Full night rest allows you to recuperate and feel more energetic during the day.
But sleep disorder, provoking insomnia, eliminates the possibility of adherence to a healthy regimen.
General information
What it is? Insomnia - This is the lack of sleep for a long period of time.
Sleep disorder - this is not just insomnia, but also a concomitant violation of sleep and sleep.
At the same time, it is associated with an insufficiently long, low-quality night rest. A person cannot quickly fall asleep, constantly wakes up, etc.
Causes of Insomnia in Men and Women
Why torment insomnia? Women complain of insomnia three times more often than men. It is believed that women have a predisposition to sleep disorder due to gender characteristics.
Being representatives of the feminine type, women are too susceptible to exciting news and events, prone to feelings and stress. Therefore, the nervous system is almost always in tension.
But in general, according to doctors, insomnia may appear representative of any gender against the background of some reasons:
- Nervous stress. Strong emotional experiences, fear, anxiety, and other factors lead to the fact that a person cannot relax. And even if it is still possible to fall asleep, sleep is usually superficial and intermittent.
- Changes in the daily routine (mode). If a person moves to a place with a different time zone, gets a night shift or a shift schedule, is forced to leave things at night or even wakes up during the night to calm the child, the body experiences stress stimulating the nervous system, and the biological clock gets off.
- Sleep discomfort. Some individuals suffer from insomnia only at a party, as they feel uncomfortable in a new place. Others suffer because they cannot find a comfortable position, cannot relax on a hard bed, or experience discomfort due to the bright light outside the window.
It would seem that the state of weakness and the desire to plunge into sleep are present, but circumstances prevent a full rest.
- Diseases. Restless legs syndrome, chronic runny nose, obstructive pulmonary migraine diseases and other pathological phenomena prevent sleep.
- Memorized insomnia. It happens that there are no objective reasons for insomnia. But a person is so afraid of facing a sleep disorder that he constantly thinks about it, cannot get rid of obsessive thoughts and experiences. Obsession with the need to quickly fall asleep leads to the fact that insomnia develops.
- Inactive lifestyle. If an individual moves a little, sleeps during the day or sleeps more than 10 hours a day, he does not have time to waste energy. At the same time, emotional fatigue appears in the evening as a response to “information satiety,” stresses at work, conflicts, and intense emotions. And the nervous system requires rest, and the vigorous state of the body prevents proper rest.
Causes of Insomnia in Women:
- In young girls. Often, young girls cannot fall asleep due to worries about their personal lives, their studies, work, or household chores. The reason may even be increased physical activity, hard work or diet. The young body prepares for motherhood and reacts sharply to stress or stress.
However, the exact cause of insomnia in young women can only be determined by a doctor, because insomnia can also be the result of illness, mental disorders or beriberi.
- In women after 50 years. In adulthood, a woman is confronted with menopause and concomitant hormonal changes. Against the background of changes occurring in the body, not only insomnia develops, but also hyperheprosis, shortness of breath, irritability, etc.
- Why do pregnant women have insomnia? Insomnia during pregnancy is a common phenomenon (especially in the later periods). Carrying a child, a woman is experiencing strong loads and hormonal surges. The cause of sleep disorders can be both a general discomfort and “local problems”. For example, the fetus puts pressure on the bladder and a woman cannot fall asleep due to constant urge.
Symptoms and signs
The patient has trouble falling asleep. He can lie for a long time in darkness and silence, while only falling asleep by morning, or not falling asleep at all. If the dream comes, it will be restless, intermittent and sensitive.
An individual with a breakdown will wake up during the night for no apparent reason or due to minor noises, flashes of light and changes in temperature in the room.
Morning man with sleep disturbance feels broken and weak. There is drowsiness and lethargy, lack of coordination and reversible impairment of memory, mental abilities.
During the day may occur migraine, nausea. Perhaps a depressive state, irritability or apathy, indifference to what is happening or, on the contrary, excessive emotionality / sensitivity.
Drowsiness in the afternoon
I can not sleep at night, but I sleep during the day.
If during the day a person wants to sleep and even can freely take a nap in conditions that are uncomfortable for him, and with the onset of darkness there are problems with falling asleep, most likely:
- Disrupted mode. This happens if a long period of time an individual struggled with sleep at night and led a low-active lifestyle during the day.
- The mechanism of resistance of the psyche is launched. For example, during the day a person performs boring errands at work and dreams of quitting duties in order to sleep. At home, he is engaged in what brings pleasure, and wants to devote as much time as possible to a pleasant occupation, ignoring the need to go to bed. This forms a stable model of behavior and a new regime.
- Man has phobias. Fears may be implicit for the person. But at the same time at night there is a feeling of sadness, anxiety and emotional instability.
Darkness is associated with something negative, and because of the experiences of the individual can not relax.
