[KoK! Health] Insomnia Experienced by 1 in 3 People... "Use Sleeping Pills Only Short-Term at Minimum Dosage"

[Asia Economy Reporter Myunghwan Lee] Medical experts advise that sleeping pills used to treat insomnia should be taken at the minimum effective dose for the shortest necessary period. Establishing a fixed wake-up time as a lifestyle habit can also help improve insomnia.

According to the medical community, one in three people in Korea experiences insomnia at least once in their lifetime. Since deep sleep is the first step toward a healthy life, sleep deprivation caused by insomnia is considered a significant issue.

According to Professor Yoo Jin Lee of the Department of Psychiatry at Seoul National University Hospital, sleep is closely related to mental stress and cardiovascular diseases. Deep sleep helps restore the body and mind, and REM sleep functions to process accumulated emotions. Sleep is also related to cardiovascular diseases because blood pressure drops by about 10% during sleep compared to when awake. If sleep is insufficient, the risk of cancer also increases. This is because sleep affects the immune system, metabolism, hormones, and cellular functions.

Chronic insomnia is a representative sleep disorder that causes sleep deprivation. There are bad habits that make insomnia chronic, especially spending more time awake in bed conditions the brain to be alert in bed. This learned state can cause difficulty falling asleep when lying down to sleep.

Attention should also be paid to foods and drugs. Although alcohol is mistakenly believed to help with sleep, it actually stimulates the sympathetic nervous system and lowers overall sleep quality. Nicotine also causes arousal effects at higher doses, so excessive smoking should be avoided. Steroids and diet pill ingredients can also interfere with sleep. It is best to stop taking these medications for better sleep, but if necessary, medication use and insomnia treatment can be combined.

Professor Lee explained that the principle is to use sleeping pills at the minimum dose for the shortest necessary period. Continuously taking specific drugs without cause analysis, evaluation, or treatment is not desirable. It is advised to identify the cause or suspected comorbidities and correct sleep habits if they are problematic. Some sleeping pills carry risks of addiction due to tolerance and withdrawal symptoms, so continuous use requires consultation with a specialist. Additionally, sleeping pills should be taken with caution regarding side effects such as cognitive decline.

To improve insomnia, proper sleep habits should be established before medication. Specifically, maintaining habits such as ▲ waking up early regularly ▲ avoiding naps as much as possible ▲ reducing time spent lying in bed ▲ reducing use of substances that affect sleep such as caffeine, alcohol, and tobacco ▲ avoiding stimulating activities at night ▲ getting sunlight exposure is recommended.

Professor Lee advised, "Since relaxation is necessary before falling asleep, increasing parasympathetic nervous system activity through meditation or diaphragmatic breathing before bedtime can help you fall asleep more easily. Fixing wake-up times is also a good method, so when you feel like staying in bed a little longer or feel you haven't slept enough, it is recommended to get out of bed and start your activities."

This content was produced with the assistance of AI translation services.