Sleep is the body's natural, basic need for rest. Up to a third of a person's entire life passes in this state; the health and capabilities of each individual depend on its quality and duration. In the modern era, not everyone can boast of a really good sleep - stress, problems, bad habits, noise big city, mental disorders and other causes disrupt the regular, much-needed daily rhythms, which leads to a significant deterioration in the quality of human life. What to do? You will find the answer to the question below.

Common causes of sleep disturbance

Doctors know about hundreds of different causes of sleep disorders. A number of them can act as an independent factor, while others have Negative influence on the quality of night rest only in aggregate.

All such reasons are conventionally divided into two broad categories.- external and internal. The former are more often physiological, while the latter are predominantly associated with diseases.

Non-medical causes of poor sleep include:

• Chronic sleep deprivation. Permanent violation normal rhythms of activity and rest in the direction of increasing the duration of wakefulness can lead to poor sleep, even after returning to the usual pattern of life, moreover, a long period time;
• Poorly organized sleeping place . Insufficiently comfortable mattress, poorly designed anatomically pillow, too high or low humidity in the room, stuffy air in the bedroom and other factors of this spectrum can affect the quality of sleep;
• Alcoholism. Often, the constant use of alcoholic beverages or drugs causes various sleep disorders;
• Irrational nutrition. Eating a large amount of food before bedtime, night snacks - all this makes the stomach work for the period of time when the body needs to rest;
• Age changes. Hormonal restructuring of the body in adolescence, pregnancy, and aging often leads to poor sleep.

Medical Causes of Poor Sleep. There is a fairly large number of diseases, syndromes and pathogenic conditions of the body, against which various violations sleep - both the process of falling asleep, and actually, the night's rest itself. Let's name the most famous and significant among them.:

• Mental illnesses and disorders. This large subgroup includes various phobias, autism, transient psychoses, bulimia, epilepsy, psychopathy, dementia, antisocial personality disorders, depression and related stress, amnesia a wide range, dissociative spectrum disorders, catatonia, manic-depressive psychosis, neurosis, paranoia, border states and much more;
• Row reception medicines . Regular use of a huge range of drugs, as well as their sudden cancellation leads to poor sleep. This is especially true for drugs that depress or stimulate the central nervous system, hypnotics and sedatives;
• Respiratory disorders. Obstructive sleep apnea, depressed alveolar ventilation, other causes of this spectrum that cause short-term disturbances breathing process during sleep;
• Pain syndrome of various etiologies;
• Enuresis;
• Somnambulism;
• Other medical reasons.

What to do if there is no sleep at night, how to restore sleep?

If poor sleep at night has a regular basis and problems with night rest continue for more than two weeks, then it is necessary to address this fact. close attention. The best option – full examination medical specialists who can help diagnose and find true reason insomnia.

If you are sure that bad sleep is not related to medical reasons , but is caused by a physiological manifestation or external factors, then you can resort to a number of general recommendations and try to repair it yourself.

In the event that the recommendations described below do not give the desired effect, it is imperative to undergo a medical examination.

Daily routine and sleep

• If you do not sleep well at night, try not to go to bed during the day, but hold out until the evening and then fully rest - the normal fatigue accumulated during the day will allow you to quickly enter the rhythm of night rest;
• Get rid of extraneous thoughts about the impossibility of a good sleep, tune in to rest properly;

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• Try to go to bed early, the deadline is around 22 pm. Average duration healthy sleep is about 8-9 hours, so by 7-8 you will wake up alert and rested. The most active recovery process at the physiological level is laid down in a person in the period from 23 to 1 a.m. - be sure to rest during this period;
• Do not postpone all matters for the evening, try to resolve conflict, domestic, financial issues until 17 pm.

Bad habits

Row bad habits can adversely affect the quality of your sleep.

• Alcohol. Its regular use of alcohol leads to sleep disturbance and knocks down normal daily rhythms, does not allow you to rest comfortably at night;
• Caffeine. Coffee and strong black tea contain invigorating tannins - an extra cup of such a drink before bedtime will significantly delay the time for falling asleep;
• Tobacco smoking. It dries the mucous membranes, which in turn impairs breathing during sleep and provokes snoring. In addition, the bad habit of getting up in the middle of the night for a smoke break disrupts the normal cycles of short and long sleep phases, which leads to corresponding disorders;
• drugs. A wide range of drugs cause mental disorders - the underlying cause of multiple sleep and wakefulness disorders.

Physical exercise to improve sleep

As modern medical statistics show, regular exercise improves sleep. In this case, physical activity must be correct. Main points:

• Hour morning run;
• In the daytime - regular getting up from the workplace, a 15-minute warm-up, every 1.5-2 hours;
• In the evening, 2 hours before bedtime - moderate cardio loads, no more than 40 minutes. Alternatively, they can be replaced with race walking for fresh air;
• 30 minutes before bedtime - yoga classes, about half an hour with a mandatory posture of relaxation and detachment;
• Right before the night's rest physical exercise are not recommended to avoid increased excitability.

Proper nutrition for a good night's sleep

One of global problems modern civilization- this is an incorrect eating pattern caused by an acute lack of time for the systematic preparation of the necessary dishes, as well as an abundance of harmful food available.

Poor nutrition is often the main factor in poor sleep.

What is the optimal power supply scheme in this situation??:

• A balanced daily diet containing no more than 2.5 thousand calories;
• Approximately equal content in products of fats, proteins and carbohydrates. At the same time, it is worth reducing the use simple carbohydrates, replacing them with complex ones, as well as removing products rich in trans fats, choosing lighter dishes;
• Fractional power scheme, daily rate divided into at least 5 meals. The most dense should be lunch and breakfast;
• In the evening, limit yourself to a light dinner based on vegetables and fruits, do not eat less than 3 hours before going to bed;
• Exclude from the diet too fried and salty foods, marinades, fatty sauces, coffee and tea at night. Give preference to greens, apples, fresh juices.

Water procedures

Water procedures are an additional stimulant of high-quality, healthy and long sleep. How to organize them correctly?

• It is advisable to bathe 1-1.5 hours before the intended night's rest;
• The best option for washing will be a bath, at least a 15-minute shower;
• The temperature regime of water is moderate, without drops, located in the maximum comfort zone for a person. Contrasting ablutions that stimulate the nervous system are not recommended;
• As a supplement, you can use aroma oils based on chamomile, lemon balm, cedar, peach;
• After water procedures, it is necessary to dry thoroughly, if possible - to conduct a general relaxing massage.

Folk remedies for restoring sleep

Traditional medicine is very rich in prescriptions for insomnia. The following remedies can only be used after prior consultation with a doctor.

1. Steep 2 teaspoons of fresh hop cones in one cup of hot water. Put on a steam bath and simmer for 10 minutes. Wrap the container, let it brew for 3 hours, then strain the broth and consume the entire glass 1 hour before bedtime;
2. Lavender oil. Pour 5 drops of lavender oil onto a piece of pressed sugar and place it in your mouth, slowly dissolving half an hour before going to bed. Immediately before a night's rest, lubricate with the same whiskey oil - 1 drop on each side, rub in a circular motion, first clockwise, and then vice versa (15 times);
3. Take 50 grams of dill seeds, fill them with 0.5 liters of wine (preferably Cahors) and put on a small fire, where you simmer for 15 minutes. Remove from the stove, wrap the container and let it brew for 1 hour, then strain and take 50 grams of the product every day before going to bed.