What to do?
How to want to sleep when you do not want? When insomnia episodes occur at least three times a week for 2-3 months, can talk about the chronic form of sleep disorders.
It is necessary to treat chronic insomnia under the supervision of a specialist. Self-medication can lead to dependence on medication and absolute inability to organize a night's rest without sleeping pills.
Chronic Sleep Disorder conducted in three directions:
- therapy;
- medical correction of the condition;
- independent "setting" of the mode and daily routine.
How to get rid of the disease at home?
What will help a person from insomnia at home?
If we are talking about several episodes of insomnia, but at the same time, the sleep disorder has not turned into a chronic form, you can correct the situation without the intervention of doctors.
How to fight:
- Correct dinner. It is necessary to abandon the dense and heavy dinner, as well as the use of any food just before bedtime (the gap between the last meal and the moment you go to bed should be at least three hours).
- The correct activity. During the day, the body just needs to be given a load. Even with sedentary work, you can abandon the elevator, replace public transport on foot, etc. But vigorously play sports for 6 or less hours before bedtime is not worth it, so as not to "cheer up" the body.
- Refusing to watch TV and surfing on social networks before bedtime. Practically all modern people sin with this, not realizing that the brain, after “absorbing” information, must spend time on its “digestion”.
- Relaxation treatments. A bath with salt or fragrant herbs, a light massage or meditation will have a relaxing effect and help you fall asleep faster.
Ways to fall asleep
How to fall asleep quickly if you can't sleep? Tricks to help you fall asleep faster:
- reading a book in bed (not too exciting and quite monotonous);
- information isolation (you need to close the curtains, turn off the TV and put the phone away to the other end of the room, at the same time turning off the lights and depriving yourself of the opportunity to study the situation);
- cool shower (after a cool shower, the person relaxes under a warm blanket and feels sleepy);
- eye warmer brings pleasant tactile sensations and speeds up bedtime;
- herbal pillow (fragrant sachets "for a sound sleep" can be purchased at the home goods store).
Medications
What to drink or take from insomnia? Pharmacies offer wide range of sleeping pills.
But before you start taking medication, you need to coordinate this issue with a specialist.
Most often, doctors prescribe Phenibut and Afobazol. The treatment regimen may include drugs aimed at solving a wide range of problems.
One striking example is Mexidol. Insomnia is effectively corrected with this drug, although the drug is also prescribed for circulatory disorders in the brain, vascular dystonia, the development of neurosis, encephalopathy, cardiac dysfunction, glaucoma, etc.
Afobazole for insomnia is prescribed in cases where the patient has anxiety levels increased. A drug Amitriptyline with insomnia prescribed to patients with severe forms of depression.
Folk remedies
What helps? It is believed that a glass of warm milk positive effect on sleep. You can also add a couple of drops. honey.
Effectively take honey with vinegar (in the proportion of 300 grams of honey to 3 teaspoons of vinegar). Two teaspoons of this tool will help you fall asleep.
If insomnia is caused by stress, the usual can correct the situation. pharmacy valerian.
Herbal decoctions serve as natural preparations that correct the problem of insomnia:
- Marsh mustard plaster It is necessary to fill in two glasses of boiling water and leave to infuse for 12 hours. After that, the tool must be filtered and take a hundred milliliters every three hours.
- One hundred grams melissa and one hundred grams fireweed mixed with two tablespoons thyme. There you can add a couple of dried cones hops and 75 grams motherwort. Infusion is kept in a dark place for 10 hours, after which it is taken on an empty stomach every three hours.
- A simple decoction of dill can easily solve the problem of insomnia, if you brew 2 tablespoons of seeds per cup of boiling water. Take a folk remedy should be every three hours, drinking half a glass at a time. You can also drink a glass just before bedtime.
How to overcome insomnia without medication?
Is it possible to cure insomnia without pills? Any form of insomnia (especially insomnia with neurosis) requires a categorical rejection of the actual rhythm of life and sleep.
First of all, it is necessary to clearly define the time at which it is necessary to go to bed and wake up. So the body can receive the expected desire to sleep.
It is necessary to eliminate the sources of stress, reduce the level of anxiety and work out the destructive attitudes / causes of experiences on your own or with a psychologist.
It is very important to “let go” the idea of insomnia and do not try to persuade your body to fall asleep, relax, etc. Otherwise, the psyche will be oppressed even more.
It will not be superfluous get rid of bad habits such as smoking and drinking. Information dependence will also have to be eradicated, since it is often the primary cause of nervous tension and insomnia.
Fighting insomnia should be complex. Doing self-medication should not be if the sleep disorder becomes chronic. In this case, it is better to resort to medical care in order to prevent the situation from worsening.
How to fall asleep if you can't sleep:
