor in
conditions that can endanger health. However, lack of sleep in teenagers can not only be a
cause of mental health problems, but can also be a result of these problems. In other words,
sleep disorders and mental health problems are interconnected and influence each other in a
cycle.
Insomnia is a condition where someone is dissatisfied with the quantity or quality of their
sleep over a certain period of time. Insomnia can be caused by psychological problems,
excessive anxiety, fear, working too long, pain, or unpleasant feelings.
Most insomnia is divided into two types, namely primary insomnia and secondary
insomnia. Primary insomnia is persistent, lasting at least one month, with no clear cause.
Primary insomnia experienced by some people is a combination of difficulty falling asleep
and frequently waking up during sleep. While others only complain about unsatisfactory
sleep, where the individual feels their sleep quality is poor. Primary insomnia is often
associated with worsening physical and psychological conditions at night, combined with
negative conditions during sleep. Secondary insomnia is a type of insomnia related to mental
disorders or significant organic factors.
Content
Insomnia has a negative impact on daily life. First, it will reduce the body’s endurance,
increasing the risk of illness. Second, insomnia will affect emotional stability, which in turn
influences daily life activities.
Causes of Sleep Difficulties (Insomnia) That Must Be Known
Gastroesophageal Reflux Disease (GERD)
Gastroesophageal reflux disease or GERD often serves as a cause of sleep difficulties
(insomnia). This condition frequently results in discomfort, a burning sensation in the chest,
and difficulty breathing when lying flat. This situation arises due to stomach acid rising and
irritating the lining of the esophagus.
Depression
Depression and sleep difficulties (insomnia) are two interrelated mental conditions.
Individuals feel tense, restless, and struggle to concentrate because of excessive worry. They
have a significant fear that something bad is about to happen.
Medical Conditions
The risk of insomnia increases for individuals suffering from health issues, both physical and
mental, particularly those that are chronic.
Psychological Disorders
Several psychological conditions cause insomnia-related disorders, including anxiety
disorders, stress, bipolar disorder, and depression.
Breathing Difficulties
Breathing difficulties are one type of disorder that can diminish the quality of sleep
(insomnia) and various diseases, including heart and lung disorders, sleep apnea, anxiety
disorders, and allergic reactions.
Disruption of the Nervous System
Sleep difficulties (insomnia) and the nervous system, such as narcolepsy, occur due to a
disturbance in the nervous system that regulates sleep timing. This causes excessive stress in
those affected, which is harmful to long-term physical health.
Severe Stress
Individuals experiencing severe stress may encounter sleep difficulties (insomnia); the stress
that occurs can cause hyperarousal, which can disrupt your sleep balance.
Consumption of Stimulants and Medications Other Than Herbal
Certain medications can interfere with your sleep. If the medications being taken disrupt
sleep quality, it is essential to change and avoid those that could impact your sleep difficulties
(insomnia).
Seven things that can happen if you don't get enough sleep:
1. Loss of Concentration While Studying
Lack of sleep significantly disrupts our ability to concentrate. During sleep, the brain
consolidates the information we have received throughout the day. As a result, when this
process is incomplete, it becomes difficult for us to concentrate while studying.
2. Loss of Focus While Driving
Lack of sleep not only affects studying but also driving. Fatigue and insufficient sleep can
cause us to lose focus and become easily distracted, increasing the risk of accidents.
3. The Emergence of Obesity
Lack of sleep is linked to increased food intake and metabolic disturbances. This can lead
to obesity and weight gain.
4. Increased Stress
Lack of sleep also affects our emotions. We become more irritable and stressed when our
body doesn't get enough rest.
5. Worsening of Overall Health Condition
Lack of sleep can also affect the overall health of the body. The immune system weakens,
making it easier to contract illnesses like the flu and infections.
6. Looking Older
Lack of sleep can cause the skin to appear dull, dark circles to form under the eyes, and
wrinkles to appear more quickly.
7. Frequent Forgetfulness
Lack of sleep can also make us feel forgetful, in addition to having trouble concentrating.
During sleep, the brain consolidates the knowledge and information we have learned. Lack of
sleep makes this process less than ideal, which leads to us becoming more forgetful.
Conclusion
How to handle insomnia depends on its severity and causes. If the insomnia is mild
and acute, doctors will recommend patients to adopt a healthy lifestyle, such as:
- Consuming a balanced, nutritious diet.
- Limiting caffeine and alcohol intake.
- Quitting smoking.
- Exercising regularly.
- Avoiding the use of phones or other electronic devices before bedtime.
- Avoiding overeating before sleep.
- Dimming or turning off the lights in the room before sleep.
Meanwhile, chronic insomnia will be treated by doctors through several medical actions, such
as:
- Prescribing sleeping pills. However, the use of sleeping pills is temporary and not intended
to fully resolve insomnia.
- Counseling and psychotherapy.
Some ways to sleep better and improve sleep quality:
1. Set a sleep schedule
Maintain a regular sleep schedule. Wake up and go to bed at similar times every day. The
ideal amount of sleep required for adults or older adults is around 7-9 hours.
2. Exercise regularly
3. Get enough sunlight exposure
Sleep experts recommend that if you have trouble sleeping, you should get exposure to
morning sunlight for about an hour.
4. Avoid consuming caffeine, nicotine, and alcohol
5. Avoid heavy meals and reduce drinking before sleep
Eating heavy meals and drinking too much before bed can cause digestive issues and frequent
urination, which can disrupt your sleep time.
6. Create a good sleep environment
Remove anything in your bedroom that might disturb your sleep, such as loud noises, bright
lights, uncomfortable bedding, or a room temperature that's too hot or cold.
7. Avoid napping during the day
Napping during the day can help make up for lost sleep, but it can also make it harder for you
to fall asleep at night.
8. Sleep when you feel sleepy
If you’re still awake after lying in bed for more than 20 minutes or feel anxious or worried,
get up and do a relaxing activity until you feel sleepy.
9. Consult a doctor if you continue to experience sleep difficulties or sleep problems.
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