Sleep disorders. What to do if an adult has poor sleep at night

Oksana Vasilchenko, Nizhny Novgorod:

"Who among us, trying to fall asleep in sleepless night, do not turn the pillow over to touch the cool surface! This little detail told me my way to fall asleep: I need to freeze properly before that. When it's hot, you can't sleep well. Therefore, I uncover myself or walk around the room naked for a while in order to freeze properly. Then - under a warm blanket. And you won’t even notice how, warming up, you’ll fall asleep.”

Zinaida Perepelkina, Arkhangelsk:

“This technique is very helpful in falling asleep: start remembering everything that happened during the day, in detail, in detail. Moreover, choose a “part” of the day in which nothing unpleasant happened. For example: “in the morning I got up, went to wash my face, turned on the light, squeezed out from a tube of your favorite paste, looked in the mirror, and so on." Try to mentally imagine all these actions. This will distract you from worries and anxieties that usually prevent you from falling asleep."

Anna Ladogina, Moscow:

“If I’m nervous before going to bed, and this, I know, always ends in insomnia, then I don’t go to bed without 30 drops of motherwort or valerian tincture. Sometimes I even do this: I pour a bottle of tincture into a bucket of hot water and I float my feet in it. It really helps you fall asleep quickly."

Valeria Starostina, Dmitrov:

“I am a “sleepless woman” with a lot of experience, so I have developed a whole system of measures against poor sleep. Although I go to bed around twelve, at ten o’clock in the evening I turn off the phone and turn on the answering machine so that no news can disturb me before bed. night crime episodes or detective stories. For this case, I have recordings of old, well-known comedies and melodramas. At night, I make sure to ventilate the room, turn on quiet music. Before going to bed, I take a warm bath and drink some sedative collection or Herb tea with honey. Usually this is enough to fall asleep. But if I’m unlucky and wake up in the middle of the night, I try to do the minimum of actions: under no circumstances do I turn on the light, don’t get down to reading a book or doing anything, but lie quietly, trying not to move or open my eyes. I always put a cup of water on the night table and put valerian or a sleeping pill so that I can reach it without turning on the light. Even if strong measures are not needed, it is reassuring to know that everything is nearby and you can always use the medicine.”

Alena Krasnova, Kyiv:

“When I stop sleeping normally, I buy a pool pass for an evening session. After swimming, I sleep well.”

Larisa Pustyrnikova, Zheleznovodsk:

“This simple trick helps you quickly fall asleep: mix one tablespoon of Cahors with a tablespoon of honey and hold it in your mouth, without swallowing, for as long as possible.”

Galina Razumenko, Astrakhan:

“I usually fall asleep easily, but it often happens that I wake up in the middle of the night. This is especially unpleasant - even if you fall asleep in the morning, you still feel completely exhausted all day. Especially if you toss and turn without sleep for two hours. As a matter of principle, I don’t take sleeping pills, so I invent different ways to fall asleep. One of the most effective: you need to relax your facial muscles as much as possible. Usually, waking up at an inopportune time, we begin to go over all our problems in our heads, and our facial muscles tense, reflecting all these experiences. Notice how tense the forehead is, lips are pursed, eyebrows are knitted. To turn off the emotions that prevent you from falling asleep, you need to relax your facial muscles. If you can’t do this by force of will, imagine that they put something warm on your face wet towel. Put your best efforts into this. Make sure that the muscles are relaxed all the time, and that the cheeks seem to “drip” from the face. And you yourself won’t notice how sleep comes.”

Faina Eletskaya, Chelyabinsk:

“I have periods when you can’t do without sleeping pills, especially since my doctor recommends them. To avoid addiction, I do the following. I take the tablets at the prescribed dose for a week, then I start reducing it by half. For example, I take half a tablet instead of a whole one. After a week - already a quarter. Then, instead of a sleeping pill, I take an increased dose of a sedative tincture. After a while, I reduce this dose by half. And then I manage to fall asleep normally without the help of drugs."