Sleeping pills

Modern pharmacological corporations offer everyone a huge selection of a wide variety of drugs against insomnia, which, according to manufacturers, reliably and effectively counteract sleep disorders.

As practice shows, some drugs can adversely affect the human body and psyche.

• Medicines that slow down the CNS. Classical GABA drugs based on gamma-aminobutyric acid, which slows down the work of neurotransmitters. In modern practice, they are not used to treat common sleep disorders due to the large number of side effects and a strong negative effect on the functioning of the central nervous system. A typical representative is Aminalon;
• Barbiturates. They have a relaxing, anticonvulsant and hypnotic effect. Have high efficiency, but break the phase REM sleep and at long-term use are addictive. A typical representative is Barboval;
• Benzodiazepines. Very effective, they directly affect the sleep center in the brain, but at the same time they reduce the phase of deep sleep and cause lethargy during the day. The last generation of this group (Donormil and others) do not have such side effects, but can only be used for a short period of time (otherwise they lose their effectiveness), providing a deep and relatively healthy sleep. Typical representatives are Diazepam, Lorazepam;
• Melatonin-based medicines. Hormonal remedies usually given to the elderly. Due to the lack of this element, sleep may be disturbed. Therapeutic effect medium, manifests itself only with systemic regular use. A typical representative is Melaksen;
• Preparations for plant-based . A large group of herbal medicines provide a natural improvement in sleep without affecting the central nervous system, and also without causing pathologies. A clear disadvantage of this group is a weak impact. The vast majority of representatives belong to homeopathy and dietary supplements, they can only be used as an addition to the main therapy aimed at combating the causes of insomnia. Typical representatives are Novo Passit, Persen.

It's no secret that healthy and sound sleep is the key to good health and good mood. However, not everyone can get enough sleep. This is especially true for residents of modern megacities, where every second person is faced with such a problem as.

How to fall asleep quickly and what ways to fall asleep quickly exist? What to do if you can't sleep? Why does a person suffer from insomnia and how to overcome it? We will try to answer these and other important questions in this article.

How to fall asleep quickly if you can't sleep

Each of us, at least once in our lives, wondered what to do to force ourselves to fall asleep when necessary, and not when the body turns off by itself from fatigue. In fact, not everyone can fall asleep easily. To understand what to do to fall asleep quickly, you need to have at least a minimal understanding of sleep and its stages.

Then, the problem called "I can't sleep" can be avoided. So, sleep is nothing more than a physiological state that is inherent not only to humans, but also to other mammals, fish, birds and even insects. When we sleep, our reactions to what is happening around us slow down.

Normal physiological sleep is different from similar states, for example, fainting lethargic sleep, , period hibernation or suspended animation in animals by the fact that it:

• repeats every day, i.e. 24 hours (nighttime sleep is considered normal);
• characterized by the presence of a period of falling asleep or;
• has several stages.

Sleep activity brain goes down and also goes down heart rate . Man yawns, sensitive sensory systems also decreases, and secretory activity slows down, which is why our eyes stick together.

During the night we go through the following stages of sleep:

• slow sleep occurs immediately after a person falls asleep. During this period, muscle activity decreases, and we feel a pleasant relaxation. Due to the slowdown of all vital important processes, a person plunges into a slumber and falls asleep soundly. There are three main stages in the non-REM sleep phase: the falling asleep stage itself or a nap that lasts no more than 10 minutes, the light sleep stage, in which auditory sensitivity is still preserved and it is easy to wake a person up, for example, with a loud sound, and also the slow-wave sleep stage, t .e. prolonged deep and sound sleep with dreams;
• fast sleep lasts a maximum of 15 minutes. Although this separate period sleep, researchers often refer to REM sleep as another stage of non-REM sleep. It is in these last minutes before awakening that our brain "wakes up", i.e. completely restores its activity and removes the human body from the land of dreams and dreams. Thus, acting as a psychological protection, during the transition from the world of the subconscious to reality. During REM sleep, blood flow in the brain and heart rate increase, the production of adrenal hormones increases, pressure surges and a change in respiratory rhythm can be observed.

Sleep performs a row essential functions in the human body. First, it provides a good rest. After all, there is nothing better than to sleep after a hard day at work, and it doesn’t matter if you were engaged in mental or physical work. Sleep restores strength and energizes for a new day.

During sleep, our brain processes the information received during the day, evaluates and experiences the events that happened to a person. Importance sound sleep has to immune system. Sleep disturbance hurts a person’s health, constant lack of sleep, coupled with nervousness, causes irreparable harm and weakens.

Scientists believe that sleep is a natural mechanism for adapting the body to changes in light levels. Historically, most people sleep at night, however, there is also daytime sleep, the so-called siesta. In hot southern countries, it is customary to get up at dawn and rest in the afternoon, when the sun is at its zenith and it is simply impossible to do anything outside because of the sweltering heat.

The duration of sleep depends on many factors, for example, the age of a person, his lifestyle and the degree of fatigue matter. Most of all, small children sleep, and older people tend to get up "with roosters." It is believed that healthy sleep should last at least 8 hours, and the minimum for normal well-being a person should sleep 6 hours. If the duration of sleep is reduced to 5 hours or less, then this is the risk of developing insomnia .

I can't sleep, what should I do?

Why can't I sleep? We all asked ourselves this question when we could not fall asleep for a long time, tossing and turning in bed. So, if I want to sleep and cannot sleep, then the reason for this may be:

• wakefulness and sleep disturbances. This condition is often inherent in newborn children who get enough sleep during the day and do not want to sleep at night. Then they say that the baby confused day and night. The same thing can happen to adults, for example, if a person has shift work or he often flies by plane to other cities and countries, and his body is under stress from changing time zones. In addition, often we simply do not want to go to bed on time on the weekend (“weekend insomnia”), which leads to a shift in the schedule and lack of sleep on Monday;
• uncomfortable place to sleep, as well as unsuitable bedding. Many in vain save on bedding, a comfortable orthopedic mattress and a suitable bed, believing that this does not play an important role in the process of sleep, they say, if you want to sleep, then you will fall asleep on the bare ground. Of course, there is some truth in this statement, but not everything is so simple. The quality of sleep, as well as its duration, plays a decisive role in a person's well-being. It's one thing to sleep tossing and turning on an uncomfortable bed for 12 hours, and it's another to really relax on a comfortable mattress, with a comfortable pillow and bed linen in a well ventilated area;
• bad habits that damage the whole body and have a negative impact on the period of falling asleep, as well as the duration and quality of sleep. For example, smoking before bed interferes with relaxation, as nicotine constricts blood vessels;
• diseases and pathologies of sleep. Many diseases in which a person suffers from pain interfere with normal sleep. Usually the peak pain occurs in the evening or at night, which prevents falling asleep.

