What causes a person to startle when falling asleep. Sudden startlings when falling asleep. What is it and what is it connected with? Why does a child sweat while sleeping?

Everyone's legs twitch when falling asleep healthy people, regardless of gender, age and physical condition. Another thing is that a sleeping person cannot always remember this. They wake up only when the muscles contract too sharply and strongly, or last throughout the entire night's sleep. Everything else passes without a trace and without harm to health.

The theory of convulsions and tremors during sleep

Normal physiological flinching occurs during REM sleep when you just start falling asleep. This muscle twitching is scientifically called myoclonus. Synonymous medical term- hypnagogic jerks. If the twitching continues throughout the night's sleep, this is a symptom. pathological processes, most often occurring in the brain.

The nature of this phenomenon is as follows: the impulse from the brain to the muscles goes along nerve fibers, collected in bunches. Each nerve “activates” its assigned area muscle tissue(this is called innervation). As a result of the transmission of the impulse, the nerve is excited, and this excitation is transmitted to the muscle fiber, the muscle contracts. When, for some reason, the entire nerve bundle is simultaneously excited, the person shudders sharply. This is myoclonus.

The physiological reason that the body, when a person begins to fall asleep, twitches at night in his sleep is the excessive vigilance of such a part of the brain as the hypothalamus. Before the REM phase of sleep, the muscles of the body relax as much as possible, in a person falling asleep reduced temperature And arterial pressure, shallow breathing. The hypothalamus “considers” this condition to be life-threatening, since the symptoms are similar to dying, and sends a jerk impulse to restore all vital important functions and awaken a person to life. Thus, muscle tone and relaxation of the body come into conflict, and the sleeper shudders. The same picture is observed with apnea - sudden stop breathing in sleep.

Note: most often hypnagogic twitching occurs when a person sleeps on his back. And in the same position apnea occurs. And sometimes, in order to get rid of myoclonus, it is enough to learn to sleep on your side.

With nocturnal myoclonus, twitching in the muscles is felt as if irritated by a current of varying strength. Hypnagogic contractions are divided into physiological (within normal limits) and pathological (a symptom of a disease). This is not the only division. Myoclonus varies depending on:

• muscle condition;
• volume of “involved” tissues;
• frequencies;
• duration;
• the nature of the shudders.

Based on all these signs, it is possible to determine whether the contractions are normal or go beyond its limits.

Abbreviations negative and positive

Positive myoclonus occurs when muscles actively contract, and negative myoclonus occurs when muscle tone decreases and general relaxation body. This condition should not be confused with so-called sleep paralysis. This is a phenomenon in which an awakened person realizes that he cannot force his body to move. The natural shutdown of muscle activity in the REM sleep phase is necessary in order to avoid sudden movements bodies that interrupt the approaching slumber.

But sometimes such immobility accompanies awakening, when the brain has already begun to wake up, but not so much that nerve impulses safely passed to the right place. The body is still sleeping. This moment is characterized by a state of panic and fear: it seems that there is someone else in the room.

To exit from sleep paralysis, you need to try to move thumb right hand, if a person is right-handed, or left for a left-handed person, or show some other smallest possible physical activity(movements eyeballs, language, etc.)

From one muscle to the whole body

In twitch in my sleep Not only legs and limbs in general can: hypnagogic twitching occurs with the arms, facial (facial) muscles and others.

Hypnagogic jerks are considered:

• local, if one muscle contracts (most often these are slight twitches);
• regional, if a muscle group contracts;
• generalized if several muscle groups contract simultaneously.

A person suddenly wakes up in a dream, just in the case of generalized myoclonus. When we “fall through” in the REM sleep phase and tremble with our whole body. Such abbreviations are also typical for nightmares (persecution and others), when it is necessary to escape in a dream. At the same time, the person shudders and wakes up in a cold sweat, this is a sign of adrenaline release. The same signs are dry mouth, tachycardia, tremor (shaking of the hands).

Duration and frequency of the condition

Normal hypnagogic twitches are single, they last very short and are characteristic of the first seconds of falling asleep. When limbs twitch all the time during sleep, this may signal a disruption in the functioning of the brain. The main factor influencing the appearance of pathological myoclonus is damage to the cerebral cortex, and the myoclonus itself, appearing against this background, is called cortical.

A prolonged contraction is already a cramp. Convulsive muscle contractions are signs of disease.