Anna Nesterova, Lodeynoye Pole:

“My cat really helps me fall asleep and fight waking up at night. When I go to bed, she jumps on my chest or settles down at my feet and starts her cozy song. Usually this is enough to quickly fall asleep. And if I wake up at night, Kuzya makes a real cat therapy: she puts her furry body closer to the place that bothers her, starts purring and rubs her head against me. What would I do without her! "

Sleep is the most important part of a person’s life, because at this time processes occur in the body, thanks to which the psycho-emotional and physical state body. While we sleep, the brain processes the information received and assimilates it, which is why they say that the morning is wiser than the evening.

Sleep disorders lead to disruptions in various systems body – immunity decreases, mental disorders and vascular diseases develop. What are the dangers of poor sleep at night in adults? What are its reasons? What to do to get back to normal night rest?

Sleep disorders in adults - types

There are more than 50 different conditions and diseases that lead to sleep disorders. Sleep disorders themselves are divided into the following concepts:

Dyssomnia – difficulty falling asleep, daytime sleepiness, feeling of fatigue after a night's rest persists.

Presomnia – a person cannot fall asleep for 2 or more hours.

Postsomnia - a night's rest does not bring vigor, one feels weak and apathetic.

Hypersomnia is daytime sleepiness that is sometimes uncontrollable.

Causes of poor sleep

It is useful for readers of Popular Health to know that there is a very large list of causes of sleep disorders in adults, but we will now look at the most common ones.

1. Internal disorders of the body systems - vegetative-vascular dystonia (the patient experiences panic attacks), apnea syndrome. This also includes the syndrome restless legs(itching, feeling of insects crawling on the skin, tingling).

2. External causes - stress, overexertion, pain, taking various drugs (psychotropic in particular), alcohol intoxication, excessive smoking, drinking heavily before bed, overeating. Due to such reasons, nightmares may occur.

3. Circadian disorders - typical when changing time zones, as well as when working shifts. Such sleep disturbances occur in people who are prone to depression. To increase vigor, they take energy drinks in the morning, and at night they drink sedatives, thereby disrupting the body’s natural rhythm and causing their psycho-emotional state to worsen.

People with mental disorders may suffer from sleepwalking (waking while sleeping), bruxism (teeth grinding), or narcolepsy (excessive nap livability).

Any sleep disorder requires treatment if it lasts longer than three weeks. This question lies within the competence of the sleepologist, however, when identifying neurological or psychoemotional disorders Other specialists – a neurologist and a psychiatrist – are also involved in the patient’s treatment.

What's wrong with an adult having poor sleep??

Being small children, few people understand how wonderful this time is. What do parents require from their child? Grow up, get smarter, go for walks so as not to sit in front of the monitor, not get sick, eat well, go to bed on time... Having grown up, all people are forced to work in order to be able to provide for themselves and their families. Accordingly, if an adult’s sleep fails, this will directly interfere with his work. What if problems with night rest repeat again and again?! So this shouldn't happen.

What to do if you have a bad dream?

And first of all, you need to organize yourself in such a way as to establish the correct sleep pattern. This is very important, because due to the lack of a clear regime, biological rhythms in the human body are disrupted.

1. Determine for yourself the time at which you will go to bed every day. It is advisable to go to bed before 11 pm, or even better before 10 pm. According to neurologists, the most valuable and important period sleep is the time period between 22.00 – 1.00 am. It is at this time that the body best shows its regenerative activity.

2. Half an hour to an hour before falling asleep, it is advisable to relax - read fiction or listen to light music.

3. You shouldn’t eat at night; it’s better to have a light dinner no later than 2 hours before going to bed. Drink plenty of fluids It should also be excluded so as not to go up to the toilet at night.

4. A walk in the evening will come in handy.

5. Avoid using invigorating drinks after lunch. It's better not to drink at night strong tea with lemon balm and a spoon of honey or a glass of warm milk.

6. If you suffer from insomnia or are tormented by restless legs syndrome, give yourself a relaxing warm evening bath. A gentle massage of the limbs will not be amiss.

8. It is necessary to give up alcoholic beverages if you drink them often.

9. Neurologists warn against self-administration of any sedatives and psychotropic drugs which may aggravate the patient's problem.

If no independent actions help you get a good night's rest, you should seek help. medical assistance. It is especially important to do this if you suffer from nighttime seizures (panic attacks, nightmares), as well as if you notice manifestations of narcolepsy or somnambulism. Narcolepsy is especially dangerous for drivers and people working in production with machinery and equipment - uncontrolled daytime sleep can cost them their lives.

In most cases, sleep disorders in adults disappear if the correct regime of wakefulness and rest is organized. Stress is the main cause of insomnia in middle-aged people. Abundance of information, high work loads, conflict situations, absence annual leave– all these factors contribute to the accumulation of negative emotions and fatigue, which often develops into chronic fatigue and leads to depressive disorders. Healthy image life, sports, walks, as well as the correct daily routine are the key normal sleep at night.

According to sociologists, all residents of megacities and large industrial centers suffer from one kind of sleep disorder or another. Fighting insomnia on your own is quite difficult, but it is much safer and healthier than taking sleeping pills or other medications.

What is insomnia and why does it occur?

Insomnia is a sleep disturbance or disorder that occurs regularly and prevents a person from leading a normal lifestyle and worsens the quality of his life.

Women and older people most often suffer from insomnia; this is due to age-related changes and increased emotionality of the fair sex.

From time to time, sleep problems occur in everyone and are not considered something pathological; you can talk about insomnia only if you regularly - at least 2-3 times a week for a month, cannot sleep, constantly wake up, or your sleep is too sensitive and restless .

The lack of proper rest not only negatively affects the state of the patient’s nervous system, but can also be a symptom of the development somatic diseases, so persistent insomnia should not be ignored. But even before consulting a doctor, you should reconsider your lifestyle, diet and pay attention to other, most common causes of insomnia:

Lifestyle - wrong image life, the habit of eating heavily at night and spending the night hours in front of a computer monitor, drinking alcohol or energy drinks before bed can cause difficulty falling asleep and after some time lead to a malfunction of the biological clock and to insomnia, when sleep “comes” only in the pre-dawn hours;
Stress and nervous tension - trying to do everything, achieve success and make a career more people stop paying attention to own health, denying yourself rest and peace. Constant stress leads to overexcitation of the nervous system, which does not allow a person to relax and recover during rest hours;
Food and drinks - the habit of having a heavy dinner, eating a lot of fatty, spicy or sweet food, as well as drinking a lot of coffee and strong tea at night may not affect human health during for long years, but sooner or later, due to the constant rush of blood to the stomach and the tonic effect of drinks, problems arise with falling asleep or quality of sleep;
Hypodynamia - lack of physical activity, sedentary lifestyle life, sedentary work and lack of fresh air cause overwork of the nervous system and, as a result, problems with sleep;
Chronic diseases - less often, habitual insomnia signals health problems. Sleep disorders occur when neurological disorders, diseases thyroid gland, gastrointestinal tract, traumatic brain injuries and some other diseases. Most often, with pathologies of internal organs, insomnia is accompanied painful sensations, changes in behavior or other symptoms of illness;
Pregnancy – when carrying a child, a woman’s body changes dramatically hormonal background, which can cause sleep problems in the first trimester. And in recent months pregnancy is prevented from sleeping peacefully by the enlarged uterus and the movements of the baby.

Before starting treatment for insomnia, you need to find out the cause of its occurrence. If chronic diseases are excluded, then you need to start complex treatment which should include:

Proper diet - oddly enough, you can often cope with sleep problems simply by changing your diet and eating habits. By eliminating from your diet too heavy dishes, seasonings, spicy and sweet, as well as alcoholic drinks, strong coffee and tea, you can avoid stomach fullness and digestive problems, which prevent peaceful sleep in about 1/4 of all cases of insomnia. If you are used to eating before bed, replace baked goods, seeds, candy, coffee, beer or shrimp fresh vegetables and fruits, a small amount of nuts, green tea, milk or freshly squeezed juices.
A daily routine is one of the most effective remedies for insomnia. If your body gets used to falling asleep at the same time, there will be an order of magnitude fewer problems with sleep, but it will take 1 to 3 weeks to develop a new habit. To do this, you need to stop any active activities 2-3 hours before bedtime, do not watch TV, forget about smartphones, tablets and any other electronic devices and do something calming and causing only pleasant emotions. It is very useful to take a walk for minutes before going to bed, take a bath and listen to calm music, such as classical music.
Ways of relaxation - if anxiety, worries and upcoming events interfere with your sleep, you need to look for ways to cope with nervous tension. Today there are many methods for relaxation, so choosing the right one will not be difficult. It could be classes breathing exercises or yoga, if you don’t have the time and desire to visit sports clubs, you can find training videos on the Internet or read specialized literature. A warm bath with aromatic salts, listening to any music, watching your favorite movies, any creative activity or just chatting with friends helps you relax.
Sports activities – moderate exercise stress will help get rid of excess weight, strengthen the immune system and nervous system. If insomnia is caused by physical inactivity, you can cope with it through regular exercise - walking, running, strength exercises or any other active activity. The most important thing here is regular exercise, even if you don’t exercise for a long time, you need to do at least a few minutes of physical exercise every day.
Taking vitamins – restoring normal sleep and reducing anxiety levels is facilitated by a sufficient level of B vitamins. If, in addition to insomnia, there is also a general loss of strength, decreased performance and frequent colds, you need to start taking multivitamins and, of course, taking vitamin B9 - folic acid, 5 mg daily, before meals. Vitamins must be taken for 30 days, then take a break and repeat the intake.
Fresh air – lack of fresh air leads to oxygen starvation, deterioration of metabolism, lack of energy and accumulation of waste products in the body. To avoid this, you need to spend every day fresh air at least 1 hour, for example, walk before going to bed and ventilate the room you are in 2-3 times a day, even if air conditioning is running.
Special rituals - this method is especially effective in treating insomnia in children, older people and those who are highly emotional. Doing certain things before bed will help you calm down, relieve stress, and set your body up for sleep. It’s not at all difficult to come up with such rituals, the main thing is to repeat them daily so that the subconscious begins to perceive them as a signal to fall asleep. You can start getting ready for bed in minutes - take a bath or warm shower, turn off the TV, ventilate the room, brush your teeth, listen to music, check your alarm clock or write a to-do list for tomorrow. Rituals can be anything - from a cup of warm milk at night, to cross-stitching or reading a favorite fairy tale to a child.
Prepared bedroom - in order to fall asleep and stay asleep faster, you need not only to ventilate the room before going to bed, but also to properly prepare the bed. First, the bedroom and bed should only be used for sleeping, and you should not do paperwork, work on the computer, or eat in the bed. Also there shouldn't be too much in the room extra items– they not only accumulate dust, but can also affect the subconscious, preventing you from sleeping peacefully. Secondly, the light in the room must be dim and the air fresh. Thirdly, the comfort of the bed is also important - for good sleep You need a comfortable orthopedic mattress, a not too warm or light blanket, a low pillow and natural bed linen.

Traditional ways to combat insomnia

If insomnia negatively affects a person’s health or performance, you can cope with it using time-tested and safe folk remedies.

Honey strengthens the body, has a calming effect on the nervous system and makes it easier to fall asleep. There are several recipes to combat insomnia.

Honey water - 1 tbsp warm water dissolve 1 tablespoon of honey and drink at night;
A mixture of honey and lemon – chop 1 lemon with peel, add 2 tbsp honey and 2 tbsp walnuts, mix everything thoroughly and take 1 tbsp before bed;
Honey with vinegar – stir 3 tsp into 100 grams of honey apple cider vinegar, put the mixture in the refrigerator for several days, take 1-2 tsp before bedtime for a long time.

Essential oils

Inhaling the vapors of essential oils helps get rid of headaches, relieve nervous tension and fall asleep faster. To combat insomnia, use lavender oil, peppermint, citrus oils, cedar, sandalwood, rose, basil, valerian, lemon balm, jasmine or rosemary.

The easiest way to get rid of insomnia with the help of oils is to add a few drops of the selected oil to an aroma lamp or drip 2-3 drops of oil onto a small cotton napkin lying at the head of the head.

If inhaling oil vapors does not help, you can try adding a drop of oil to your evening bath, which you should take for no more than 15 minutes at a time.

Massage with essential oils, if it is not possible to visit a massage therapist, you can ask your loved ones to massage the neck-shoulder area or massage your temples, feet or hands yourself. For massage the base is cosmetic, olive or other vegetable oil, add a few drops aromatic oil, then gently massage the skin for minutes.