The main sleep disorders include:

• insomnia (insomnia ) is a condition in which a person cannot fall asleep or sleeps little and of poor quality;
• (pathological drowsiness ) is the opposite of insomnia, in which a person, on the contrary, wants to sleep all the time;
• (snore ) is a violation of breathing during sleep;
• sleep paralysis - this is a condition in which a person's muscles are paralyzed before falling asleep;
• parasomnia, those. condition caused by nervous tension or stress, in which a person can sleepwalk, suffer sleepwalking , or suffer from constant nightmares.

How to fall asleep very quickly

So, how to fall asleep if you don’t feel like sleeping, and tomorrow you need to get up early. There are several basic methods or techniques for falling asleep quickly that will help you fall asleep soundly in a short time. However, the main principle of all these methods is to observe the sleep regimen. In addition, it is of no little importance whether a person adheres to the basic rules of a healthy lifestyle or not.

Often, patients who ask a doctor about how to fall asleep quickly if you do not want to sleep expect the doctor to prescribe magic sleeping pills for them.

However, not every person is suitable for a medical option for solving sleep problems. In addition, a good specialist will not rush to prescribe medications until he calculates the cause of the ailment and collects a complete patient history.

Hypnotic drugs are an extensive group of drugs that are used both to regulate sleep and to administer anesthesia during surgery. Archaeologists believe that people used natural sleeping pills, for example, a plant such as Belladonna or Belladonna, two thousand years ago.

In Egyptian manuscripts there is an indication that doctors prescribed opium to their patients as a remedy for insomnia . Alcohol as a sleeping pill and the simplest method of anesthesia, the American Indians used about a thousand years ago.

The first drug anesthesia was invented in Germany at the turn of the 19th century. True, it included toxic and narcotic compounds ( opium , dope grass , mandrake root , aconite , hashish and others), which, although they put the patient to sleep, but at the same time had a negative, and sometimes fatal effect on his body.

Nowadays sleeping pills and drugs approved for use in anesthesiology have moved to a qualitatively new level. They are much safer for humans (with reasonable use they do not cause physiological or psychological addiction, they are practically devoid of side effects). In addition, their composition is no longer toxic or poisonous.

However, the principle of the impact on the body of such funds remained the same. Sleeping pills lower the level of excitability of the nervous system, thus providing sound sleep. It should be noted that preparations based on barbituric acid ( Pentotal , , , Amobarbital ), which for decades were the most popular hypnotics, are now being replaced everywhere by new generation drugs, for example, derivatives cyclopyrrolone or .

The latter, in turn, is considered an advanced discovery modern medicine.Melatonin - this is nothing more than, which is produced by the human body to regulate circadian rhythms. In simple words, it is this connection that is responsible for our internal clock, which tells when to sleep and when to be awake.

The main problem of modern mankind is the level of illumination of our cities. With the discovery of electricity, daylight hours have become much longer. After all, now even at night you can turn on the light and it will be almost the same as during the day. Due to a radical change in the rhythm of human life, the level of production melatonin decreases, which inevitably leads to problems with sleep.

Therefore, doctors recommend taking drugs based on melatonin to stimulate the process of falling asleep. This is especially true for people who work in shifts or fly frequently. And for both, the "internal clock" fails, which melatonin helps to set. In addition to all this hormone researchers also attribute antioxidant, antitumor, anti-stress, immunostimulating properties.

Despite the many advantages, sleeping pills are a double-edged sword. On the one hand, drugs of this group help a person to improve sleep, but on the other hand, they can pernicious influence health and addictive. Therefore, one should always remember the danger of developing dependence on sleeping pills, which will only add problems to a person.

In response to the action of hormones, the human body begins to work in another "emergency" mode, preparing for action. Therefore, we feel out of place, nervous and anxious. Stress hormones cause the heart to beat faster, which affects blood pressure levels, the respiratory system, and, of course, sleep.

Fear and uncertainty prevent sleep, and in addition to stress, a person gets another problem - insomnia . Therefore, it is important to know how to overcome stress so that it cannot affect other areas of a person’s life. Experts advise you to solve all your problems before evening and not to “bring” them home, where an atmosphere of calm and security should reign.

Often people provoke insomnia , very much wanting to fall asleep before some important event or a trip, thus irritating your nervous system and provoking stress. It is believed that in such cases you should not force yourself and escalate the situation even more. It's better to get out of bed and do something useful or distracting, like getting some fresh air or walking your pet.

“I wake up at night and can’t sleep soundly” - this phrase was heard by many doctors from their patients. And each of us, at least once in our lives, wondered how to fall asleep quickly at night if you can’t. You can wake up from a sharp sound, from a touch, from a nightmare, or from an insect bite. It happens that we wake up for no reason in the middle of the night and then, trying to fall asleep faster, we are nervous and angry.

In fact, this is another example of a stressful situation that can only be resolved in one way - by calming down. Of course, if your doctor has prescribed sleeping pills for you, then you can resort to their help, but there are other safer, albeit not so fast-acting options.

To begin with, it is better to seek help from specialists, especially if you cannot sleep at night without waking up constantly after a certain period of time. Such an anxious dream or its complete absence can signal various failures in normal operation human body. A sleep doctor will help answer the question why the patient cannot fall asleep at night and what to do in such a situation.

In addition to sleeping pills, sleep problems are solved , herbal sedative or anti-anxiety drugs. The above medicines cause drowsiness and soothe, thus helping a person to relax and immerse himself in the "kingdom of Morpheus".

The most commonly used medications for sleep problems are:

• - it combination drug containing medicinal herbs and hormone guaifensin . It helps to improve the functioning of the nervous system and cure insomnia;
• - this sedative drug facilitates and significantly speeds up the process of falling asleep;
• , tincture - these are plant-based drops that help to calm down and fall asleep;
• - This product contains magnesium (the lack of which in the body exacerbates sleep problems), as well as vitamins group B ;
• is a drug that contains the same name hormone , produced by the human body and responsible for the work of the "internal clock".

In addition to drug treatment, sleep problems can be corrected using procedures such as acupuncture, hypnosis, meditation, homeopathy, electrosonotherapy (by exposure to impulse current) other.

How to fall asleep in 5 minutes

How to fall asleep quickly in 5 minutes? And in general, is there any universal way that will allow anyone who wants to fall into a deep sleep in a matter of minutes. According to Dr. Andrew Weil, who studies the effects of stress on the human body and ways to deal with it, he was able to find the answer to the question of how to fall asleep in 5 minutes.

The thing is that the main reason that a healthy person cannot fall asleep normally is chronic fatigue and tension. When we go to bed, we think about what happened during the day, experience some events, analyze them, or worry about what we will experience tomorrow. As a result, we "wind up" ourselves, which leads to the production of "stress hormones", and sleep does not go.

Based on this, the scientist concludes that there is nothing better than breathing exercises or meditation before bed. These techniques will help you calm down and tune in a positive way. In order to fall asleep quickly, Dr. Weil suggests using breathing technique entitled « 4-7-8 trick » which monks and yogis successfully use in their daily practice.

So, adhering to this technique, you need to act in the following sequence:

• first, inhale deeply through the nose for 4 seconds, trying to relax;
• then hold your breath for about 7 seconds;
• and then exhale for 8 seconds.

Another breathing technique that helps to fall asleep involves the following scheme of actions:

• you need to slowly inhale for 5 seconds;
• then take a 5 second break;
• and finally exhale also for 5 seconds.

