Each person for a good rest should sleep at least 7–8 hours daily, but there are situations when it is not possible to fall asleep. In many ways, nighttime sleep is affected by a lack of exercise and solid food at night, stress at work and at home, as well as one’s own habits of staying up late. Many people try to solve the problem by taking sleeping pills, but this is not the best option. It is important to start by making lifestyle changes and regimen changes.
Sleep disorders and lack of night rest
Daily sleep is essential for the full functioning of the nervous system and maintaining health. But many people suffer from chronic sleep deprivation associated with insomnia. Often they lie in bed for hours without sleep, tossing and turning from side to side and falling asleep in the morning, and after a couple of hours they already have to get up for work. Naturally, such poor-quality sleep does not give rest to the brain and body, provokes lethargy, malaise, headache and even depression. In many ways, sleep problems are associated with lifestyle and the formation of pathological habits: eating at night, going to bed after midnight, spending many hours at the computer monitor before going to bed.
So that the body and nervous system can get proper rest every night, it is important to fight insomnia. But you need to do this not by taking sleeping pills, but by making changes in your usual life, forming the right sleep habits.
What affects sleep: stress, physical inactivity
Many people note that problems at work or turmoil in family life, quarrels and problems deprive them of sleep. This is understandable, since emotional stress significantly affects the body. Anger, irritation or overexcitation form an increase in metabolic processes, send millions of signals to the brain that need to be processed. In such a situation, the brain cannot quickly adjust from activity to rest, it works with tension. If it is acute stress that is associated with any events (job change, moving, death of loved ones), sleep problems are temporary. But chronic stress, which affects the day to day, leads to prolonged insomnia.
Equally important is the physical activity of a person during the day. If a person works mainly in the office, he experiences a lack of physical activity, his body does not properly get tired to switch from vigor to sleep. The reverse situation is also possible: heavy physical exertion and overwork is physical stress, which can also disturb sleep. What can you do to eliminate insomnia from your life?
Change of habits
Often the person himself is to blame for sleep disorders. Non-compliance with the daily routine, the habit of drinking a lot of coffee or drinking alcohol in the evening, using gadgets in bed — all this negatively affects the brain and switching it from activity to sleep. It is necessary to meticulously change habits, abandoning the TV, smartphone and other gadgets in the bedroom, weaning from eating at night and taking psychostimulant drinks (coffee, energy drinks, alcohol in combination with nicotine). If sleep does not occur within 15–20 minutes when you go to bed, you should not lie down waiting for sleep. It is worth getting up, taking a warm bath, drinking a cup of tea or reading a book. This will help create a feeling of sleepiness. And only then you need to lie down again.
When a person lies in bed without sleep, he forms wrong sleep habits. Basically, he sets his body up not to sleep in bed, but just to lie there. And the brain can get used to this setting.
Change your exercise level
In order to fall asleep faster in the evening, during the daytime, the body needs to work actively so that physiological fatigue occurs. Those people who sit for hours in offices experience a lack of physical activity. Their brain is overloaded, while the body is not yet tired and not ready to rest. Therefore, it is important to pay attention to active activities, walks and visits to the gym. Regular physical activity helps to expend energy, maintain body tone, balances the processes of excitation and inhibition in the nervous system, which has a positive effect on sleep.
On average, a person needs at least 30 minutes of physical activity per day and approximately 150 minutes per week. It can be swimming, jogging in the park or even evening walks with the dog in the fresh air, walking at an intense pace. Doing this is one of the good habits.
If nothing helps to normalize sleep, you should consult a therapist or neurologist to find out the true causes of insomnia. It is dangerous to take any medication that affects sleep processes on your own. Antidepressants and sleeping pills have especially serious side effects, they can cause increased daytime sleepiness, withdrawal symptoms and other troubles that can interfere with your usual activities.
It is important not to take medications that affect sleep late in the evening or at night, by morning their effect has not yet ended. In addition, if a person is taking sleep medications, they should be taken in courses with significant breaks to avoid addiction or withdrawal symptoms.
If sleep disturbances are prolonged, accompanied by poor health and increased pressure, headache, you should not take medication without a doctor. It is necessary to undergo an examination and identify the cause of health problems. Often, insomnia is one of the symptoms of serious pathologies.
Relieve stress, anxiety
Often insomnia is due to anxiety. The brain is overloaded, in the course of thinking about all the daily problems, stress hormones are actively synthesized, stimulating metabolism. For people who constantly have problems with overthinking at night, experts suggest scheduling a time each day, such as between work and dinner, when to sit down and methodically write down one or two sentences about what is bothering you and how you can solve this or that problem. . By systematically documenting these issues throughout the day, one will be less likely to dwell on them at night.
Another common anxiety that comes with insomnia is the growing realization that sleep doesn’t come when it should. The stress and frustration associated with insomnia only makes things worse. Therefore, it is important to be distracted, not to look at the clock and learn to switch your attention.