How to deal with sleep disorders?

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A healthy per­son should have such a sound sleep that you can’t wake him up from a can­non. If this abil­i­ty dis­ap­pears, you need to find the cause and try to elim­i­nate it.

A person needs healthy sleep

“If you can’t fall asleep, count to three, well, or until half past four,” Rina Zele­naya joked. How­ev­er, although a sense of humor can bright­en up the time spent with­out sleep, it is still nec­es­sary to fight insom­nia. And this should be done in more effec­tive ways, because a healthy sleep is nec­es­sary for a per­son to pre­serve youth and pro­long life.

The Latin name for insom­nia is insom­nia. Accord­ing to sta­tis­tics, every third per­son on our plan­et suf­fers from it. We will talk today about what can cause insom­nia and how to deal with it.

Offset sleep time on vacation

Offset sleep time on vacation

One of the caus­es of sleep dis­tur­bance is the prob­lem of flight. It is not uncom­mon for a per­son to go to a resort to orga­nize a real vaca­tion for him­self, but he does not add up, because he can­not fall asleep. To pre­vent this from hap­pen­ing, fol­low these guide­lines:

    if the flight time is no more than six hours, it is advisable to try to take off during the day to arrive in the evening. This will help not shift the time of sleep, that is, have dinner and go to bed at the usual time. Thus, two adaptive mechanisms can be activated at once — food and sleep, which are powerful synchronizers of the body’s biorhythms. It is better not to sleep on the plane — after sleeping on the road, a person will most likely toss and turn from side to side in a new place;
    to normalize sleep after air travel, it will take about one day for each crossed belt. For example, if on vacation a person’s sleep time falls four hours later than usual, then it will take about four days to restore the regime.

What to do and what not to do before bed?

Going to bed not at the same time, a per­son can knock down the set­ting of bio­rhythms of sleep and wake­ful­ness. The best sleep time is con­sid­ered to be the peri­od from 22.00 to 7.00. To ensure a good night’s rest, you should:

    don’t eat before bed. Eating activates the activity of the digestive organs, sending invigorating impulses to the parts of the brain. The last meal should be light, and no later than two hours before a night’s rest. Before going to bed, it is permissible to drink a glass of warm milk with one spoon of honey;
    before going to bed, give up computer games and watching TV shows. TV and computer before a night’s rest have a stimulating effect on the central nervous system of a person;
    reduce activity. Communication in social networks before going to bed, serious phone conversations, any quarrel or conflict may not have the best effect on the quality of a night’s sleep;
    do not drink strong tea, coffee, and other caffeinated drinks at night. The last cup of such a drink can be drunk no later than eight hours before bedtime. That is how long its effect lasts.

Effect of stress on sleep quality

The most com­mon type of insom­nia is sit­u­a­tion­al. If dur­ing the day a per­son had a lot of prob­lems, at night he may have trou­ble falling asleep. Nev­er­the­less, you still need to try to sleep. Sleep­ing teas, for exam­ple, from hop cones, can help with this (two tea­spoons are brewed in a glass of boil­ing water, insist­ed for four hours, then drunk at night). You can also use spe­cial med­i­ta­tion tech­niques, for exam­ple, the tech­niques of Indi­an yogis:

    feel for the temporal artery with the middle and forefinger and, feeling uniform pulse beats, begin to count them. Sometimes it helps to fall asleep;
    stare at a shiny object. It can be a watch, a metal ball, or a piece of jewelry left on the table. Watch until your eyes start to droop.

If insom­nia haunts a per­son for more than a month, you do not need to attribute every­thing to stress, you should look for the real cause of the pathol­o­gy. Some­times latent dis­eases become such, in par­tic­u­lar, hyper­ten­sion or res­pi­ra­to­ry dis­eases. There­fore, if insom­nia per­sists, it makes sense to con­sult a doc­tor.

When is it time to go to the doctor?

When is it time to go to the doctor?

Sci­en­tists after observ­ing with the help of spe­cial devices the sleep of women who claimed that they could not close their eyes all night, deter­mined that they still sleep for about five hours. The thing is, they just don’t con­trol it. Some do not get to sleep for a long time in the evening, oth­ers wake up sev­er­al times in the mid­dle of the night. And still oth­ers, hav­ing slept sound­ly all night, wake up in the morn­ing with a feel­ing of weak­ness and fatigue.

A night with­out sleep, if it is only one, will not cause much harm to the body. How­ev­er, in this case, the body will need two nights of healthy good rest to recov­er. Hav­ing suf­fered with­out sleep for a cou­ple of nights, a per­son prac­ti­cal­ly sleeps on the go, ceas­es to enjoy life, he devel­ops for­get­ful­ness and inat­ten­tion. After five nights of wake­ful­ness, hal­lu­ci­na­tions can be observed, after fif­teen, the human psy­che is dis­turbed — drowsi­ness prac­ti­cal­ly merges with episodes of wake­ful­ness, and it is dif­fi­cult for a per­son to under­stand: is every­thing hap­pen­ing in real­i­ty or in a dream? If insom­nia con­tin­ues for even longer, the con­se­quences can be even more seri­ous.

Sleep dis­or­ders are con­sid­ered chron­ic if they both­er a per­son for more than three weeks. In such a sit­u­a­tion, you should def­i­nite­ly con­tact a spe­cial­ist.

How to activate the production of melatonin?

Mela­tonin is a hor­mone that is respon­si­ble for human bio­rhythms. This is the rea­son why it is called the sleep hor­mone. To acti­vate the pro­duc­tion of the hor­mone dur­ing sleep, fol­low our rec­om­men­da­tions:

    sleep in the dark. Synthesis of melatonin in the human body occurs from about midnight to three or four in the morning. Moreover, this does not necessarily happen in a dream, the main thing is that it be dark. Therefore, if you have to work late, it is recommended to dim the lights in the room. Windows should be covered with thick curtains. It is not advisable to leave a night light and TV turned on at night. And if you have to get up at night, do not turn on the overhead light, a night lamp will be quite enough;
    include in the diet foods containing melatonin — corn, bananas, nuts, pumpkin seeds, cheese, rice, chicken, turkey. Alternatively, you can use pharmacy preparations containing this important hormone (as prescribed by a doctor);
    try to fill your life with pleasure. Any pleasant things will help to stimulate the synthesis of melatonin — art, entertainment, communication with children and friends, and so on.

By Yraa

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