Seven to eight hours of sleep every night is recommended to keep you healthy, productive, feeling good and prolonging your life. But over 35% of people typically get less than seven hours of sleep. If insomnia becomes a serious problem, affects health, headaches and malaise, dizziness and memory problems form, an appointment with a neurologist and an examination are necessary. In addition, in order to normalize your sleep, you need to follow a number of simple recommendations, including adjusting your diet, exercise regimen, and creating a sleep-friendly environment.
Insomnia: when you need an appointment with a neurologist
First of all, if sleep is disturbed and constant lack of sleep does not allow you to work normally, it is important to find out why this is happening. An appointment with a neurologist or therapist is required, a discussion of all the factors that can lead to insomnia. In addition, an appointment with a neurologist is necessary if an excruciating headache or migraine, nausea, memory impairment, severe weakness or dizziness occur against the background of insomnia. It is worth finding the phone number of the clinic +7 (499) 519–32-56, dealing with insomnia, if the problem with sleep is not solved even after following all the recommendations, eliminating all possible influences on the process of falling asleep. In addition, an appointment with a neurologist is needed if insomnia is combined with signs of depression, neurosis, chronic pain syndrome or serious somatic diseases (cardiovascular, diabetes, thyroid lesions). If during the examination the doctor does not find any serious deviations in the state of health that require treatment and provoke insomnia, it is important to pay attention to some recommendations, the observance of which can normalize sleep.
Sleeping area and environment
If a person tends to toss and turn half the night without sleep, it is worth asking yourself why this is happening and carefully assessing your own bedroom. Often, various irritants that seem insignificant during the day can significantly spoil the rest at night. So, the bedroom should be dark, quiet and with a comfortable air temperature. You should not save on beds and linens, everything should create conditions for maximum comfort. You may need to invest in a new mattress if waking up from sleep is accompanied by pain in the back or neck, and in order to get into a comfortable position, you need to turn in bed for a long time.
In addition, you need to critically examine the bedroom environment and remove from it everything that can disturb a good night’s sleep. The room should be a place reserved only for sleeping and intimate relationships. If a person also does homework, answers emails, calls mom, makes shopping lists, and even eats or watches TV in their own bedroom, it will be more difficult to relax in such an environment when it is time to get ready for bed.
Refusal of gadgets: calmness and relaxation
At least a couple of hours before bedtime, you should turn off all gadgets — a smartphone, computer, TV. It is better to replace all this with reading a book or magazine, walking or hobbies. There is evidence that the use of such devices before bedtime provokes headaches, vision problems, fatigue and, of course, affects the process of falling asleep.
It is equally important to follow a sleep schedule, even if the overall work schedule is irregular and there are many things to do.
If a person sometimes falls asleep in front of the TV at 9 pm, but otherwise works until midnight, and at other times goes to bed at 2 am, it is difficult to talk about a full sleep and well-being. Sleep is a physiological process that requires a regimen in order to form certain preparatory processes within the body. So even if you go to bed late, choose a bedtime around eight hours before you need to wake up, and stick to it every night.
Does exercise always help sleep?
Naturally, regular exercise is useful for promoting health, fighting excess weight and preventing cardiovascular and metabolic diseases. In addition, regular exercise can normalize sleep, make it deeper and more restful. But there are certain conditions that can lead to problems. Vigorous exercise for two hours before bed can make it difficult to fall asleep, as the body is agitated and needs time to adjust to a new, calm rhythm.
Alcohol, caffeine, siesta and headache
It is important to pay attention to the use of coffee and strong tea, as they contain caffeine, an excess of which can provoke headaches, malaise, agitation and disrupt sleep. It is worth leaving the use of coffee for the first half of the day, and before going to bed, do not drink black or green tea, replacing it with herbal tea. Drinking alcohol also has an ambiguous effect on sleep: in some people, small doses of strong drinks form drowsiness, while others experience headaches and insomnia.
Avoid caffeine and alcohol four to six hours before bed. And although some beers can help you fall asleep, the later removal of alcohol from the blood and the active work of the kidneys to eliminate fluid from the body can lead to awakening and subsequent difficulty falling asleep.
There is nothing wrong with a short afternoon nap. But if you fall asleep after 4 p.m. and wake up later than 6 p.m., problems may arise, a feeling of weakness and a headache is formed, as well as a problem with falling asleep at the usual time. In this case, it is better to fall from 13–14 hours to 16 hours or refuse daytime sleep.
Nutrition and sleep: how are they related?
In addition to the fact that food itself, due to the content of certain components, can have a calming or stimulating effect, sleep is significantly affected by the amount and time of eating. If you eat fatty and dense meals shortly before going to bed, you may experience poor sleep, frequent awakenings and abdominal discomfort. However, many cannot fall asleep on an empty stomach at all, all thoughts are concentrated only on the food that is stored in the refrigerator. Eating at night is not the best idea. Night raids to the refrigerator not only have a bad effect on metabolism, but can also disrupt sleep. Spicy foods are known to trigger heartburn attacks that can wake you up in the middle of the night. If you need to eat before bed, you should choose light snacks instead of heavy meals. In addition, you need to introduce a regimen into your diet, eat food at the same time.