In addition, twitching can be:

• spontaneous or provoked;
• synchronous or asynchronous (when, for example, one leg twitches when falling asleep, and not both);
• reflex;
• rhythmic or arrhythmic.

Provoked hypnagogic jerking is caused by strong external stimuli ( loud noise, bright light etc.).

Syndrome restless legs– the lot of adults suffering from:

• arthritis;
• rheumatism;
• circulatory failure;
• deficiency of iron and other microelements;
• diabetes mellitus and other endocrine system disorders.

Moreover, the etiology of this unpleasant condition captures and stomach problems. Symptoms of RLS include unpleasant or painful sensations in the legs:

• tingling;
• burning;
• pulling, aching pain, localized mainly in the knees, calf muscles and feet.

During the remission stage of the underlying disease, RLS may recede, but during the period of exacerbation, the legs begin to twitch and ache every night. In old age, when such diseases become chronic, restless legs syndrome literally deprives people of sleep, since the symptoms intensify at rest, especially when lying down, and at night.

Aching pain and discomfort do not allow a person to sleep. Such a patient either makes movements with his legs, which are colloquially referred to as “spinning a bicycle,” or gets up to walk around and warm up, after which relief comes. In advanced cases, twitching causes the foot to bend strongly.

A sign of poor circulation in the extremities is cold feet, while it is easier for people to fall asleep after hot feet foot bath, with a heating pad in your feet or just warm socks.

Causes of leg twitching in children when falling asleep

“Flying means growing,” this is how people interpret a dream in which a child is in a state of flight. This has a logical basis physiological foundation. Flights in a dream, as well as the accompanying falls, “failures” and subsequent shudders of the whole body, haunt the dreams of children who are in a phase of rapid skeletal growth.

Up to 16 and under

Teenagers often experience nocturnal myoclonus. At this age, the body is actively restructuring, and this process does not always occur smoothly. Hypnagogic twitching in teenage dreams is not uncommon, since they have a state of severe imbalance, and until everything “settles down”, the teenager will regularly wake up with the feeling that he is falling through somewhere, and shudder at the same time.

Small children also have twitching legs in their sleep. The reasons are the formation of the functionality of the body. In the first days of life, the child grows rapidly, and the nervous system thus reacts to the processes occurring in the growing body.

Alarm signal

Too frequent twitching, muscle contractions not only at night, but also during the day, the presence of others danger signs(change in breathing pattern, elevated temperature) - this is no longer physiological norm, and a reason for parents to urgently consult a doctor and, under no circumstances, treat the child themselves.

This condition can be caused by extremely dangerous infectious diseases (meningitis, measles), and disorders of the brain. It is especially dangerous when the twitching turns into convulsions and the child throws his head back with tension. Normally, nighttime twitching is not a harbinger of convulsive conditions.

Myoclonus as a pathology

Leg twitching may be a symptom various diseases. With pathological myoclonus in the morning, after waking up, a person feels tired, weak, and the sleep itself is repeatedly interrupted. It is impossible to recover from this on your own.

Pathological twitching during sleep is divided into epileptic and non-epileptic. With epileptic myoclonus, twitching also occurs during the day, while awake. Every night they twitch various groups muscles, from legs to facial muscles. The twitching turns into convulsions. The condition can also be caused by external stimuli– thus, epistatus is often observed during severe thunderstorms with thunder and lightning.

Pathological myoclonus can accompany diseases such as:

• stroke;
• encephalitis;
• multiple sclerosis;
• herpes, etc.

Without examination by a doctor, it is difficult to determine the nature of myoclonus. To find out the nature of the deviations, an electroencephalogram, blood test, etc. are done. Required differential diagnosis to assign correct treatment.

How to get rid of the problem?

The best cure for night tremors is healthy image life. Prevention of nocturnal myoclonus is simple and straightforward:

• develop a sleep schedule (and optimally, a general daily routine);
• do not eat before bedtime;
• sleep in a well-ventilated room;
• avoid overstimulation in the evening;
• don't drink coffee and strong tea;
• quit bad habits– at least later in the day.

This one is very effective folk way how to steam your feet before bed and drink a glass chamomile tea. Easy sedative effect also ensures taking medications such as Novopassit, Valerian, Glycine, etc. But if you learn to always go to bed at the same time, you won’t need sedatives.

