Insomnia torments: what to do at home?

Violation of the duration and quality of sleep negatively affects human health, and prevents planning of work and rest. Insomnia is not selective - it can overtake both an adult and a child of different sexes, regardless of region of residence and standard of living. However, according to statistics, women (increased emotionality), as well as elderly people (hormonal and other age-related changes) are more likely to be affected by it.

Of course, it does not arise without cause and always has consequences. Therefore, if you cannot fall asleep quickly or if your sleep becomes restless, you need to determine the causes of the nervous system disorder and begin effective treatment.

Causes of Insomnia

A violation is the lack of full sleep more than 2 times a week, which is observed for a month or longer.
Insomnia can occur for a variety of reasons, both endogenous (disturbances in the body) and exogenous (external factors).

Among the exogenous factors, the following are most common:

1. Bad habits. It is known that smoking, alcoholism, and the use of narcotic drugs inhibit the nervous system. Prolonged use of sedatives, tranquilizers and sleeping pills inhibits the central nervous system's ability to independently regulate the wakefulness and rest regimen. So, as a result of long-term treatment, the brain gets used to the help “from outside” and cannot independently slow down the work of internal systems, as a result of which the body is in a state of excitement.
2. Violations of the schedule. The biological clock determines the effective falling asleep in the period from 22:00 to 00:00, no later. Fans of nightlife violate biorhythms, as a result of which sleep can only come in the morning and at completely different hours. At the same time, there is a tendency to shift the upper boundary, and a person falls asleep every time later and later.
3. Diet. Oddly enough, the quality and duration of sleep is affected by the type of food and drink consumed, as well as dinner time and the size of dishes. For a comfortable falling asleep, the habit of tightly stuffing your stomach should be eliminated, because the body instead of resting begins to actively and long digest food, especially when it comes to long digestible foods (meat, offal, dairy and sour-milk dishes, slow carbohydrates). Nutritionists do not recommend leaning at bedtime on spicy, fatty and sweet foods. It is strictly forbidden to drink caffeinated drinks, energy drinks and strong tea just before rest.
4. Lack of exercise. The lack of sufficient loads (sports, walking, active work, etc.) causes overwork of the central nervous system, as a result of which falling asleep takes longer, and sleep becomes nervous and sensitive.
5. Lack of fresh air. Prolonged stay at home or in an unventilated room causes oxygen starvation of the brain, which leads to disruption of its work.
6. Physical discomfort. Sometimes, sleep is impeded by the environment in which falling asleep occurs. Many people are completely unable to fall asleep at a party or in transport. An uncomfortable bed or bed linen, unusual smells, sounds or lighting in a room, too high or low temperature, etc. can unsettle you.

Endogenous causes are psychological or physiological in nature:

Mental disorders (panic and anxious thoughts, chronic stress, depression, mental stress, etc.) lead to overexcitation of the nervous system, as a result of which it is more difficult for the brain to calm it at a time when it is time to go to bed.If falling asleep occurs, then the person complains of sudden awakenings, a restless sleep with nightmares, a feeling of frustration the next day, etc.

Physiological causes can be associated with various diseases, pathologies and hidden processes in the body. Frequent insomnia, first of all, indicates:

• neurological disorders;
• diseases of the cardiovascular system;
• diseases of the endocrine system (in frequency, thyroid gland);
• diseases of the digestive tract, which affects the speed and quality of assimilation of food;
• traumatic brain injuries or recent surgical interventions;
• chronic pain
• hidden forms of various diseases.

Insomnia in pregnant women

Separately, it is necessary to consider the causes of the disease in expectant mothers, since they are associated with a complete restructuring of the work of internal organs and systems.

