Sleep is an important part of our lives. In the absence of the necessary night’s rest, we can feel tired in the morning, sleepy all day and lack energy for work and daily activities. Currently, not only the elderly suffer from insomnia and sleep disorders. A large number of young and active people also faced this problem. To help themselves, a person resorts to the use of sedatives or sleeping pills. But their action is not always effective, since it is necessary to act not on the symptom of the violation, but on its cause. Sedatives stop their effect after the person stops resorting to them, which again provokes sleep disturbance. Therefore, it is worth delving into the study of the causes of insomnia in order to help yourself restore healthy sleep and improve well-being.
Psychological health and sleep pathologies
The first and most common reason that can cause sleep disturbances in most people of all ages is psychological. Stress and strong feelings provoke the appearance of insomnia. In another way, this condition is called insomnia. It manifests itself in the fact that a person cannot fall asleep for several nights in a row or has difficulty falling asleep for a long time. The nature of the manifestations of insomnia can be quite long-term — lasting up to several months. One can imagine the consequences that a person has to face in a situation of sleep disorders — this is lethargy, poor health, dizziness, bad mood and lack of activity.
Another type of insomnia is called hypersomnia. It manifests itself in the fact that a person feels the need for a very long night’s sleep and feels very sleepy during the day.
In both cases, the manifestation of insomnia is caused by severe psychological stress, emotional experiences that disturb the person, or depression.
Our physiological manifestations are strongly associated with consciousness — fears, anxieties, doubts and other life experiences that can lead to sleep disturbances. Faced with one of these manifestations, it is worth seeking help from a psychologist or psychotherapist. Doctors do not advise trying to help yourself on your own or with the help of sedatives — sleep disturbances can be caused by psychosomatic disorders or old traumas. The specialist will help to improve the emotional state, resolving the problems that disturb the person.
Human sleep and the causes of its violation
The causes of insomnia can be caused by a variety of diseases. Their range is quite wide. Among them are disorders in the work of cardiac and renal activity, arthritis, pressure, itching, asthma, colic, restless legs syndrome. Therefore, it is worth abandoning self-treatment and undergoing a full examination by specialists. Ignoring the dangerous symptoms of insomnia can provoke further development of a health disorder. In this case, you may need the help of a cardiologist, endocrinologist, psychologist.
Human sleep and its disturbance depend on too much physical stress or mental fatigue, caffeine, alcohol, fatty and junk food.
Healthy sleep and well-being during the day depend on the full-fledged work of all internal organs and systems. Following the advice of doctors, you should seriously take care of your health and not take it lightly: reconsider the habits that destroy the body and nervous system.
How to get healthy sleep back
Turning to a doctor for help, everyone has the opportunity to get help in the form of massage, various baths, electrophoresis, electrosleep and other useful procedures that ensure a healthy sleep of a person.
Most often, for the prevention of insomnia and the treatment of its disorders, a complex treatment of the physiological and psychological state of a person is prescribed. That is, along with the procedures, sedatives of a sedative or nootropic content are prescribed, which help to improve the functioning of the brain.
Tips before bed
Human sleep largely depends on lifestyle. You should establish a daily routine and nutrition, make it right in order to ensure your health and well-being. Doctors recommend going to bed on time, not depriving yourself of the most valuable hours of night rest — this is the time between 22.00 and 24.00 hours. You should also avoid overeating before bed and eating fatty, salty, fried foods, convenience foods and fast food. Nutritionists advise accustoming yourself to a light dinner — it can be a salad, a glass of kefir, vegetables, fruits. Along with this, do not forget about the benefits of vitamins and strengthen the immune system.
The habit of walking in the fresh air is very useful, it is especially useful to do this before going to bed.
Physical exercise helps to normalize health, but for sound sleep it will be better if such activity stops about 3 hours before a person goes to bed. Thus, it will be possible to avoid excitement, which can interfere with sleep.
Prevention of insomnia
A person’s sleep, in addition to the presence of various kinds of diseases, depends on his emotional state and activity. < In order to sleep soundly all night with a deep, sweet sleep, it is important to follow some recommendations. It is worth avoiding too active and noisy activities before bedtime. It is important to stop watching violent or catastrophic TV shows. When reading before going to bed, it is better to give preference to light positive literature without oppression and pressure on the psyche.
Take a soothing bath in the evening with foam and aromatic oils — lavender, jasmine, ylang-ylang.
Proper daily routine brings great health benefits. In addition, the bed is of considerable importance — it should not only be comfortable, but also provide aesthetic pleasure.
Leave the anxieties of the day in the past so that nothing can disturb your sleep. Psychologists advise, before falling asleep, to make a promise to yourself not to scroll through the negative events of the past day in your head and try not to think about anything. Meditative techniques have a good effect on healthy sleep — before falling asleep, you can listen to soothing music, thus relaxing your mind.
Neurology. National leadership. / Ed. E.I. Guseva, A.N. Konovalova, A.B. Hecht - 2014