Counted breathing also helps to make you sleepy and fall asleep quickly. This method involves counting inhalations and exhalations. You need to breathe through your mouth and count like this: inhale one, exhale two, inhale three, exhale four, and so on up to ten. Then the cycle repeats again. Performing this technique, experts advise to concentrate on breathing and, as it were, pass through your own lungs along with the air.

Practicing psychologists advise their patients to calm and relax such an exercise as the Carousel. Take a horizontal position, lie down comfortably and relax. Do not press the lower and upper limbs to the body. Start with a calm, normal breath and imagine that a stream of warm air passes through your right ear hold your breath.

For insomnia, breathing exercises or meditation are useful

Next, the warm air on the exhale follows through the shoulder of your right arm, and then the brush. Pause at the end. Then inhale and again imagine that the air passes through the right ear. Hold your breath. Exhale the air and “send” it to the thigh of the left leg and to the foot. You pause.

Again, “inhale” through the right ear and hold your breath, and then, as you exhale, “send” air to the thigh and foot of the already left leg, pause. Inhale, sending a stream of air over your right shoulder, and hold your breath. On exhalation, the air flow should “pass” the shoulder and hand of the left hand. Pause, and then inhale deeply for the last time. Hold your breath, and as you exhale, let the air through your left ear.

The second round or cycle should begin with a breath through the left ear, followed by a pause. Exhale through left shoulder, arm and hand. Then take a deep breath and pause, and exhale through the thigh and foot of the left leg. After a pause, inhale and hold your breath, and exhale through the thigh and foot of the right leg.

After a pause, inhale through your left ear, hold your breath, and exhale through your right hand. Pause and again draw full lungs of air, hold your breath and complete the cycle with an exhalation through the right ear.

As a result, in one cycle you take 5 breaths and the same number of exhalations. During this time, you should relax and fully concentrate on the flow of air that passes through your body. The main thing to remember is that it is during exhalation that the body relaxes the most. Therefore, in any breathing practice, the expiratory phase occupies a decisive place.

The technique of "Special Services", which takes into account the physiological aspects of sleep. According to this method, you need to sit comfortably in bed, relax and close your eyes, roll them up under the eyelids. During sleep, the eyeballs are exactly so located, therefore this method helps you fall asleep quickly.

Using reverse blink technique a person should take a comfortable position, close his eyelids and open and immediately close his eyes at certain intervals. This is blinking in reverse. Eventually brain activity decreases, the body relaxes, and the person falls asleep.

In addition to the above techniques, you can use the following aids how:

• herbal tea or warm milk with honey;
• dill infusion;
• forehead self-massage in the area between the eyebrows, massaging auricles, as well as inside wrists;
• relaxing exercises, for example, auto-training "Beach", when a person imagines that he is lying on a warm sea coast and hears the soothing sound of the sea, or « Ball » when you need to imagine a big ball swinging on the waves.

Here are a few universal recommendations that will help improve sleep:

• Plan your day. Compliance with the regime helps the body get used to a certain rhythm of life. Researchers have found that the human body gets out of the usual rhythm in just a couple of days. Therefore, it can be really difficult to recover after several sleepless nights and go to bed on time. It is believed that for normal health, an adult should sleep at least eight hours a day. True, the body of each of us is unique, so someone needs more rest, and for someone it will be enough to sleep for six hours for vigor.
• Daytime sleep is not only beneficial for children, but also helps an adult to refresh and gain strength in the middle of the day. True, it is important to observe the measure. Because, after sleeping a couple of hours during the day, you are unlikely to be able to fall asleep easily in the evening. Therefore, some experts do not recommend people who have problems falling asleep to rest during the day, for them it would be the best way to accumulate fatigue until the evening. Another thing is shift workers, for whom daytime sleep is considered the norm, because. they work at night and rest during the day.
• When changing time zones, it can be very difficult to fall asleep, because not only the daily routine of a person gets lost, but also the usual time for wakefulness and sleep changes. When you fly to the west, the first days in a new place after the morning arrival are lengthened, so in order to sleep well, you just need to endure until the evening. With flights to the east, things are more complicated, so you can resort to help melatonin which will help to adjust the internal clock of a person.
• Physical activity is good for the body, but they should end at least 2-3 hours before bedtime. Otherwise, an overly excited body will not be able to fall asleep. Sports such as aerobics, running, skiing, Nordic walking, elliptical, swimming and cycling help improve sleep.
• Not only the daily routine, but also proper nutrition play important role in the process of getting to sleep. The last meal should be at least 2-3 hours before bedtime. In addition, you should carefully choose the dishes that are worth preparing for dinner. Heavy and slow-digesting foods should be avoided. It is better to give preference to protein foods, such as fish, lean meat, cottage cheese, yogurt, and some fruits.
• Caffeine is the enemy sound sleep, especially if you like to consume drinks or foods containing this compound in the afternoon. Also, do not abuse chocolate in the evening, so you will save your figure and be able to fall asleep quickly.
• Of particular importance for easy falling asleep is that activity or physical activity, which a person is engaged in directly 2-3 hours before bedtime. It is believed that in order to avoid problems with sleep, you should avoid watching TV, using a computer, phones or other gadgets before falling asleep. In addition, you should not perform complex calculations or solve logical problems before going to bed. All the actions described above do not contribute to relaxation and tranquility, but rather excite the nervous system, making it difficult to sleep peacefully. In the evening, it is recommended to read in bed or take a relaxing bath, and it is better to leave vigorous activity in the morning.

How to sleep with insomnia

Answer the question about how to sleep if insomnia torments a person, you can only figure out what kind of condition it is, how it arises and whether it is possible to cope with it on your own. So, insomnia or - this is one of the most common sleep disorders or disorders in which a person sleeps poorly and can not sleep much or not at all.

The risk of insomnia increases with shift work or with frequent flights with a change in time zones.

In addition, this ailment can also occur due to constant overwork, in stressful situations, with certain diseases, as well as in excessively noisy and lit rooms used for sleeping.

If the patient has the following signs, then the doctor will most likely diagnose him insomnia or chronic lack of sleep :

• constant poor sleep;
• poor sleep quality, when a person constantly wakes up and then cannot fall asleep for a long time or has nightmares;
• sleep disturbance is observed at least three times a week for a month;
• unstable psycho-emotional state associated with constant lack of sleep;
• increased restlessness and excitability.

Causes of insomnia can be:

• unfavorable conditions for sleep (uncomfortable bed, pillow, mattress, synthetic bedding, poorly ventilated room, noise, psychological discomfort);
• failure in the usual mode of a person’s day due to shift work or flight;
• taking certain medications antidepressants, nootropics, corticosteroids, antipsychotics ) or psychotropic drugs ;
• neuralgic and somatic disorders (hypoglycemia, esophageal reflux, traumatic brain injury, Parkinson's disease, infectious diseases, accompanied feverish state, heart disease, pain syndrome, itching due to skin diseases mental disorders, depressive states);
• elderly age.

Insomnia - this is a serious ailment, which not only gives a person a lot of inconvenience, but also provokes the development of a number of serious diseases, for example, disorders in metabolism, and others. That is why you should immediately consult a doctor at the first symptoms of insomnia.