1. Hormonal changes. First of all, sleep disorders are associated with increased production of the hormone of pregnancy - progesterone. It produces the effect of an antidepressant, as a result of which the expectant mother constantly sleeps. However, already in the second trimester, the placenta and ovaries begin to produce large volumes of the hormone, as a result of which insomnia and other sleep disorders are possible. In the third trimester (35-39 weeks) before childbirth, a sharp decrease in progesterone production is observed, which again causes insomnia in the expectant mother.
2. Physiological factors. It is known that in the early stages, uterine growth and other changes in the body lead to a number of unpleasant symptoms: heartburn, nausea and vomiting, indigestion, frequent urination, apnea, chronic pain, etc. Prevent falling asleep in the second trimester, fetal movement, uncomfortable posture, aching back pain, large abdomen, etc. may occur. In the later stages, puffiness and cramps of the extremities, stretching of the skin, which is accompanied by itching, are added to these signs. A couple of weeks before the birth, “training contractions” can also occur, which are characterized by the tone of the uterus (the stomach is stony). All these symptoms interfere with the timely and quality sleep of the pregnant woman.
3. Psychological reasons. The longer the gestation period, the more disturbing thoughts the woman overcomes. She is worried about the physical development and health of the baby, because of the shaken hormonal background, she takes household troubles close to her heart, is worried about the upcoming birth and a radical change in lifestyle. That is why in the first and third trimester, the expectant mother is often tormented by insomnia.

Complications and consequences

A prolonged violation of falling asleep, the duration and quality of sleep causes a number of serious consequences for human health.

1. From the nervous system, cramps, numbness of the extremities, tremors, psychoses, depression, increased aggressiveness and irritability, panic attacks are noted. Labor productivity and concentration are falling, memory is being disturbed, severe weakness and fatigue are noted. Also, an unrefreshed person is often tormented by headaches, migraines.
2. Physical indicators worsen: muscle tissue area, strength characteristics, etc. decrease.
3. There is a risk of cardiovascular abnormalities: heart attack, stroke, failure, thrombosis, vegetovascular dystonia, hypertensive conditions. Many people complain of a rapid heartbeat, a change in rhythm.
4. Digestion is disturbed. Lack of proper rest leads to chronic constipation or diarrhea, heartburn, increased acidity of the stomach, impaired production of bile, etc. Insomnia also leads to morning sickness and lack of appetite, as a result of which a person misses an important breakfast for the body.
5. General and local immunity falls, against which chronic diseases and allergic reactions worsen, more often viral and infectious diseases occur.

How to overcome insomnia on your own

The somnologist, first of all, will offer the patient to independently establish their sleep without involving medical procedures and chemicals.

For a good and quick fall asleep 2 hours before bedtime, you must:

1. Limit physical activity, avoid stress, lifting weights, moving.
2. Refuse to watch movies that lead to nervous excitability (for example, horrors and action movies).
3. To postpone the solution of important working moments, domestic issues.
4. Do not eat heavy foods (fried, fatty, sweet, spicy, as well as meat dishes and canned food).
5. Do not drink coffee, strong tea, energy drinks, tonic herbal decoctions (ginseng, ginger, etc.).
6. Do not drink large amounts of liquid (overflowing bladder and frequent urge to empty do not contribute to comfortable falling asleep and prolonged sleep).

For the comprehensive treatment of insomnia with a permanent effect, the following rules must be observed:

1. Stay awake and sleep. Try to go to bed at the same time every day (preferably no later than 11 o’clock in the evening). It can take several weeks to develop this habit. Sleep should be full, deep, at least 8-9 hours. It is also advisable to give up daytime sleep.
2. Adjust your nutrition. Dinner should always be easily digestible, made 3-4 hours before bedtime. The menu may include marine low-fat fish and seafood, rice or buckwheat, sour-milk nonfat products, vegetables of any kind, fruits.
3. Before going to bed, do not drink strong teas (especially green), refuse coffee, hot chocolate, cocoa. It is also undesirable to use chocolates, other sweets.
4. Start taking vitamins. Trace elements (e.g. magnesium) and B vitamins reduce anxiety and excitability of the central nervous system, favoring quick sleep. If, against the background of sleep disturbance, weakness, loss of strength and frequent colds are observed, then start taking ascorbic and folic acid within a month.
5. Sign up for a sport. Adequate physical activity will help to harden the immune system, relieve the nervous system, establish digestion and lose weight, which in combination will contribute to good sleep. It is important that the classes are regular (at least 2-3 times a week). It is very good to do gymnastics daily for 20-30 minutes. For relaxation and general strengthening, yoga is ideal.
6. In case of chronic heartburn, fall asleep on a high pillow.
7. Provide optimal sleeping conditions in the bedroom: comfortable temperature and humidity, silence, darkness. Choose an orthopedic mattress and pillow, body linens that are pleasant to the body (preferably from natural materials). Remove annoying factors like flashing while charging the phone, a ticking clock, a dripping tap, etc.
8. Before going to bed, it is advisable to air the room for 10-15 minutes. Oxygen normalizes metabolism, provides respiratory function of cells.
9. Find the best ways to relax. Often insomnia is associated with anxiety, problem solving, anxiety before events, etc. There are various ways that can help calm the nervous system, relieve physical stress. A good effect is demonstrated by the evening yoga complex and special breathing exercises. The general stress will be removed by a hot bath with sea salt and essential oils. Place a bag of dry lavender herb in the pillow area. Also, before going to bed, you can watch a good movie or a children's cartoon, read a book, tie up, take up a quiet hobby with classical music. The most important thing is not to start exciting conversations and not to complete work projects.

