Insomnia
Lai Wei Li J21035047
Bachelor (BA Hons) in Graphic Design,
Sheffield Hallam University (BGDSHU)
Translation & Transmission 31-5849 BG5
March 4, 2023
WRITTEN COMPONENTS
ABSTRACT
Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up early and being unable to continue sleeping. Insomnia affects not only daily energy levels and mood but also physical health, work performance and quality of life. This written work shows the research on insomnia, the concept and design process of the work, etc； Learn more about the causes, symptoms, and remedies of insomnia through the work. The research methods used in this project were primary research—online survey, self-experimentation and secondary research—articles, and medical blogs. The collected data will help to gain an in-depth understanding of people’s feelings about insomnia. needs, and develop roles in subsequent works. The content of the wider context includes Stages of insomnia, the prevalence in different populations, and common causes and effects of insomnia; while the specific context focuses on the target audience's understanding of insomnia as a result of the questionnaire and the research and analysis of the types of insomnia to be treated. Data visualization works, it shows the most common factors that cause insomnia in people's lives and the correlation between factors. In addition to data visualization, there are other works in the exhibition, including an information board sharing how to improve sleep; an insomnia gashapon machine that makes the treatment process not dull, and the content inside the gashapon ball share the essential oil treatment that I tried to people with insomnia. The primary purpose of this project is to establish contact with them so that they comprehend that they need to maintain a good attitude during the treatment process. The subsequent paragraphs will go more in-depth about them.
WIDER CONTEXT
Insomnia is a common sleep disorder characterized by difficulty falling asleep, difficulty maintaining deep sleep for long periods of time, or waking up early and being unable to resume sleep. According to the Centers for Disease Control and Prevention (CDC)Trusted Source, adults need at least 7–9 hours of sleep in every 24-hour period, depending on their age. (CDC,2022) Long sleep latency, frequent nocturnal awakenings or prolonged wakefulness, or even frequent brief awakenings during sleep, are considered evidence of insomnia.
As many as 70 million Americans suffer from sleep disorders each year. About 33% to 50% of adults have symptoms of insomnia, and about 10% to 15% have chronic insomnia related to pain or impairment. (Cleveland Clinic, 2020) Insomnia can be short-term, acute insomnia, lasting from a few days to a week, caused mainly by stress and sudden events. If not treated in time, it may lead to long-term insomnia, which is chronic insomnia. lasts more than a month or more. Research shows that around 25% of people in the United States experience insomnia each year, but around 75% of these people do not develop a long-term problem. (Crosta P, 2020）
According to JCSM, conclusions at the NIH State-of-the-Science Conference held in June 2005 indicated that increased diagnostic requirements, including perceived daytime impairment or distress as a function of insomnia symptoms, resulted in approximately 10% of insomnia prevalence. (Roth T, 2007) Women and older adults have higher rates of insomnia. It is speculated that insomnia in the elderly may be caused by a partial decline in the function of the sleep control system. In women, insomnia was more common during menstrual cramps and menopause.
Many factors can contribute to the development of insomnia, including environmental, physical, and psychological factors such as anxiety, depression, or other mental health issues. Or life stressors, including work, relationships, financial difficulties, etc. An unhealthy lifestyle and sleep habits are also common causes. Insomnia is generally accompanied by poor daytime energy, lethargy, irritability, depression and anxiety. It affects not only daily energy levels and mood but also physical health, work performance and quality of life.
SPECIFIC CONTEXT
Insomnia has always been the most common disease that plagues people, and it is the most common sleep disorder in the world. In my digging on the subject, I found that as many as one in three adults suffers from insomnia at some point in their lives. It is more common among older adults and especially prevalent among pregnant women, people under stress and those with mental illness. While insomnia may seem like a relatively simple disease, it's actually quite complex. Depending on health status, stress levels, and family and employment situations, insomnia can be recurrent but transient and relatively manageable, or chronic and more challenging to treat. (MacDowell R, 2022)
Aiming at the topic of insomnia, I designed a questionnaire and set the survey subjects as college students. The content of the questionnaire mainly investigates the frequency, causes, feelings and solutions of college students' insomnia. According to the results of the questionnaire survey, 80% of college students have experienced insomnia. Their perception of insomnia is poor energy, tiredness, mood changes and other symptoms. The biggest reason comes from study and life pressure. Insomnia may be the main problem or it may be associated with other medical conditions. Chronic insomnia is often the result of stress, life events, or habitual effects that disrupt sleep. (Mayo Clinic, 2016)
However, in the questionnaire, college students have different ways to relieve insomnia. Among them, there are correct methods such as exercise, a balanced diet and creating relaxing bedtime rituals, such as hot baths, reading or light music. . Another bad way to make insomnia worse is to browse electronic devices before bed. Good sleep habits can help prevent insomnia and promote healthy sleep. A search revealed some simple, manageable routines such as maintaining a consistent bedtime and wake-up time each day, regular activity, avoiding or limiting caffeine and alcohol, and making your bedroom comfortable and conducive to sleep can all help promote good health. sleep.
