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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

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?

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.

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