Chronic insomnia affects a good percentage of people around the world, and in Spain up to 14% of adults, resulting in a loss of up to two hours of sleep per week. Doctors emphasize that this disorder is underdiagnosed and, therefore, undertreated, causing negative consequences for the health and work life of those affected.

So much so that an initiative called "Desvelados" (Reveled) has emerged in Spain, seeking to gather opinions from healthcare professionals on the clinical care of insomnia. Meetings with experts from various regions are planned to identify needs and obstacles in healthcare.

Chronic insomnia can occur independently or associated with mental disorders or sleep disorders of respiratory and neurological origin. Hence the importance of determining its causes.

Public health problem

Chronic insomnia is the most common sleep disorder and affects up to 10% of the world's population. More than one-third of people worldwide report poor sleep as a common complaint, reports Folia Medica.

Due to its high prevalence, insomnia frequently coexists with various somatic and psychiatric disorders, showing a bidirectional relationship in which each condition influences the other. Depression, anxiety, cardiovascular disease, and malignancy can be triggering factors for insomnia complaints, according to the behavioral model for the development of insomnia.

Furthermore, chronic insomnia increases the risk of these diseases through several pathogenetic mechanisms, including overactive stress response, altered neurotransmitter signaling, and poor emotional regulation. This interaction creates a vicious cycle of poor sleep, deteriorating health, and impaired quality of life.

Recognizing the relationship between insomnia and overall well-being is essential for adopting an optimal treatment methodology, since addressing insomnia can improve associated mental and physical health problems.

When insomnia is chronic

Although its diagnosis requires an evaluation by a doctor,it is worth knowing indicators that can show us that we are facing this sleep disorder.

A doctor may even request a sleep diary and suggest therapies and lifestyle changes, if necessary, or consult other specialists.

Chronic insomnia is defined as its frequency being three nights a week per month; for a duration of more than three months.

It manifests itself as difficulty falling asleep, staying asleep, or waking up too early and being unable to go back to sleep.

Its impact causes, at the same time, fatigue and low energy levels, affecting the quality of life.

Barriers to diagnosis and treatment

Difficulties in consultations in Spain, along with the lack of sleep units and trained professionals, prevent adequate diagnosis and treatment. Experts advocate for greater sleep education in medical circles.

Limited access to effective treatments is another highlighted barrier. Specialists emphasize the importance of individualizing therapies according to each patient's characteristics.

Importance of sleep education

During Desvelados meetings, it was suggested that nurses implement educational workshops to improve sleep habits. The need for sleep education and the debunking of erroneous beliefs was emphasized.

Likewise, it is proposed to improve communication between primary care and sleep specialists to provide comprehensive treatment. This would involve coordinating efforts between psychiatrists, neurophysiologists, psychologists, and other health professionals.

Role of Diet and Exercise in Sleep Quality

Diet and exercise play important roles in sleep quality and in the management of chronic insomnia.

Diet influences sleep quality because it provides the nutrients necessary to synthesize neurotransmitters such as serotonin and melatonin, which regulate sleep and wakefulness. Foods rich in tryptophan (found in bananas, pineapple, avocado, milk, white meat, eggs, oily fish, and nuts) are associated with easier falling asleep, especially if consumed in the afternoon or evening. In addition, nutrients such as omega-3 fatty acids, magnesium, calcium, zinc, and vitamin B facilitate this conversion and promote good rest. On the other hand, foods with caffeine, tyrosine (red meat, sausages), or spicy foods can make it difficult to sleep. Maintaining regular meal times and avoiding nighttime snacking also improves sleep quality.

Regular physical exercise, especially moderate-intensity aerobic exercise, has been shown to improve sleep quality by reducing sleep latency and the number of nighttime awakenings, and increasing sleep duration and depth. Exercise programs lasting 30 to 60 minutes, 3 to 5 times per week, can even replace drug therapy in people with insomnia. However,Very intense exercise in people with poor sleep quality or older people can have adverse effects. Moderate walking has also been observed to reduce the risk of insomnia and help maintain sleep efficiency.

Therapies and Techniques for Healthy Sleep

There are several relaxation techniques and alternative therapies that can help maintain healthy sleep. Among the most effective are:

These techniques reduce stress and anxiety, conditions that make sleep difficult, and promote deep, restful sleep.

These practices are accessible and can be easily incorporated into your nighttime routine to significantly improve sleep quality.