Ah, insomnia … An uninvited guest who always stays overnight without an invitation. And you won’t fall asleep with such guests: you lie in the dark, look at your own thoughts with eyes wide shut, chew on the events of the day again and peer longingly into the brightening twilight outside the window. The wake-up call is like an amnesty. You can finally get out of bed and trudge to work, bearing all the signs of a sleepless night on your face: gray skin, dark circles under red eyes and sadly lowered corners of unsmiling lips.
If a insomnia visits you infrequently, you can somehow endure it and cope with it on your own and with home remedies. But when it comes constantly, turning your whole life into a complete lack of sleep, you need to go to the doctor. If possible, go to a somnologist who deals with sleep problems. By the way, doctors call insomnia an undeservedly beautiful word “insomnia”.
Types of insomnia and its causes
Insomnia can manifest itself in many ways. She won’t let anyone sleep. A person lies in his bed, even being physically tired, but sleep does not come.
Others suffer from the fact that sleep is interrupted all the time. Sometimes there are reasons for this — a loud sound, a cat jumping onto the bed, the snoring of a spouse sleeping next door. Sometimes there are no obvious reasons, but the unfortunate one still wakes up every hour, or even more often.
Still others suffer from waking up too early. There are still two hours before the alarm clock, and sleep is already in one eye. And there is no point in lying down, and getting up early. But with the onset of morning, an unbearable desire returns from nowhere to sleep the lost hours.
The most unlucky can get all types of insomnia at once: they fall asleep hard, wake up often, and can no longer fall asleep again.
It is clear that the body is rapidly tired from lack of sleep and weakens. Insomnia can lead to depression, neurosis, exacerbation of heart disease and pressure surges. Immunity is also reduced, not to mention performance, endurance, ability to remember and think fruitfully.
What can cause insomnia?
- Uncomfortable bed: duvet too heavy, mattress too thin/hard/soft/sagging, pillow too soft/hard/tall/thin, squeaky springs, wrong position.
- Stuffiness and dryness of the air in the bedroom.
- Bright lights and loud sounds.
- Excessively large dinner, including dishes that the stomach is hard to cope with.
- Hunger. For example, when a woman decides to follow a strict diet and “not eat after 18”.
- Stress at work or at home, inability or unwillingness to leave them outside the bedroom.
- Overwork, physical or nervous.
- Physical inactivity.
- Abuse of caffeinated drinks.
- Taking certain drugs that act on the nervous system exciting.
- Difficulty breathing associated with an attack of allergies or bronchial asthma, coughing with bronchitis, tuberculosis, etc.
- Diseases that cause pain in the joints, muscles, abdomen, or other parts of the body. It can be gout, and gastritis, and tonsillitis, and many others.
- Diseases associated with the appearance of skin rash and itching: eczema, allergies, dermatitis, measles, chickenpox, herpes.
- Diseases that cause frequent urge to urinate or defecate: cystitis, intestinal flu, salmonellosis, etc.
How to get rid of insomnia
First of all, you need to stop worrying, including about the fact that “today I won’t be able to sleep again.” Anything that makes you nervous gives extra points to insomnia. If you can’t cope with your own nervous system on your own, turn to the help of light plant-based sedatives.
- Get out of bed on time: no later than 23 hours.
- Make yourself a comfortable bed: buy a new bed with an orthopedic mattress and a comfortable pillow. In winter, it is most comfortable to sleep on fleece or baize bedding, in summer you can treat yourself to the pleasant coolness of silk or smooth satin.
- Take care of the correct air temperature in the bedroom. It should not exceed 20°C. Humidity is also very important. If you don’t have a humidifier, hang some damp terry towels in your bedroom. The air should be fresh — it is better to sleep in a ventilated room.
- Don’t overeat at night. Dinner should be light, from dairy or plant products. It is advisable to avoid not only coffee and cocoa, but also too strong tea at dinner.
- Before going to bed, it is advisable to take a leisurely walk in the fresh air. Active physical activity is undesirable — it excites the nervous system and then prevents you from falling asleep normally.
- It is useful to take a warm bath for 20 minutes, it is possible with herbs or essential oils. Cold or too hot showers are best avoided.
- Do not watch thrillers, dramas and news at night. Better read something boring.
Lecithin to protect the liver and brain: what does it do and where to find it?
Especially important fat: what is the danger of a lack of lecithin in the diet and how to make up for it.