Insomnia: types, causes, what to do and how to fall asleep without medication

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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.

light, cool backgrounds, energy
multnomah falls, waterfall, nature
cat, animal, asleep

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.

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By Yraa

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