Young adults are struggling more with sleep – Aftenposten

20 percent of all who participated in the survey, as the National kompetansetjeneste for søvnsykdommer (SOVno) stands behind, had insomni, i.e. problems getting to sleep at night.

But in the ages of 18 and 30 years had the highest incidence; 26 per cent.

the Figures are higher than previous studies have shown, ” says Bjørn Bjorvatn, professor and chair of the kompetansetjenesten.

the Incidence of sleep problems is higher than we thought, and it is surprising that there is an increase especially among the younger ones. Previously we have believed that the problems increases with age, ” he says to NTB.

*Insomnia (insomni) is the most common søvnforstyrrelsen.

*are Characterised by poor or little sleep. May be due to difficulty falling asleep, restless sleep or that you wake up early. Some experience any symptoms, others only one of them.

*at Least three bad nights per week is necessary to get the diagnosis.

*Søvnløsheten leads to fatigue, difficulty concentrating, mood changes and impaired function during the day.

*Cognitive behavioral therapy is recommended over medication to treat insomni.

*There are also other types of sleep disorders: Snoring and sleep apnea (pustestans), døgnrytmeforstyrrelser, hypersomni (problems with to keep himself awake) are some of them.

Source: National kompetansetjeneste for søvnsykdommer

To bed with your phone

He presented the results of a survey about norwegians ‘ sleep habits at the conference zzz2016 Tuesday.

Through the telephone is a representative sample of the population have been asked a lot of questions about sleeping habits, including the various symptoms of insomni. The survey says not in itself anything about the reason why so many norwegians between the ages of 18 and 30 are struggling with insomni.

– Some speculate if it has to do with the fact that it is the group that uses electronic media the most, ” says Bjorvatn.

62 percent in the youngest group (18-30 years) stated that they use mobile phones or other electronic gadgets in bed every single day, which is higher than in other age groups.

Bjorvatn also mentions other possible causes: Stress related to school and studies, one has small children, or experience tidsklemme.

Not enough help

the Survey also shows that women are more likely to have sleep problems than men.

Similar studies from the past have shown that about 13 per cent of the population suffering from insomni.

Bjorvatn believes the high numbers in this survey suggest that many do not receive adequate help for the problems.

It is the individual himself who must know whether the problems are so great that there is a need to seek help, he believes. But if you find that søvnproblemene goes beyond school or work, it may be a good idea.

To turn of your phone can be an important measure, especially for the youngest, who like to experience a social pressure to be on.

*Add you to the same time every night and get up at the same time every morning, also in the weekend.

*Get at least 30 minutes of daylight daily, preferably early in the morning.

*do Not drink coffee, tea or cola after at 17.

*It is important with regular exercise, but finish at least three hours before you want to add you.

*Avoid adding you hungry, but eat not a large meal right before bedtime

*do Not include mobile, PC or tablets in the bed

*Set aside time in the afternoon or early evening where you are thinking through it that worries you. Avoid taking problems to bed.

*It is not recommended to use alcohol as a sleeping pills. Alcohol makes it easier to fall asleep, but provides poor sleep quality.

*If you wake up during the night: Avoid looking at the clock. Learn a relaxation technique you can use to fall asleep again. You need to up a trip, avoid exposing yourself to strong light.

(Source: Bjørn Bjorvatn, National kompetansetjeneste for søvnsykdommer.)

Good treatment effectiveness

He tells that there are many opportunities to get treatment, if you are struggling to get to sleep at night.

– It is very well documented that cognitive behavioral therapy has the effect of insomni, ” he says.

So treatment one can get at your primary care doctor or specialist, but there are also self-help books and treatment options on the internet.

Three søvnregler

He also has these tips to prevent sleep problems:

• Have good circadian rhythms, go and add you to the same time each day.

• Avoid caffeine in the evening.

• don’t lie long in bed to twist if you don’t get sleep. Then it is better to stand up