What to do with insomnia: how to quickly fall asleep?

Insomnia is a clinical syndrome in which the deep sleep phase is shorter than the norm or is completely absent. In other words, insomnia is a lack of sleep. This is a very common disease. It has a place to be in the lives of many people. Disruption of sleep and lack of vigor greatly interferes with everyone who suffers from insomnia in everyday life. Not everyone knows what exactly causes insomnia and how to get rid of it. This article will talk about what insomnia is, about the existing causes of insomnia, what negative effects it has and how to get rid of it once and for all.

During many illnesses, patients often complain of sleep disturbance. From this we can conclude that chronic insomnia is the cause of many diseases. And this is natural. The body does not have time to replenish the resources spent during the day, because of this there is a gradual depletion of the body.

Before rushing to get rid of insomnia, you need to know its consequences, causes and symptoms, since insomnia can be caused by several factors, each of which requires a certain approach.

There are 3 stages of insomnia:

• Violation of falling asleep.
• Superficial and intermittent sleep, which may be accompanied by nightmares.
• Earlier motivation.

According to statistics, every fifth person in his life experienced insomnia.

Psychiatry and neurology are sciences that study insomnia.

Causes of Insomnia

Sleeping area. Very often an uncomfortable bed, a hard mattress, a small pillow cause insomnia even in the most healthy person.

1. Environment. Insomnia can be caused by poorly ventilated rooms, high or low temperature, extraneous noise, sunlight, draft, and unpleasant odor.
2. Stressful situations, life problems, emotional stress. As a rule, very suspicious people suffer from such causes insomnia. Before going to bed, they constantly think about something, always “wind up” themselves and therefore cannot sleep for a long time.
3. Improper nutrition. Eating fatty foods and eating before bedtime, guarantees not only insomnia, but also the appearance of excess weight.
4. The disease. Various diseases disrupt the normal functioning of the body, resulting in insomnia.
5. Unstable daily routine. The instability of getting up and going to bed causes a violation of the human biological rhythms. The body does not have time to change each time under the new daily routine and gives a malfunction. Insomnia appears.
6. Snore. During snoring, access to oxygen is blocked. Due to a lack of oxygen, a person constantly wakes up. During the night, he can wake up from 30 to 40 times. Therefore, counting on a healthy and sound sleep is useless.
7. Taking medications and stimulants of the nervous system. Taking medication, coffee, energy drinks, etc. excites the nervous system, causes insomnia and reduces the duration of the deep sleep phase.
8. Bad habits. Smoking, alcohol, and heavy energy intake, especially in the evening, have a negative effect on the nervous system. As a result of irritation of the central nervous system, a person cannot fall asleep for a long time.

The negative effects of insomnia

• Intermittent and shallow sleep.
• Weakened immunity.
• The onset of the sleep phase after one or more hours.
• Frequent awakenings at night.
• Disturbing dreams.
• Drowsiness during the day, lethargy, fatigue.
• Headache and dizziness.
• Reduced performance and increased fatigue.
• Feeling weak in the morning.
• Violation of the regime of the day.
• Deterioration of memory and concentration.
• Discomfort during sleep.
• Decrease in mental and physical activity, irritability.

In addition to all of the above factors, insomnia negatively affects the appearance. Red eyes, dry lips, bags under the eyes, fatigue. As you can see, the effects of insomnia are very undesirable, and you need to get rid of it as soon as possible.

How to beat insomnia

Following the recommendations described below, insomnia can be forgotten forever.

1. Compliance with the daily routine. If you go to bed and wake up at the same time, the body will quickly get used to it, and insomnia will disappear.
2. Doing sports. Physical activity has a beneficial effect on the nervous system, accelerates metabolism and improves blood circulation. However, do not engage in heavy physical exertion 2-4 hours before going to bed.
3. Restrict on eating before bedtime. It is recommended to limit yourself from eating 3 hours before bedtime. This advice will not only ensure a healthy and sound sleep, but also protect the figure from unnecessary pounds.
4. Comfortable conditions. Pleasant and comfortable atmosphere, well-ventilated room, peace and quiet, all this will ensure a deep and healthy sleep.
5. Creating a calm atmosphere before going to bed. A dream will be sound if you refrain from watching TV in 15-20 minutes before reading a book or listening to calm music.
6. A walk. A light walk in the fresh air will have a beneficial effect on sleep. Sleep will be strong and long.
7. Comfortable postures while sleeping. It is advisable to try to sleep on the left side. This situation gives less stress on the gastrointestinal tract.