How to beat insomnia and learn to fall asleep easily? At the initial stage, a somnologist (a doctor who deals with sleep problems) conducts a complete examination of the patient and establishes the causes of the ailment. This is an extremely important part of the treatment. insomnia . Since it is from the cause of this condition that the doctor chooses the appropriate treatment.

Insomnia can and should be fought without medication, because sleeping pills only help to eliminate the manifestations of malaise, and do not eliminate its cause. If you take a magic pill, you will fall asleep, of course, but insomnia will not disappear from this. In addition, as we mentioned above, sleeping pills can be addictive and have a number of contraindications and severe side effects.

To help you fall asleep with insomnia:

• Psychological counseling, i.e. sessions with a psychiatrist or psychotherapist, where the specialist will deal with insomnia caused by stress or an unstable psycho-emotional state of the patient, caused, for example, by trauma or experienced life events. A psychotherapist teaches his patients various relaxation techniques that help them to tune in to a positive mood and fall asleep.
• Correction of the circadian rhythm (sleep and wake cycle) of a person using phototherapy (exposure to light) , chronotherapy, as well as taking medications containing melatonin .
• Therapy for neurological, psychiatric or somatic diseases whose symptoms (for example, pain syndrome, itching, depression) can cause insomnia .
• Cancellation of drugs that cause insomnia or their replacement with other drugs.
• Sleep hygiene training. Unfortunately, many people mistakenly believe that it is not necessary to get a good bed, mattress or bed linen in order to get enough sleep. In addition, for a sound and healthy sleep, it is necessary to ventilate the bedroom, do not litter it with old and dusty things, and also periodically do wet cleaning. The clothes in which a person sleeps also matter. You should be comfortable, i.e. not cold, not hot, pajamas should not be small or large, and it is even better to choose natural fabrics that will not cause unpleasant sensations of itching or burning.

During treatment insomnia doctors recommend that their patients keep a sleep diary, which helps to identify the causes of ailments. Various breathing techniques, which we also talked about above, help to fall asleep. People suffering from insomnia will benefit from learning the basics of meditation and other relaxation techniques. All this will help to calm down, relax and fall asleep sweetly.

• Experts recommend going to bed and waking up at the same time, i.e. adhere to the sleep and wakefulness regimen, then the body itself will get tired by a certain time, and you can easily fall asleep.
• An active lifestyle and physical activity help to relax, and therefore fall asleep on time, the main thing is not to overdo it and not get overexcited just before bedtime.
• Adjust your daily menu so that in the afternoon you do not eat drinks containing caffeine , as well as foods that are hard to digest.
• Give up bad habits, it is better of course forever or at least a couple of hours before bedtime.
• Going to bed just to sleep.
• Exclude daytime sleep, tk. after a good night's sleep, you may not want to go to bed in the evening.
• If possible, avoid strong emotional upheavals and experiences in the afternoon, even joyful ones. For example, some people like to watch a horror movie before going to bed, and then they can’t fall asleep because all sorts of bad thoughts come into their heads. Absolutely the same can be said about the unbridled fun before bedtime, especially for children who, having “pissed off” in active games, cannot fall asleep or sleep badly all night.
• Do not use any gadgets before going to bed (watch TV, sit at a computer, tablet or phone) or exercise mental activity. All this excites rather than calms the brain. It is better to read a book or, sitting comfortably in an armchair, listen to relaxing music.
• Somnologists say that an individual evening ritual will help set the body up for sleep. It could be a traditional glass of hot milk before bed or a relaxing bath. In general, everything that calms you and sets you up in a positive way is not forbidden.
• The atmosphere in the bedroom, as well as its equipment with comfortable bedding is of paramount importance. Agree, it is much more pleasant to fall asleep in a cozy bed and in a well-ventilated room. In addition, the illumination of the bedroom, as well as the noise level in the room, should be kept to a minimum.
• Experts recommend going to bed only when you feel tired and sleepy. If you can’t fall asleep within half an hour, then it’s better not to suffer and not get annoyed about this. Get up and do something, so you will be distracted, tired and sleepy.
• Basic relaxation methods help to cope with insomnia (relaxing auto-training, visualization of calm images and pleasant moments , breathing techniques), as well as yoga and meditation.
• Cognitive psychotherapy helps to improve sleep for patients who, due to a panic fear of “not falling asleep”, fall into hysterics and suffer from.
• In addition, an effective method limited sleep”, when instead of the standard eight hours, a person sleeps no more than five. At first it will be difficult due to the fact that the body must accept the new rules of the game. For the first week, a person will be more tired during the day and feel drowsiness and loss of strength. However, over time, his body will rebuild, and insomnia will recede.

Definitely drug therapy insomnia gives stable results. Hypnotics or sleeping pills of the new generation have proven themselves well. True, experts are in no hurry to prescribe them to their patients. The thing is that therapy is considered more effective, aimed at eliminating the cause of insomnia, and not at alleviating its consequences.

After all, taking sleeping pills, a person really sleeps better, but does not get rid of the malaise. Therefore, it is worth resorting to all kinds of medicines only when all other methods do not bring long-awaited relief.

Scientists have long proved the fact that during the working day, those people who get enough sleep at night are energetic, cheerful. The importance of a night's rest is colossal. Every day a person should devote about eight hours of sleep. If you can not get enough sleep at night, it is advisable to compensate for the time of sleep during the day.

Periodic lack of sleep leads to fatigue, provokes the development of general discomfort, weakness. Gradually, this condition leads to the development of many pathologies associated with both mental and physical health of a person.

Causes of poor sleep at night with frequent waking up

You can talk about the causes of poor sleep with frequent waking up for a long time. Coming to specialists for help, the patient says that I often wake up at night, without visible reasons how to fix the problem, what to do, it is not clear. Actually just like that restless sleep will not, it is definitely something provokes. There are two possible reasons for this phenomenon:

• internal, related to the physiology of the human body;
• external, when nocturnal anxiety is provoked by external stimuli, the environment, during a night's rest.

In each case, the condition can be normalized in different ways, but first of all it is desirable to eliminate the irritating factor, after which drowsiness will become a common occurrence in the evening.

Physiological causes of poor sleep

Many people periodically wake up at night only due to internal stimuli, factors produced by the body itself:

• Insomnia. Often a person cannot fall asleep in the evening, wakes up in the middle of the night, closer to the morning, without properly resting, because he is “tormented” by insomnia. The problem is widespread, associated with emotional disorders, mental state the person as a whole. It happens that in the evening a person got excited, emotionally aroused, or just watched a scary movie, which actually provoked the excitation of the cerebral cortex, which means waking up at night.
  However, along with this, insomnia entails bad the physical state human development certain diseases, their painful condition, causing general discomfort, problems with rest.
• Snore. Many people snore at night, and the phenomenon develops so strongly over the years that apnea attacks begin, sounds coming from oral cavity, the nasopharynxes can be so distinct and loud that they simply frighten the snorer, he suddenly wakes up, often even shuddering with fear.
• Pregnancy. At one stage or another of gestation, many women often wake up at night. Internal changes in the body, changes in the hormonal background lead to a similar phenomenon. Anxiety of the baby, who begins to move, awakening the mother. Ailments associated with pregnancy.
• Uncomfortable sleeping position. People with a lot of weight often wake up at night, as well as at the moment when they manage to unconsciously take the wrong position in a dream. So the hand becomes numb, presses in the side, the back begins to hurt, which awakens, causing pain, discomfort.
• development of pathology. Often wake up in the middle of the night people who have mental, physical illness. The course of any pathology at a particular stage of development may not yet be noticed by the patients themselves, but the body in such a period is already actively fighting, which unconsciously at a subconscious level does not allow full sleep at night.
• Restless legs syndrome. Rarely, there are people who unconsciously constantly move their legs at night. Such movement often interferes with proper rest.
• Circadian disruption. Unfortunately, some part of the world's population is forced to work at night. Gradually, such hard work leads to failures of the internal systems of the body and a person simply “confuses” day with night, the state of rest-wakefulness is not respected. An unexpected change in the time zone leads to the same phenomenon.
• The man ate a lot, drank water before going to bed. Many people suffer from real gluttony and in the late afternoon, while watching TV, they simply “stuff” their stomachs with foods that make them get up and go to the toilet at night.