Folk recipes for insomnia

Many centuries ago, ancestors began to use natural ingredients to improve the quality and duration of sleep. During long-term experiments, the most effective and completely safe recipes for insomnia were created.

Honey mixes
It is known that beekeeping products such as honey, pollen, royal jelly, propolis, etc. soothe the nervous system and produce a mild sedative effect.

Quick recipe - combine a glass of warm water or milk with a tablespoon of honey and drink in one gulp half an hour before bedtime.

You can also mix chopped lemon with zest (1 pc.), 2 large spoons of real honey and crushed walnuts. The resulting mixture must be taken in the amount of 1 tablespoon 30 minutes before bedtime.

An effective combination of honey and apple cider vinegar. To do this, 100 g of the bee product is ground with 3 teaspoons of vinegar, after which the mixture is sent to the cold for several days. The insisted honey paste is taken in the amount of 1-2 teaspoons 30 minutes before bedtime.

Aromatherapy
Vapors of essential oils act on the body in a complex way: relieve tension on the central nervous system, relax muscles, eliminate headaches, and produce mild sedation. However, not all oils are beneficial for treating insomnia. Essential oils of mint, rosemary, sandalwood, lavender, jasmine, valerian, basil, cedar and rosewood reduce the excitability of the nervous system.

For treatment, it is enough to drip 4-5 drops into the aroma lamp and smoke oil in the sleep room for 30 minutes. You can also moisten a corner of bedding or a napkin with ethers, and then put it in the head area.

A good effect is demonstrated by warm evening baths with the indicated oils. At least 10-15 drops are added to the water, after which the procedure lasts about 15 minutes.

You can perform a massage with essential oils, which will also facilitate falling asleep. It is necessary to massage the area of ​​the temples, palms, feet, neck and shoulder region.

Phytotherapy
Traditional medicine encourages the use of herbal remedies for treating insomnia at home. There are a significant number of recipes - everyone will surely find an effective combination of herbs for themselves.

For example, the following herbal preparations produce a good effect:

• a tablespoon of oregano, a teaspoon of ground valerian root and 120 ml of boiling water;
• a tablespoon of motherwort, the same amount of valerian root, a teaspoon of lemon balm and a glass of boiling water;
• a small spoonful of calendula, motherwort, thyme and half a liter of boiling water;
• a tablespoon of dream herb and a glass of boiling water;
• a teaspoon of sage, lavender, mint and half a liter of boiling water;
• peony tincture (30 drops three times a day for a couple of weeks).

The listed dry fees are prepared in the form of a decoction. You can boil the mixture in a water bath for about 15 minutes, then strain and drink before bedtime (no more than a glass). You can also steam in a thermos and dilute with water 1 to 1 (drink at night in a glass volume).

All of the above methods should be used in combination. If treatment does not facilitate falling asleep for 10 or more days, then make an appointment with a somnologist, who deals with issues of insomnia and biorhythm disorders. The specialist will identify the causes of slow falling asleep and prescribe an individual course of therapy. If in your region there is no such highly specialized doctor, then a neurologist will help to cope with the problem of falling asleep.

Video: 13 Ways to Fall Asleep Quickly