For patients with insomnia, the suggestions given by doctors and articles are timely treatments. Treatments for insomnia fall into three broad categories: sleep hygiene, therapy, and medication. A doctor may recommend one or more forms of treatment, depending on the cause of the disease, the patient's age, or underlying medical conditions. (MacDowell R, 2022) Insomnia is a complex sleep disorder with multiple causes and symptoms. But it's also one of the most treatable sleep disorders, and with proper treatment and understanding of it, insomnia doesn't have to keep us up at night.
THE WORK
The data visualization infographic titled "Do You Have Insomnia?", shows the habits and behaviours that lead to insomnia in people's lives in today's era. The main elements of the infographic are the phases of the moon and sheep. Both were inspired by interesting discoveries in research. Research has shown that the phases of the moon can affect our sleep. On the nights leading up to the full moon, people fall asleep late and sleep for a shorter period of time. In the infographic, the closer to the full moon, the factor most likely to cause insomnia. Different moon phases are surrounded by different lines, and moon phases with lines of the same shape indicate that these factors often appear together. Counting sheep is a well-known and easy way to treat insomnia. It is seen as a kind of mental suggestion activity to let oneself relax and fall asleep by repeating monotonous and tedious activities.
In part B, the first thing I did is "Insomnia Gacha Machine". Insomnia is already a common sleep disorder in the collected data. How to relieve insomnia is what insomniacs most want to know. The main feature of the "Insomnia Gacha Machine" is the anticipation and surprise of trying one of the insomnia treatments. The gashapon ball contains the lavender essential oil therapy that I have tried, and there is an essential oil introduction card together. Lavender oil is the most commonly recommended essential oil for sleep. Before going to bed, can apply essential oils to your hands, smell the aroma of the essential oils through the mouth of the bottle, or drop a few drops of essential oils in the aromatherapy machine. Its aroma can help relax the body, relieve anxiety, and help you fall asleep better.
The overall gashapon machine is decorated with the sheep element in the infographic and the gameplay introduction map of the gashapon machine will also be placed above it. People can take away the small gifts inside, and the gashapon balls need to be put into the box, which can be reused the next day. The main purpose is during the treatment process, the random content of the gashapon machine can make people feel full of anticipation every day. At the same time, the content of the gashapon ball can also be changed, such as bath balls, sprays, etc.
The next one is night tea candy. The idea is to pack the tea bag into candy. The tea I chose is night tea that helps sleep, suitable for drinking at night. Mixed with 20 natural Medicinal Herbs and mulberry leaves. Designing it into a candy shape can increase attractiveness. Compared with many similar tea bag designs, the fun and unique outer packaging can remind people to keep drinking.
Essential oil and tea treatments are not for everyone, and there are different methods and habits that can help with insomnia. These methods will be presented on another information board through easy-to-understand drawings. People with insomnia can find methods they are interested in trying on the board. The original idea was just simple information boards. But with multiple methods shown on the board, people might skip or not be impressed with the content. Therefore, the method of the lucky wheel is adopted to let people stay and play, easy to leave an impression on the random selection method. Every sleep habit shared on the information board is one of Cognitive Behavioral Therapy for Insomnia ( CBT-I), given in Sleep hygiene.
The display of the overall work is that the information map is hung in the air, the "Insomnia Gacha Machine" is mainly displayed in the centre, and the box for collecting empty gashapon balls is placed on its right. On the right is the "Tips for healthy sleep" wheel, and night tea is on the left. The rest of the essential oil samples and introduction cards are placed in the middle.