Each of these factors can cause systematic sleep disturbance. Poor sleep at night, frequent awakenings, provoke chronic fatigue, exhaustion of the body. Against the background of constant lack of sleep, chronic intractable pathologies develop.

External stimuli

As well as physiological factors disturbing the night's rest with frequent awakenings can be external stimuli that simply interfere with sleep, for example, very poor sleep can be caused by:

• Unsanitary condition of the premises. The temperature in the room should be such that a person feels comfortable during sleep, it is not hot, but not cold. Sleep will be especially good when the room is ventilated shortly before rest, and even better, the window remains ajar at night. It is important to maintain the humidity allowed by the SANPIN standards. Perform timely cleaning, as there will be no good rest in a dirty, stuffy room.
• Uncomfortable bed. In fact, it is important on which bed a person sleeps, for example, if pathologies of the musculoskeletal system are observed, it is better to sleep on a hard bed. Soft bed cause discomfort, and even pain, which will definitely not let you sleep at night.
  Bed linen in this regard is also desirable to choose the right one. If you sleep in night pajamas, then it should not be hot, in addition to the usual thin shirt, it is best to pick up warm blankets. V Lately, to take a comfortable posture during sleep, doctors advise purchasing orthopedic pillows and mattresses. Products like these make it possible night sleep more comfortable, which means eliminating nighttime waking.
• Extraneous noise. In a dream, a person is especially sensitive to the perception of extraneous sounds. He hears noisy neighbors, drops of water falling from a faucet, cars passing by. The one who snores nearby, tosses and turns in his sleep and simply interferes with sleep, this can cause you to wake up at night.

Understanding what can cause frequent nighttime awakenings, it becomes clear that until the provoking factor is eliminated, there will be no proper rest.

What to do

Faced with sleep disturbances at night, you first need to visit a good specialist. You need to find out if you have any physiological problems leading to a similar phenomenon. To this end, you need to go to the therapist, who, in turn, will refer you to narrower specialists. You will have to pass a series of tests, because it will not be possible to find out the pathology in other ways.

After that, if no problems with physical health are found, you will have to consult a neurologist, psychiatrist, or somnologist. Perhaps the reasons are hidden in emotional state, mental disorders hence frequent waking up. Analyzing general state, the doctor will try to find out when bad sleep occurs: in the morning, in the evening or in the middle of the night, which is quite important and has its consequences.

Having determined the cause, the specialist will give some tips on how to fix the problem. Usually in such cases, the provoking factor itself is initially eliminated, and only after that, in addition, to alleviate the condition, can be prescribed sedatives, sleeping pills, and even tranquilizers.

It is impossible to cope with such disorders on your own, if we are not talking about a one-time short-term phenomenon. When a person wakes up at night for several days, or even months, this is already a serious problem that requires attention. good specialists otherwise, the consequences can become very severe.

Night sleep prevention

In order to sleep carefree during the night, relax, gain strength and energy for the next day, you need:

• Arrange comfort on your bed where you sleep.
• Ventilate the room before going to bed. Keep the room clean.
• Not much to eat at night.
• In the early stages, identify all health problems, deal with their treatment, eliminate symptoms.
• When there is constant noise “outside”, and it is impossible to eliminate these factors on your own, you can use earplugs at night so as not to hear the coming noises.
• Walk more outdoors.
• Lead a healthy lifestyle.

If you can’t cope with nighttime waking up on your own for several days, the state of the body is already painful. The body is weakened, exhausted, more serious measures need to be taken, in which only a doctor will help. The specialist, given the problem of frequent nighttime restlessness, will help eliminate it by prescribing a course of sedatives and other pills for sleep disturbance. Choose Yourself similar drugs it is forbidden.

Violation of night sleep can be caused by various reasons: external factors or diseases, be permanent or episodic. In the United States, according to statistics, at least 40 million people suffer from sleep disorders (insomnia). Sleeping pills account for 10% of all prescription drugs in developed countries.

Perfectly healthy young people (students and schoolchildren) who do not have enough time for sleep can complain about insufficient sleep duration.

People over 40 who have health problems are dissatisfied with the duration and depth of sleep. They hardly fall asleep, at night they are very disturbed by frequent awakenings due to suffocation or palpitations.

shallow sleepers have similar symptoms, but they are more concerned about prolonged falling asleep.

Women complain about poor sleep more often than men, but visit the clinic less often. Women sleep worse for personal reasons, and men for social reasons.

Physically active people sleep better than housewives and pensioners.

Widowers and widows are more prone to insomnia than family people.

Among the villagers more sleepless: they have to get up early, especially in summer, and going to bed early does not allow watching interesting films and TV shows. There are fewer sleepless people in the countryside than in the city: they are engaged in physical labor. Also, the villagers do not have the habit of daytime sleep.

On the subject: Self-massage of points for insomnia will help you fall asleep without medication. Their localization on the head, arms, legs, healing effects for health.

Manifestations of insomnia

Prolonged falling asleep- the most debilitating side of insomnia. To a person who cannot sleep, half an hour seems like an hour, and more time- eternity.

Frequent nocturnal awakenings exhaust, give a feeling total absence sleep. Delta sleep is short, it does not have time to develop, at the stage of drowsiness and sleep spindles, all mental activity is transferred.

Consciousness in these stages seems to bifurcate, as in narcolepsy. The sleeper dreams of “half-thought-half-sleep”, he is almost aware of this and perceives such a half-sleep as wakefulness. However, the EEG shows a 7-hour night's sleep.

But due to its mismatched structure, it does not bring proper rest: there are only three cycles of "slow-wave sleep - paradoxical sleep" per night, shallow sleep due to shortened non-REM sleep.

And yet, statistics show that poor sleepers do not always sleep badly in reality: complaints of frequent awakenings are confirmed in 86 cases out of 100, insufficient sleep depth and prolonged falling asleep - in 70 cases, insufficient sleep duration is confirmed only in 43.

This testifies to subjective perception sleep disorders. Even a person who claims that he does not sleep at all, sleeps at least 5 hours a day, he can sleep without noticing it at night and doze off during the day.

episodic sleep disorders

The causes of sleep disorders may be temporary and depend more on external factors. For example, when changing circadian rhythm and sleep as a result of a flight to another time zone.