In the evening it is better to take a walk fresh air rather than sitting in front of the TV or computer. Physical activity, hard work - everything that is fraught with overwork needs to be postponed for a day. And no negative emotions and stress.

Leg twitching during sleep is not dangerous as long as it is spontaneous and not aggravated by any warning symptoms. Physiological nocturnal hypnagogic muscle contraction does not need to be treated.

Not only children, but also adults often twitch their legs when falling asleep. Many people consider this phenomenon to be muscle cramps or imply that this is a symptom of some kind of nervous or neurological disease. Meanwhile, nocturnal myoclonus, as doctors call it, for the most part is not a herald of any pathological condition of the body and sometimes indicates a busy life for a given person.

How does myoclonus occur?

A sharp muscle twitching, similar in sensation to an electric shock, usually occurs at night at the moment of maximum relaxation of the body. This syndrome can be localized to one single area, for example, it only flinches left leg, or even her calf muscle. And it can have multiple variations, when the legs and arms and even the facial muscles are involved in the twitching. Also, myoclonus can be synchronous, asynchronous, spontaneous, reflex, rhythmic or arrhythmic in nature. Experts call this phenomenon hypnagogic twitching and it arises as a conflict between muscle tone and absolute relaxation of the body due to its transition to a certain phase of sleep. At this moment the group nerve cells located in the brain stem, provides absolute relaxation of the body muscles. Meanwhile, the hypothalamus, which continues to be awake by inertia, perceives a decrease in body temperature and pressure, as well as the appearance of shallow breathing, as the beginning of the dying of the body. As a result, it sends a sharp signal that can contract certain muscles to “bring the body back to life.” The impulse is transmitted along nerve fibers that go to the muscles and are simultaneously excited. Meanwhile, the nerve threads themselves are collected, as if in a bundle, where each nerve individually creates a sharp tension in that part muscle fiber which is associated with it. When all the nerves are excited at the same time, a person shudders in his sleep or even feels that he is shaking almost all over.

Why does flinching happen?

As mentioned above, if the hypothalamus, which regulates the neuroendocrine activity of the brain, continues to be awake during the period of relaxation of the human muscles, then myoclonus occurs. As a rule, this happens to people who, at the moment of falling asleep, continue to think about work tasks, decide something, or simply “scroll through”, emotionally experiencing the day they have just lived through. Psychological and physical exercise do not allow a tired body to relax in a synchronized manner and the central nervous system, while remaining awake, can send out multiple electrical impulses leading the body to “motor awakening”.

In children, myoclonus is quite common; falling asleep, they twitch their arms, legs, and heads. This happens for a similar reason - just a few minutes ago the child was awake, playing, crying a lot, saw something that left an amazing impression in his memory, and then the little tired body fell asleep. His central nervous system is still excited by the events he has just experienced, and his muscles are already relaxing, moving into a certain phase of sleep.

What to do to prevent myoclonus from occurring

Before going to bed, both an adult and a baby can take a relaxing bubble bath or drink warm, not strong tea. It’s good if it is infused with herbs and plants that promote calm - mint, lemon balm, linden blossom. Great for helping you relax light massage back rub, which family members can do for both adults and children before bedtime. If you gently talk to a falling asleep person about something good, read a good bedtime story to your child, then there will be no shaking or disturbing dreams will not happen, the body will be able to fully rest.

What if the flinching happens during the day?

But it happens when myoclonus occurs during the day, at the moment of absolute wakefulness, the person’s arms, legs, or, for example, an eyelid or facial muscle suddenly twitch sharply and involuntarily. Such an isolated case may indicate overstrain of the central nervous system about what we just experienced severe stress. If shaking attacks occur many times during the day, then we are talking here it's already underway about pathological myoclonus and it can be caused by the most for various reasons; ranging from organic or traumatic injury any areas of the head or spinal cord and ending with the development of an epileptic state. In any case, involuntary, multiple daytime trembling of muscles and limbs is a clear reason to seek help from a neurological specialist. The main thing is not to let the disease take its course; starting the correct treatment on time will help maintain health for many years.

The human body is the greatest mystery, and scientists have not been able to fully solve it. Of particular interest are issues related to sleep. For example, many people do not understand why a person twitches when falling asleep and what this phenomenon may indicate. Is this related to the disease or are such flinches natural? Why does this phenomenon occur from time to time and not in all people?

