Symptoms of insomnia, how to deal with it and what you need for healthy sleep

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Sleep is a phys­i­o­log­i­cal process that ensures the full func­tion­ing of the brain and all body sys­tems. It is nec­es­sary to main­tain the bal­ance of the emo­tion­al and phys­i­cal state.

Insom­nia is a sleep dis­or­der asso­ci­at­ed with its short dura­tion or low qual­i­ty, which neg­a­tive­ly affects well-being dur­ing wake­ful­ness. Insom­nia is man­i­fest­ed not only in the dif­fi­cul­ty of going to sleep, but also in fre­quent abrupt awak­en­ings, a long inabil­i­ty to fall asleep after them, and wak­ing up too ear­ly. One way or anoth­er, sleep time is reduced, irri­tabil­i­ty appears, a feel­ing of con­stant fatigue, the body does not rest ful­ly.

Today we will talk about how to help your­self fall asleep, sleep long and sound­ly. About the pos­si­bil­i­ty of elim­i­nat­ing the fac­tors that influ­enced the appear­ance of insom­nia, and about how to get enough sleep. If your insom­nia is not asso­ci­at­ed with a seri­ous ill­ness, we will help you solve it, if on the con­trary, we will sug­gest how you can reduce its man­i­fes­ta­tion.

Sleep dura­tion and time

It is impos­si­ble to deter­mine exact­ly to the minute how much sleep each per­son needs. This indi­ca­tor depends on the indi­vid­ual char­ac­ter­is­tics of the per­son and many fac­tors that change from day to day. Basi­cal­ly, accord­ing to experts, the dura­tion of sleep should vary from 7 to 10 hours. The most valu­able sleep for health lasts from 20–22 hours to 5–6 in the morn­ing. And the brain rests best before mid­night, that is, these few hours are the most valu­able.

Caus­es of sleep dis­tur­bance

    The presence of complex diseases such as cancer, diabetes, bronchial asthma.
    Neurosis, stress, depression, anxiety.
    Taking psychotropic drugs or alcohol.
    Hormonal diseases.
    Unfavorable external conditions.
    Sleep hygiene disorder.
    Breathing disorders during sleep, snoring.
    Painful sensations.
    Pregnancy.
    Night shift work, sleep failure.
    Sleep dysregulation in old age.

Tips for nor­mal­iz­ing sleep

    Move more during the day, be physically active. In order to want to rest, you need to be well tired.
    Follow a certain routine of the day.
    Don’t overeat before bed, don’t go to bed too hungry.
    Alcohol, caffeine, and cigarettes are stimulants that interfere with sleep. Their reception before going to bed is contraindicated.
    Spend 15 minutes before going to bed to relax. Warm bath, pleasant, calm music, meditation.
    Seek medical attention promptly for any medical conditions. This will help improve both physical health and relieve obsessive negative thoughts.
    Go to bed as soon as you feel sleepy. If you can’t fall asleep, do some monotonous work for about half an hour, without bright lights and loud noise, and try to fall asleep again.
    Create comfortable conditions before going to bed: temperature, humidity in the bedroom, absence of extraneous noise.
    Do not take sleeping pills on your own. Such treatment is carried out only under the supervision of a doctor, as addiction may occur and the problem will only worsen.
    Understand the causes of insomnia, try to eliminate them.

What is bet­ter not to do before bed?

What is better not to do before bed?

    Eliminate daytime sleep, especially in the late afternoon.
    Avoid foods containing caffeine: coffee, chocolate, tea, cola. The last use of such products should be at least 6 hours before going to bed.
    Do not smoke before bed and do not drink alcohol, as this stimulates the activity of the nervous system.
    Skip heavy workouts before bed. To keep yourself in shape, replace them with outdoor walks, and train no later than 5 hours before bedtime.
    Do not give in to stress, learn to abstract.
    Postpone the showdown until morning. Try not to swear while lying in bed. Do not defile the room with negative emotions, the sleeping place should be associated with sleep, relaxation and rest.
    If problems arise, stop watching TV before bed, especially in a brightly lit room. Bright light tells the body to stay awake.

Dan­ger of insom­nia, symp­toms

Pro­longed insom­nia robs a per­son of the time intend­ed for rest and restora­tion of the ner­vous sys­tem. This is fraught with the appear­ance of absent-mind­ed­ness, the inabil­i­ty to con­cen­trate, and a decrease in work­ing capac­i­ty.

If the sleep is defec­tive, a grad­ual deple­tion of the ner­vous sys­tem is pos­si­ble. Long-term sleep prob­lems are often the cause of many men­tal ill­ness­es.

Due to sys­tem­at­ic pro­longed insom­nia, symp­toms such as hal­lu­ci­na­tions, loss of con­scious­ness may occur. In this case, you should imme­di­ate­ly con­tact a spe­cial­ist. But this is an extreme degree, it is bet­ter not to bring it to this and nor­mal­ize the sleep process in a nat­ur­al way, by nor­mal­iz­ing the psy­cho­log­i­cal and phys­i­cal state.

Treat­ment for insom­nia

Treatment for insomnia

Sleep dis­or­ders are usu­al­ly treat­ed with med­ica­tion, with a course of anti­de­pres­sants pre­scribed by a doc­tor, or folk reme­dies.

For exam­ple, a decoc­tion of pump­kin.

To pre­pare such a decoc­tion, you need 300 g of peeled and grat­ed pump­kin pulp. Put it in a saucepan, pour 1.25 liters of cold water, bring to a boil, remove from heat and let it brew for 1 hour. Take ½ cup 1 hour before bed­time. Chil­dren from three years old take no more than 50 g.

Or herbal tea.

To pre­pare, take 50 g of hops, 40 g of valer­ian root, 25 g of mint, a table­spoon of hon­ey, 25 g of chico­ry root. Put every­thing except hon­ey in a ther­mos, pour 1 liter of boil­ing water, let it brew for 12 hours. Drink before going to bed for 1–2 hours, pre­heat­ing and adding hon­ey. Keep in mind that using herbs on their own can be haz­ardous to health. Before use, con­sult a doc­tor to iden­ti­fy pos­si­ble con­traindi­ca­tions for you

By Yraa

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