Sleep can often be disturbed by noise if the windows face a freeway or a construction site. Such insomnias are called psychophysiological.

Sometimes complaints about external interference turn out to be disorders of the nervous system.

One patient A.M. Veyna complained about the noises that haunted him all his life: in his youth, the hostel neighbors were noisy, then the noise of the tram, the noise of the construction site near the house, etc. interfered. This man did not invent anything, but he often had personal and official conflicts.

Mentally unbalanced, he perceived every noise as a worldwide catastrophe.

You can change your place of residence, move from a noisy area to a quiet one, but will you get away from yourself?

It happens that episodic sleep disorders can haunt a person throughout life.

Another patient had night terrors since childhood. At such moments, he jumped up and screamed in horror. At the age of fifty, the same fears still sometimes overtake him, and then he wakes up his relatives and himself with terrible screams.

How do such nightmares arise?

They are born in the stage of deep delta sleep, perhaps these are not terrible dreams, but vegetative-vascular crises. The reaction to such a dream is manifested by a strong heartbeat, intermittent and heavy breathing, chills, increased pressure and body temperature.

Human covers anxious feeling. Such a crisis may occur once a year or may recur up to several times a month.

Sleep disorders caused by diseases

Sleep can go wrong due to diseases of the internal and peripheral organs. With such a violation, patients feel various inconveniences and pains, they are nightmares and bad dreams.

cores they fall asleep quite quickly, but often wake up in the middle of the night and cannot fall asleep for a long time, tossing and turning from side to side.

Hypertensive crises, myocardial infarctions, angina attacks occur mainly in paradoxical sleep, and in slow sleep- attacks of bronchial asthma.
In REM sleep, all people change pressure and pulse. For those whose coronary vessels are out of order, such changes are fraught with seizures.

The secretion of gastric juice also changes in everyone during sleep. Ulcer this may cause pain, and forced wakefulness along with it.

Poisoned by alcohol a person who sleeps little and poorly, his paradoxical sleep is suppressed. REM sleep does not return to normal soon, because the removal of alcohol from the body takes a long time.

The paradoxical dream does not want to wait for the alcohol to come out completely and begins to win back its positions, invading wakefulness: this is how delirium tremens appears with hallucinations and delirium.

In epileptics sleep structure is disturbed. They lack paradoxical sleep in some cases, in others - the stage of drowsiness is unnecessarily increased. They are good sleepers and never complain about sleep. Perhaps the explanation is the resolution during attacks of accumulated unconscious conflicts.

Manic patients they also rarely complain about sleep, which is amazing, because they have the shortest sleep in the world - sometimes an hour, sometimes two, but they do not feel like sleeping. The manic patient is agitated, jumps out of bed, gets down to business, immediately drops everything, is ready to get involved in a conversation, but his thoughts are jumping.

Suddenly falls into a deep but short sleep and wakes up full of strength and energy. Apparently, the quantitative lack of sleep is compensated by its depth. However, there are situations when a short sleep cannot compensate for all the scale of vigorous activity, then exhaustion comes and the patient needs to lie down.

After deprivation of REM sleep in a manic state, there is no compensatory return: in these patients, all conflicts are resolved in their violent activity. At creative natures this activity is very fruitful. It is called ecstasy or inspiration.

In this publication, I decided to collect and summarize all the material on the folk treatment of insomnia, which I published on my website. Well, I made some additions. With considering new information. The world does not stand still. People share their experiences, and this, in turn, helps everyone a lot.

Now briefly about what is insomnia and how it manifests itself

This is a condition in which a person cannot fall asleep at night, it is also possible that awakenings in the middle of the night are frequent. Sleep is shallow and does not bring any rest.

Insomnia is random

That is, some event provoked a temporary disruption of the rhythm of sleep. For example, an upcoming trip, or an important meeting. It happens that even a cup of coffee after three in the afternoon causes persistent insomnia at night. Tea works the same way for some people. I had such a case. Friends came, and I gave them a good drink green tea at 7 pm. The next day, they complained to me that at night they didn’t get sleep until two o’clock.

Particular attention is paid to chronic insomnia

A person can suffer for many years. And it doesn't have to be cured. Most often somehow adapts to sleep snatches. This is influenced by stress, constant experiences, and even nutrition. In addition to the lack of a clear sleep schedule, with chronic insomnia, the heart can act up, hands tremble. Nerves are on edge and don't rest properly.

Of course, constant lack of sleep negatively affects the daytime condition of such people. They are often irritated, tired, suffer from loss of attention and memory. Old people often have morning insomnia. They wake up at four in the morning and that's it! There is no sleep. If that's just the point, that's okay. The key is to get at least 6 hours of sleep. Then there is no reason to worry.

How to treat sleep disorder? First, I will give options for herbal preparations.

Gathering #1

3 table. spoons chamomile, 3 table. spoons of valerian roots, 2 table. spoons of motherwort grass, 1 table. a spoonful of hawthorn berries. per liter of water. Grind everything in a coffee grinder. Brew 4 tables. spoons of the mixture. It is best to insist in a thermos. Set for six hours, then decant and drink warm half a glass of infusion three times a day before meals. After draining, do not pour into a thermos. Warm up before use. Keep refrigerated.

Gathering #2

3 table. spoons of melissa flowers, 2 table. spoons of calendula flowers, 2 table. spoons of yarrow flowers, 1 table. a spoonful of oregano flowers. per liter of water. We also grind herbs, 3 table. pour spoons of the mixture with boiling water and simmer for 20 minutes on low gas. Next, we filter and cool. Take half a glass before each meal.

What juices to drink?

A mixture of carrot and grapefruit juice has a good effect on sleep

Take two carrots and one grapefruit. Squeeze juice out of them and drink a glass every night half an hour before bedtime. Eating should be stopped at least two hours before bedtime.

Celery, beetroot and cucumber

Take two celery roots, one beet and one cucumber. Squeeze juice and also drink a glass half an hour before bedtime.

Milk for insomnia

A glass of warm milk with 1 table is very conducive to a good full sleep. a spoonful of lime or flower honey. Also, you need to drink about half an hour before bedtime. The drink calms the nerves, relieves stress and tension. My brother, after I told him about this method, every night before going to bed he drinks a mug of milk with honey and sleeps perfectly. But before that, every night was like a struggle ...

Bath with herbal decoction

Pour boiling water over 2 table spoons of motherwort herb, 2 table. Spoons of peppermint, 2 table. spoons of chamomile flowers. Take 2 liters of boiling water. Pour and infuse for 6 hours in a dark place or covered with a lid. It is better to wrap in a fur coat or coat.

Before going to bed, take a bath, pour infusion into it. Lie down for twenty minutes and then go straight to bed. Course 10 baths. But you can do at least every evening. If only for the benefit!

Well helps with insomnia bath with the addition of essential oil frankincense, lavender, bergamot, lemon balm or ylang-ylang. Put 7 drops into the bath aromatic oil and lie down in it for twenty minutes before going to bed.

Massage

Massage the scalp as a rule. Stroking with fingers in the form of rakes is used, rubbing is also used in the same way. Movements during the massage should be measured, unsharp, soothing.