Various theories

Since ancient times, people have been interested in why a person twitches when he falls asleep, and in connection with this they put forward their own assumptions. It was believed that when the body relaxes, the brain perceives this state as the beginning of death and therefore sends impulses to the body to awaken. After making sure that everything is fine, the brain switches to the rest stage.

Some were sure that similar conditions indicated a person's predisposition to epilepsy. But, as it was established over time, this disease and muscle impulses are not related to each other.

For a long time, mothers convinced their children that nighttime shuddering was a sign that the child was growing. Many believed this unquestioningly. But, to the surprise of most, when growing up was already over, the trembling for some reason did not stop.

Also, some scientists had their own opinion about why a person twitches when falling asleep. For example, A. Ts. Golbin was convinced that such muscle contractions- these are just transitions from one stage of sleep to the next. But what is the reality?

Modern research

Today, sleep scientists have a different explanation for why people twitch when falling asleep. After repeated experiments, it became obvious that short-term muscle contractions allow the body to relax to a greater extent. It has been observed that such startles usually occur after have a hard day. In this case, the load could be not only physical, but also psychological. As a rule, the body is not able to relax fully after the stress it has experienced. That is why the brain sends impulses to the muscles of the body, after which complete relaxation occurs. Scientists gave this phenomenon its name - myoclonus.

What can you do?

Most often, myoclonus is not enjoyable, and many would like to avoid it. What can you do to minimize the likelihood of flinching? There are several recommendations that you need to heed. But if, after making efforts, your leg still twitches when falling asleep or your whole body shudders, it is better to consult a doctor. So here are some tips:

• Ask loved one Have a light relaxing massage.
• Prepare an infusion of chamomile and valerian.
• Do light exercises that include simple stretching exercises.
• Take a 15-minute bath with a few drops of your favorite essential oil.
• Review your schedule and try to sleep at least eight hours every night.
• Drink on drink sedatives and vitamin complexes.

Myoclonus with sedentary life

As already noted, a person shudders when falling asleep only after a hard day, but sometimes this phenomenon occurs in people who lead a sedentary or recumbent life. Unfortunately, this indicates severe muscle strain, and there is likely blood stagnation. In this case, in order to avoid subsequent health problems, the person needs to have a massage. It is also advisable to start moving. If this is not possible, you need to periodically change your body position.

But you should not forget that myoclonus also occurs after experiencing stress, overexcitation and strong emotional disorders. To calm down, you should take a herbal bath and drink warm tea, milk or another healthy relaxing drink.

Often too powerful emotions the children are worried. Mothers may notice their babies' legs twitching as they fall asleep. Therefore, before going to bed, they need to calm their child down, do nice massage, read or draw with him.

Winces in babies

Sometimes parents notice how their very young children twitch when falling asleep. This phenomenon alarms them, and they sound the alarm. But you should not forget that a baby’s sleep is completely different from that of an adult. Let's remember how a person falls asleep and what his phase is deep sleep can last from two to three hours. While in babies this period lasts only an hour. Afterwards comes shallow sleep. During this period, the baby can move its legs and arms. Therefore, you should not be afraid if your baby twitches in his sleep, because this indicates that your child is not in the deep sleep phase and is dreaming. During this time, you should avoid waking the child, as this may affect his well-being.

It is best to provide him restful sleep so that nothing disturbs the child. To do this, before putting the baby in the crib, arrange a warm bath with the addition of soft soothing herbs. Also install an unobtrusive night light in the room itself. Such measures will help your baby relax and have pleasant dreams.

Cramps (from the English convulsions) are sudden muscle contractions that occur involuntarily and have a paroxysmal character. They cause severe but short-term pain that may recur after some time.

If such signs are not observed, the possibility of a diagnosis of epilepsy can be excluded.

Non-epileptic seizures can occur for the following reasons:

1. Consequently birth trauma. In this case, the muscles of the face and limbs undergo contractions. These seizures can occur from birth or appear several months later.
2. As a result of defects of the central nervous system, cardiovascular system, heart defects, congenital deformities, asphyxia.
3. As a consequence due to the toxicity of the virus. In this case, tension throughout the body is observed.
4. Reaction to vaccination.
5. Endocrine disorders.
6. Poisoning.
7. Metabolic disease. This reason is childhood occurs less frequently than in adults. But a lack of microelements still increases the risk of seizures. In this case, facial muscles are more often affected.

