These habits can make insomnia chronic 0 8

Why insomnia becomes entrenched

According to Roman Buzunov, a sleep doctor and professor, three main groups of factors influence the entrenchment of insomnia:

1. Duration of stress exposure

   Short-term stressful situations usually do not leave long-term sleep problems. Prolonged, unresolved stress increases the risk of chronic insomnia.

2. Predisposition

   People with hereditary or psychological predisposition to insomnia are more likely to suffer from sleep disturbances. Such traits are formed in childhood under the influence of parents.

   Signs of predisposition:

   • Sensitive sleep from childhood;
   • Sleep problems during stressful periods (for example, before exams);
   • Periodic sleep disturbances during psycho-emotional tension.

3. Behavioral and reaction errors

   Eight habits that exacerbate insomnia:

   • Attempts to "catch up" on missed sleep — going to bed earlier, getting up later, or sleeping during the day.
   • Frantic efforts to fall asleep, causing anger and resentment towards circumstances.
   • Prolonged time spent in bed during sleepless hours — attempts to fall asleep or doubt about one's sleep.
   • Ruminating on anxious thoughts, plans, and tasks right in bed.
   • Linking all life failures to lack of sleep.
   • Daily use of sleeping pills for more than two weeks — creates fear of not being able to sleep without a pill.
   • Consumption of coffee, tea, and other stimulants throughout the day.
   • Limiting physical activity due to fatigue from lack of sleep.

Changing these habits and caring for a regular sleep schedule helps prevent chronic insomnia and improve quality of life.