Hop cones

For insomnia, pour two teaspoons of ground hop cones into a glass of boiling water and leave in a thermos for four hours. Then strain and drink the entire infusion in one go. Drink before bed.

Dill seeds

Pour one teaspoon of dill seeds with a glass of boiling water and infuse for one hour in a thermos, then strain and drink the entire infusion at one time. I recommend adding another teaspoon of honey to it for taste and for calming it is also good. It is necessary to drink the infusion before going to bed.

Calming tea

Buy oregano, St. John's wort, valerian, mint, motherwort at the pharmacy. Fall asleep in liter jar two tablespoons of all herbs and brew hot water. Brew just like tea. There, in a jar a little later, put three tablespoons of honey.

But place the honey when the infusion is no longer hot.. Otherwise, you will kill all the useful substances from honey. Before going to bed, drink the entire can within three hours before bedtime. And you will sleep soundly, deeply and without nightmarish experiences.

I believe that these herbs, together with honey, soften thoughts and consciousness. Make it calm and peaceful. Headaches and neurosis also pass. The course of drinking this infusion is fourteen evenings. I think that you will like it very much and you will not regret that you started drinking it. I wish you strong and restful dreams!

Let's also look at remedies for insomnia without the use of sleeping pills. You can fall asleep. And it is not necessary to drink chemical pills.

For those of you who developed insomnia due to nerves I advise you to take the next collection.

Take in a one to one ratio: cudweed, heather, motherwort and valerian. Mix the herbs thoroughly and brew one tablespoon of the mixture in a glass of boiling water. Infuse the composition for about half an hour, then strain. A glass of infusion should be drunk four times. And for the evening it is desirable to leave the largest part. This infusion remarkably normalizes sleep and calms the nervous system.

Dandelion Root Drink

Dandelion roots are dug up in spring or autumn, dried, roasted until golden and ground in a coffee grinder. The powder is brewed like instant coffee.

Drink from cattail rhizomes

Dry rhizomes are broken and fried until brown in a dry frying pan. It is then ground in a coffee grinder and brewed like instant coffee.

Infusion of lettuce at night

1 tablespoon of finely chopped lettuce leaves is poured with a glass of boiling water and insisted until cool. Take 1 hour before bedtime for insomnia.

Treatment of sleep disorders, especially the falling asleep phase, due to increased nervous excitability

Collection tincture: take 1 part of valerian root, angelica root, peppermint leaves. Drink 100 ml 3 times a day.

Collection infusion: take 2 parts of herb motherwort five-lobed and 1 part of peppermint leaves, valerian root, common hop cones. Drink 100 ml 3 times a day.

Sleep disturbance with nervous excitement and palpitations

Collection tincture: take 1 part of valerian root, five-lobed motherwort herb, common cumin fruit, common fennel fruit. Drink 100 ml 3 times a day 30 minutes before meals. The last dose is 1 hour before bedtime.

Sleep disorder associated with headaches

Collection tincture: take 2 parts of the fireweed herb angustifolia and blood-red hawthorn fruits, 1 part of peppermint leaves and motherwort leaves. Drink 100 ml 3 times a day, the last dose - 30 minutes before a night's sleep.

Infusions are prepared as follows: 1 tbsp. collection spoon for 200 ml of boiling water, leave for 15-20 minutes on the stove (do not boil), then strain.

Herbal pillow

Even kings suffered from insomnia. For example, King George III of England often could not sleep at night. He took a special pillow that was stuffed with medicinal herbs.

I will now declassify the composition of such a pillow. We will fight the tormenting misfortune with soporific herbs. These are hawthorn, valerian, needles, mint, rosehip or rose petals, blackcurrant and cherry leaves. I also advise adding yellow and white sweet clover to the pillow against insomnia. This plant, among other things, also helps with headaches. Wake up refreshed and well-rested in the morning.

Treating insomnia with honey

* 1 tbsp. a spoonful of honey and 30 g of lard mix well and dissolve in a glass of hot cow's (and even better goat's) milk. Take orally 2-3 times a day for insomnia.

* From insomnia, it is recommended to drink a glass of honey water before going to bed (1 tablespoon of honey per 1 cup of boiling water) and apply fresh gruel on the forehead from finely chopped fresh or pickled cucumbers, rye or wheat bread, sour milk and clay. Drink honey water in a warm form, and keep the gruel on your forehead for 15-20 minutes.

* For insomnia (a faithful companion of hypertension) or restless, anxious sleep, take a glass of pumpkin decoction with honey at night. To do this, cut 200 g of pumpkin into pieces, cook over low heat until soft, put on a sieve and cool, then add honey.

* In case of insomnia, grate horseradish and apply to the calves with a compress for 15-20 minutes before going to bed, at the same time drink a pickle brine with honey: 1 tbsp. a spoonful of honey in a glass of brine.

History of insomnia treatment

My sister began to get sick often, and mountains of medicines appeared in the house. But, apparently, they did not help much, because there were more and more of them. All diseases are from the nerves. Nervous system, especially in women, becomes more vulnerable over the years.

Women generally tend to create problems from scratch. Then they themselves suffer because of it. My sister had insomnia three years ago.. As a result - headaches, pressure surges. All this, of course, alerted me, and I decided to find out the reason.

I didn't succeed right away, but then it became just ridiculous. I don't want to go into details family life, I can only say that ridiculous thoughts about her relationship with her husband were constantly spinning in her head.

Women! You can not be silent for years if something is bothering you! This leads to insomnia, migraine, hypertension, and neuralgia and other diseases. And besides, it does not improve relations with loved ones at all. It is harmful to keep in oneself, accumulating year after year, negative emotions: sooner or later they will manifest themselves on the physical plane.

In general, they were able to deal with misunderstandings, but health problems still remained. I started looking for recipes for insomnia with herbs, natural remedies, but it was too late: my sister was thoroughly accustomed to sleeping pills. Yes, and they already acted ineffectively: sleep came for 3-4 hours, and the doses of sleeping pills had to be increased all the time.

The doctor then prescribed a stronger drug. What's next, drugs?

I began to read serious literature on medicine and learned a lot of interesting things. It turns out that if a doctor gives a patient the most common syrup or, for example, a lollipop and says that this strong medicine from his illness, the patient often recovers.

I bought multivitamins at the pharmacy (bright ones, different colors) and poured them into an empty bottle with a foreign inscription. I gave it to my sister and said that sleeping pills had not yet been invented stronger than this, that a friend of his had brought me from America. Like, the blue pill must be taken in the morning, the red one in the afternoon, and the yellow one in the evening. I believed!

When the vitamins ran out, I began to sleep like a log, and the pressure returned to normal, and the neuralgia disappeared. My husband, of course, tried all this time to be more attentive, more responsive, and is still trying. After all, this is a person who is very dear to him! But the fact remains: the treatment of any disease should begin with the head. As they say, according to thoughts and illness.

A woman's life contains much more tests, stresses and troubles. Insomnia is especially severe. Only a woman can understand when these intrusive thoughts in my head and not sleep. They press until the morning, cut the soul into pieces. What's the dream?

All these drugs are not helping. They just give me a headache. In the morning feeling of weakness and emptiness after them.

Video - psychological aspects of insomnia