For prevention, you can sleep on your stomach, while turning your head to the left. Such a pose is natural to humans. It is in this position that babies sleep.

How to get rid of insomnia at home

Treatment with herbal tinctures:

Herbal tinctures are the best choice because they:

• They have no contraindications.
• The number of side effects is minimal or completely absent.
• They contain a large number of vitamins useful for the body.
• They have positive effects on the human body.
• Affordable price.

1. Lemon, honey and mineral water. Mix a tablespoon of honey, a spoonful of mineral water and 1⁄2 tablespoon of lemon. Take in the morning. Duration 4 to 5 weeks.
2. Honey and water. For 250 ml of boiling water, use 1 tablespoon of honey. Drink just before bedtime. Instead of water, the use of kefir is permissible.
3. 10 g of valerian, mint, white mistletoe and hawthorn flower. Mix in 250 ml of boiling water and take 2 times a day: in the morning and before bedtime.
4. 10 g of boron, oregano and 5 g of valerian boil in 100 ml of water. Drink before bedtime.
5. 30 g of mint and motherwort, 20 g of valerian and hop cones. Boil for 15-20 minutes, then strain, and drink 1⁄2 cup 2-3 times a day.
6. 5 g of thyme, motherwort, calendula and 10 g of collection. Boil in 250 ml of water for 10 minutes. Drink 100 ml at bedtime.
7. Pharmacy chamomile, mint, fennel fruits, valerian, caraway fruits. Mix everything proportionally. Pour 250 ml of boiling water, strain after half an hour. Take 3 glasses a day. 2 glasses in the morning, 1 glass before bedtime.
8. Mint, lemon balm, St. John's wort, valerian and hop cones. Pour 250 ml of boiling water. Take during the day.

Sleeping pills

Sleeping pills are very suitable for people who can not sleep for a long time. They are very easy to manufacture. Such pillows can be made without outside help at home without much cost.

Necessary ingredients: any herbs that satisfy the desires and needs and have sleeping pills.

The pillow should be made of dense and natural fabric. They need to be stored in tight places.

Bathrooms with relaxing, calming, and sleeping pills

Taking relaxing baths has a beneficial effect on a person’s sleep. Water should be warm and as comfortable as possible for the body. It is advisable to take such baths just before bedtime. The duration of water procedures should be no more than 30 minutes. Relaxing baths are not recommended daily. You can use various aromatic herbs, which will provide even more sound sleep.

Relaxing baths relieve stress, calm the nervous system, and reduce the spinal cord's excitability. You can also apply various salts and bath foams.

Foot baths have effects similar to relaxing baths on the body.

Pharmacy drugs for insomnia

Before use, it is recommended to consult a specialist.

All of the drugs described below are very popular among those who suffer from insomnia, have a minimum of side effects and contraindications and are not very addictive.

• Roserem
• Ambien
• Moonesta
• Sonata
• Zaleplon
• Zolpidem
• Trittiko
• Glycine
• Novo Passit
• Donormil
• Melaxen

Take sleeping pills should only be in those cases in which all of the above recommendations and recipes do not give a positive result.

Insomnia during pregnancy

In general, pregnant women can fight insomnia, like all other people, with one exception.

ATTENTION! The use of drugs to improve sleep, sleeping pills and herbal infusions is strictly prohibited.

In 70% of cases, you can independently solve the problem with insomnia. Using the knowledge gained in this article, you can easily and easily get rid of insomnia in a short period of time. If there is a need to take heavy sleeping pills or specific drugs, then the initiative in such cases is not welcome. Consulting with a doctor is highly recommended.

Video: 13 Ways to Fall Asleep Quickly