In children, nocturnal cramps are characterized by shaking and stretching of the limbs during sleep.

Often attacks pass without a trace, but it must be taken into account that in early age repeated contractions can significantly delay physical and mental development, and also cause speech impairment.

To reduce the risk of muscle contraction, parents can give their child a light massage of the feet and legs before bed, organize cold and hot shower for legs.

Rare spasms during the child's sleep do not cause potential threat, but if they occur systematically, this is a signal that you need to seek help. Parents should monitor their child’s sleep in order to tell their doctor in detail about the characteristics of the attacks.

What to do, how to get rid of the problem?

To get rid of night cramps, you need to know the cause of their origin. If spasms are associated with health problems, then treatment should be aimed primarily at the affected area. For example, if painful contractions are a consequence of epilepsy, then the use of medications such as valproate acid will reduce the likelihood of seizures. And children have seizures after infectious diseases Vaccination can stop it.

If the attacks are not related to a health condition, but are a consequence of external stimuli, they need to be eliminated.

If you feel a convulsive spasm, the following actions will help:

• pull your toe (if you have a cramp) lower limbs) or the fingers of the palm (if the top ones) towards you, relax and pull towards yourself again, and clenching and unclenching your fist will help get rid of the cramp in your hand;
• gently massage the cramped muscle;
• V emergency pinch the sore spot or prick with a needle.

The nuisance of emus is... unacceptable.

Seizures can be prevented by following simple rules. This does not apply to cases where muscle contractions occur due to illness. If there are no health problems, but cramps, spasms, shudders and trembling appear periodically during sleep, try the following measures according to their warning:

To prevent seizures in young children, parents should monitor the optimal temperature in the room where the child sleeps. Before going to bed, the baby should be calm; do not play active or emotional games with him.

Before falling asleep, you can give your baby a foot massage and a contrast shower for the legs. At frequent appearance spasms and restlessness during sleep, consult a specialist immediately.

The question: why do you twitch in your sleep is of interest to many. There is no person who has not experienced, when falling asleep, the sensation of falling, stumbling, or kicking a ball. At the same time, having almost fallen asleep, a person shudders, twitches and wakes up due to a sharp contraction of muscles in some part of the body.

Twitching in sleep - what is it?

What causes a person to suddenly wake up is called Simmonds' myoclonus - frequent twitching of muscles in different muscle groups. Such muscle contractions can be rhythmic and synchronous, or random. They are quick, jerky muscle twitches, similar to those that appear during irritation. electric shock.

A similar phenomenon is observed in both children and adults; it is classified as physiological myoclonus, which is known to everyone. These startles when falling asleep occur especially often in children. They are associated with the imperfection of their nervous system and the difference in the duration of sleep phases compared to such periods in adults.

Main physiological reasons

Sleep myoclonus is a completely normal physiological process. Despite this, over time, cramps may progress: become more frequent and slightly longer lasting. Their distinctive feature is a change in localization. At night, after falling asleep, the leg muscles may contract, the next night the arm muscles contract, the third night will be associated with sudden twitching of the facial muscles.

There are several factors leading to the occurrence of myoclonus. They are partly the answer to the question - why do you twitch in your sleep?

Neurophysiological cause

When falling asleep, the muscles completely relax - their tone is reduced to the maximum, the body relaxes to ensure good rest. At the moment of falling asleep, body temperature and blood pressure decrease, heart rate slows down, and breathing slows down. The hypothalamus perceives this as a process of dying of the body, so the brain sends electrical signals to the relaxed muscles to increase their tone - a sharp involuntary contraction occurs, which leads to awakening due to the fact that the person starts in his sleep. But only some people suffer from such twitching.

Physical exercise

If you are wondering why you twitch in your sleep, you need to analyze your past day. Large physical loads on the muscles throughout the day - physical education or sports, long walking, strenuous movements associated with work - have an adverse effect on the muscles. Their tone is increased long time, and even rest do not lead to their relaxation. To reduce tone, the brain sends electrical impulses, which causes the muscles to gradually decrease tone. But at the same time, they twitch, contractions alternate with relaxation, as a result of which a person twitches in his sleep. Often myoclonus - involuntary muscle contractions - can be accompanied by moderate pain.