THE PRACTICE
"Insomnia Gashapon Machine" has been adjusted and modified many times in the production process. During production, a lot of research was carried out in order to take advantage of the characteristic of the gashapon machine—it can only be rotated after the coin is inserted. Constant adjustments are required. It mainly uses the weight of the coin to make the mechanism work. It's really fun when the mechanism is completed and running smoothly. In addition to the mechanism, how to make the ball roll out smoothly, adjust the position of the turning handle, and arrange the position of the coin slot are all difficulties encountered in the production process.
Although the gashapon machine was the first to be completed, it still needs to be adjusted continuously in the process to ensure that it operates normally when it is displayed. In terms of decoration, it was sprayed with blue paint and decorated with clay throughout. The same elements as the infographic - sheep, is used as the theme decoration. Sheep, clouds, and stars are glued on the inside and outside of the gashapon machine. There is also a three-dimensional sheep on the top, as well as a picture card of how to play the gashapon machine.
The contents of the gashapon ball include lavender essential oil and an introduction card. In order to look full, I put some shredded paper. The selection of lavender essential oil also requires research and comparison to choose effective and cost-effective ones. Gacha balls and essential oil bottlings are available through purchase. After printing introduction cards, then can pack them into gashapon balls. But there are not many gashapon balls purchased, so an additional box is designed to collect empty gashapon balls for secondary use. Considering that the gashapon balls will be taken away, I will put some essential oils outside as a sample, and the extra introduction cards will also be included.
The production process of Night tea candy is relatively fast. It's just that many pharmacies don't sell night tea. Wrap the tea bag, glue the outer packaging, cut out the jagged edges of the candy, and a night tea candy is complete. Repeat this step, and finally, put the candy in the packaging box.
The lucky wheel for "Tips for healthy sleep" started out as a simple information board. Turning it into a wheel of fortune was inspired when I saw a lucky draw wheel in a supermarket. But in fact, the turntable was not very successful. After inserting the arrow in the middle, it cannot rotate smoothly like a turntable. Here is the part that fails. In the final adjustment, I still can't achieve the effect I want.
The main purpose of the overall installation is to let people know about the treatment in a winning and fun way. When it comes to insomnia, many people's first reaction is to take medicine. In fact, most insomnia can be relieved without medication. (Vora, 2018) In the past, there was no other good treatment for insomnia except medication. But now the times have advanced, and there are many efficient methods of non-drug treatment. People with insomnia are free to choose the treatments that work for them. But it is inevitable that you will feel bored during the treatment process. Just adding a little fun can make each day look forward to trying something different.
Bibliography
1. Roth, T. (2007, August 15). Insomnia: Definition, prevalence, etiology, and consequences. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine. Retrieved November 8, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978319/
2. Insomnia: Causes, Risks & Treatments. Cleveland Clinic. (n.d.). Retrieved November 9, 2022, from https://my.clevelandclinic.org/health/diseases/12119-insomnia
3. Crosta, P. (2020, October 5). Insomnia: Causes, symptoms, and treatments2004-2022. Medical News Today. Retrieved November 9, 2022, from https://www.medicalnewstoday.com/articles/9155#_noHeaderPrefixedContent
4. Centers for Disease Control and Prevention. (2022, September 14). How much sleep do I need? Centers for Disease Control and Prevention. Retrieved November 9, 2022, from https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
5. MacDowell, R. (2022, November 2). 11 types of insomnia - causes and treatments. Sleepopolis. Retrieved November 16, 2022, from https://sleepopolis.com/education/types-of-insomnia/#adjustment-insomnia
6. Mayo Foundation for Medical Education and Research. (2016, October 15). Insomnia. Mayo Clinic. Retrieved November 16, 2022, from https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
7. From Miaoyou Medical International staff. (2022, July 2). Miaoyou Medical International - Insomnia Treatment: Using Cognitive Behavioral Therapy Instead of Sleeping Pills. Mayo Clinic. Retrieved February 18, 2023, from https://www.mayoclinic.org/zh-hans/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677
8. Vora, E. (2018, November 8). How to relieve insomnia without medication: Part 1. One Medical. Retrieved February 18, 2023, from https://www.onemedical.com/blog/get-well/how-to-relieve-insomnia-without-medication-part-1/
9. Lavender oil: Dōterra essential oils. Lavender Oil | dōTERRA Essential Oils. (2023, January 25). Retrieved February 18, 2023, from https://www.doterra.com/US/en/p/lavender-oil