It happens that fatigue during the day literally knocks you off your feet, you go to bed and … you can’t fall asleep for half the night. A large number of people suffer from insomnia, and age in its development practically does not matter. It affects young and old, even children suffer from it.
Episodic manifestations of insomnia do not harm the body, but if insomnia becomes chronic, then this significantly reduces the quality of life and spoils health. Where does it come from?
How does insomnia occur?
Sometimes it can be very difficult for us to fall asleep: we think about plans for tomorrow in bed, sort out quarrels with our spouse, think about talking with a girlfriend – in a word, we do everything so that our brain works actively and does not go to rest.
As a result, we toss and turn from side to side without sleep. Nervous tension or active mental activity does not allow the brain and body to rest, causing insomnia. In the evening, you need to turn off your head from all disturbing and upsetting thoughts, think about something pleasant or beautiful.
In addition to nervous tension, sleep peacefully muscle tension will not give either – if your muscles hurt from constant sitting, your back is numb from a car seat, if your muscles are in spasm or your lower back hurts, do not expect a restful sleep. Pain syndrome disrupts calm dream – headache, toothache or other types of pain are also causes of insomnia.
We drink a lot of stimulant drinks, no wonder our sleep is not of good quality. It is necessary four hours before bedtime to give up strong coffee and black tea, carbonated drinks, especially cola and energy drinks. All of them contain large doses of caffeine, a brain stimulant.
Another problem with poor sleep is your digestion – a too hearty dinner with an abundance of fats and protein will not let you fall asleep, they are digested up to 6 hours and disrupt normal rest. Therefore, you need to have dinner at least 3-4 hours before bedtime.
However, going to bed hungry is also not an option – the brain will constantly send you signals to go to the refrigerator, with thoughts about food there is no time for sound sleep – those who sit on restrictive diets with the principle “do not eat after 6”.
Often insomnia is caused by discomfort in bed, a disturbance in the environment – often people do not sleep well in a new environment, in a new place. Uncomfortable pillows and a sagging mattress have a harmful effect on sleep. In addition, stuffiness and dryness of the air, bright light in the bedroom and noise contribute to poor sleep. We are already accustomed to the fact that we are surrounded by too loud sounds, but they tire the brain so much that by night, in noisy conditions, it cannot relax – everything annoys it.
The quality of sleep is affected by the TV and the computer, the flashing of bright dots and the combination of bright dynamic pictures overload the brain, and, coupled with negative information, it becomes an excessive irritant.
Oddly enough, a small load disturbs sleep, that is, unlike your brain, your body is not yet tired, its tissues have not yet used up the entire supply of energy. You don’t move much, so your body doesn’t get enough exercise. Sometimes you don’t want to sleep on weekends because of laziness and violation of the regime – you knock down your biological clock by late awakening, the body does not get tired and the “sleep” command does not work.
How to get rid of insomnia?
In addition to the fact that it is necessary to eliminate the factors that cause insomnia, it is also necessary to apply some tricks, psychology and folk wisdom.
First of all, to saturate the blood with oxygen, give the body a little exercise, and the brain a rest, saddle a light walk before going to bed – this can be a trip to a distant store for ice cream, walking with a dog or meeting with friends in the open air. This will give you the opportunity to think, relax and fall asleep peacefully.
If a walk is not possible, open the windows an hour before bedtime if it is warm, or a window if it is cold, and bring the temperature in the bedroom to 18-20 degrees. In the heat of the summer, air conditioning will do just fine. 18-20 degrees Celsius is the ideal temperature for sleeping, it is ideal to turn on a humidifier or, if not, soak a few towels and hang them in the bedroom. For people with periodic insomnia, home fountains with smoke and the murmur of water have an excellent relaxing and calming effect, you can turn on the sound of the surf or the sound of rain in the player.
Before going to bed, you can read a book or watch a melodrama, a light comedy, in a word, something that does not greatly excite the brain.
To combat insomnia, a strict regimen is important, even on weekends. Those who go to bed at midnight or even get up late and late are more likely to suffer from insomnia. The best time to go to bed is between 22:00 and 23:00.
Traditional medicine recipes for insomnia
warm water has a great relaxing effect bath, when herbs or aromatic oils are added to it, its effect is enhanced. Lavender, peppermint or lemon oil is great, you can buy them at a pharmacy and add them to a filled bath.
Sasha at the head
You can place a sachet at the head of the bed – a canvas bag with dry herbs – mint, oregano, St. John’s wort, lavender or chamomile. The aroma of herbs will calm and relieve stress.
Lavender oil is good for insomnia: lubricate whiskey with it, massage lightly before going to bed.
Drinks for good sleep
You can use decoctions of herbs inside an hour before bedtime – it can be an infusion of dill seeds or hop cones, do not forget about the traditional folk remedy – a glass of warmmilk with honey or tea with mint or lemon.
The music of Mozart or Vivaldi helps to sleep better, breathing exercises or the idea that you are at the seaside or in the bosom of nature. In a word, the brain needs to be distracted from the routine and switch.
Is it worth taking medication?
Of course, there are medications for insomnia, but they have a lot of side effects and are prescribed only by a doctor in severe cases of insomnia. These drugs are dangerous due to severe oversleeping, addiction and dependence.
Herbal preparations with a sedative effect have a milder effect – use a course of motherwort or valerian tincture, you can use Persen or Novo-Passit.
What you should not do is to relax in the evenings with the help of alcohol – of course, a glass of wine or a bottle of beer has a relaxing and hypnotic effect, but even light alcohol is addictive. Therefore, make drinking alcohol the lot of holidays and events, or refuse altogether.
Insomnia is an unpleasant phenomenon, but if you don’t dwell on it and don’t think while lying in bed: “Well, I won’t fall asleep again,” your condition will become calmer and you will fall asleep easier. Remember, we program our own behavior.
Are you sleeping well?