To get rid of the pain that has arisen, you can do a few light, gentle exercises for those muscle groups that are tense. To do this, perform rotation in the joints, stretching or raising the legs. Such exercises lead to muscle relaxation, pain will subside, twitching and cramps will stop.

Chronic stress

The answer to the question - why do you twitch in your sleep - may also be mental stress to which a person has been exposed all day. Spicy and chronic stress and overwork lead to inability falling asleep quickly. People are able mental exhaustion suffer from insomnia. This is due to the fact that with overwork and nervous overload, the phase of falling asleep is extended. Impulses produced by the brain lead to startling and awakening. After this, the process may be repeated: prolonged falling asleep, involuntary twitching muscles, sudden awakening.

With constant daily stress and overwork, any external stimuli in the form of sound, light or movement are perceived as exaggeratedly strong. In this state, any factor that is insignificant in its impact can cause sleep disturbance.

Impaired blood supply

Another reason why you twitch in your sleep is a disruption of the blood supply in the vessels of the legs and arms. This is the so-called Ekbom restless legs syndrome, or nocturnal myoclonus. At uncomfortable position the vessels may collapse, and then blood circulation is disrupted, and the legs or arms go numb during sleep, and paresthesia occurs. The brain immediately sends an impulse to change position - the person twitches sharply, begins to wake up, move, turn around. Such tremors during sleep lead to a change in body position and at the same time to an improvement in blood supply.

Sleep phases

Changes in sleep phases are another factor in why you twitch in your sleep. When a person falls asleep, the state complete relaxation, which occurs during the period of falling asleep, enters the REM sleep phase - rapid eye movement. At this time, the brain processes all the accumulated information. This is a peculiar protective function. A signal from the brain can suddenly interrupt this relaxation process, the person shudders, a change in sleep phases occurs again - the process repeats.

Rapid growth in children

Unnecessarily fast growth in children of asthenic type leads to sudden twitching different groups muscles in sleep. Over time, when the child grows up and gains sufficient body weight, this will go away on its own.

Pathological causes

In addition to those described physiological reasons To explain why you twitch in your sleep, a number of pathological processes can occur in the body, leading to sudden contraction of certain muscles and sudden awakening. These include:

• sleep pathologies;
• hypokalemia and hypocalcemia (low levels of potassium and calcium in the body) - in this case, it is necessary to consult a specialist who, based on the tests performed, will prescribe necessary medications;
• a lack of magnesium in the body leads to sudden muscle contraction, causing a person to twitch in his sleep and wake up;

nervous tic - this is in many cases pathological condition, requiring examination by a neurologist and ophthalmologist who will help cope with the problem.

TO pathological reasons, leading to such phenomena, most often include the following:

• brain hypoxia;
• abrupt withdrawal of certain medications (barbiturates, benzodiazepines);
• neuroses;
• mental disorders;
• epilepsy;
• degenerative changes in cells.

Pathological nocturnal myoclonus is more pronounced than physiological, and more polyetiological, as indicated above.

All listed violations most often occur in the elderly and old age- they constitute a risk group. Although this process can occur in any person at any age.

How to get rid of twitching in your sleep

In the treatment of both physiological and pathological myoclonus, not only plays a role drug therapy, which is assigned to last resort, but, above all, correct image life and behavior before bed:

You need to do a quiet, calm activity, read a few pages interesting book.

You can have a drink green tea- it reduces blood pressure a little and calms you down.

During the day you should try to do without stressful situations and physical stress.

Avoid eating a heavy dinner late in the day, especially before bed. Three to four hours before bedtime, you can eat something light. small quantities.

It is important to go to bed at the same time, setting yourself up not to fall asleep, but to relax.

If all your independent efforts do not bring results, and the shuddering and twitching continues, you need to visit a neurologist. Perhaps he will appoint drug treatment.

For the treatment of myoclonus (both physiological and pathological) the following are used:

Clonazepam in a dosage of 28 mg per day or more - as prescribed by a doctor;

Valproate (Depaksin, Konvulex, Apilepsin) - 10 - 40 mg per day;

tryptophan precursors (L - tryptophan, Kalma, Senadot).

But medications- This last resort. If possible, it is necessary to pay attention to the problem at its first manifestations and begin to solve it, calming the nerves before going to bed using available non-drug methods. In this case, you will be able to get rid of these unpleasant phenomena and establish normal sleep.