Herbs

Herbal infusions are considered the second most effective, after medicines, a remedy for insomnia. The simplest and most effective fees are:

Valerian and oregano – 1 tbsp of dry oregano is mixed in 1 tsp of dry valerian root, pour 1/2 tbsp of boiling water, boil in a water bath for 5-10 minutes, then cool, filter and drink before bed;
Melissa, valerian and motherwort - mix 1 tsp of lemon balm, 1 tbsp of valerian root and motherwort, pour 1 tbsp of boiling water. Infuse the infusion for several hours, then filter and divide into 3 doses. Drink the infusion 3 times a day, before meals for 7-10 days;
Thyme, calendula and motherwort - mix 1 tsp of all herbs, pour 500 ml of boiling water, simmer for minutes over low heat. The decoction is left for 1-2 hours, then filtered and drunk before bed, 1/2-1 tbsp;
Sleep - herb - pour 1 tablespoon of sleep-herb or lumbago with 1 tablespoon of boiling water, boil in a water bath for 30 minutes, let it brew for minutes, then strain and bring boiled water to 200 ml. Take 1 tbsp every 2-4 hours;
Peony tincture – take 30 drops of alcohol tincture of peony evasive 3 times a day. The course of treatment is 2-3 weeks.

If all of the above does not help you establish night sleep, you need to seek help from a specialist - a somnologist, who can accurately determine the cause of the pathology and help cope with the problem. Unfortunately, such specialists are not very common and it is not always possible to turn to them. In such a situation, a therapist or neurologist will help - they will rule out pathology of the nervous system or internal organs and, if necessary, prescribe drug treatment insomnia.

Reviews

I have insomnia, please give me some advice

Nervo-vit helps me now for insomnia or for sleep, as it is better to put it. In general, this is a sedative, but it has such a relaxing and calming effect on me that it makes me sleep like a baby.

I have ear phytocandles in stock. name reamed-relax. they have in their composition lavender oil. really helps you fall asleep, honest pioneer)

In my opinion, insomnia in our country is not given due importance, and this is the problem of millions of people. When you can’t sleep, you sometimes want to get up and hang yourself, which is what some weaker people do, exhausted from sleepless nights.

I don't know, I have last weeks two or three problems with sleep: I sleep (or do I still doze??) for 4-5 (at most 6) hours a day. There are no obvious reasons: I don’t smoke or drink, I don’t use drugs, I try not to get nervous, etc. and so on. However, I can’t sleep well.

But that doesn't bother me! 🙂 Yes, and I feel fine...

Insomnia is, first of all, a serious disease. You need a good specialist who will determine the reason, and a specialist Unfortunately, we can’t find it, so we swallow everything in a row, drink whoever says what, but this only harms or temporarily helps!

In fact, specialists in the treatment of sleep disorders are somnologists. They are usually taken in special sleep centers. I consulted with my insomnia at the Department of Sleep Medicine in the Moscow region, but if you are not from Moscow, they even conduct online consultations (I don’t remember exactly where, but they have such a service, you need to look on the Internet). I did this myself, although I still had to go for a consultation. But now the problem is solved, and under the supervision of a doctor. And not like some people swallow sleep pills all in a row.

What to do I can’t sleep for 3 days... help I’m very bad

Anna, I would advise you to figure out what exactly is bothering you in your dream. For example, I installed a sleep monitor (you can look, I ordered it in the 31st century), and it recorded what was happening, arranged everything according to the shelves and phases of sleep. Then, with that, go to the doctor! Without sleep for 3 days you can go crazy...

Good workout in the gym, and sweet Dreams secured. You come home and pass out... P.S. Play sports.

It’s not that sports didn’t help me, but also a lot of different folk remedies, and I even slept specifically in a certain position, it seems like it’s easier to fall asleep, etc. Well, all these remedies didn’t help me, I fell asleep just as hard, and the sleep itself was very superficial, so to speak, I heard any rustle, after which it was difficult to fall asleep again... Of course, I couldn’t stand it, I bought a sleeping pill, in my case Valocordin-Doxylamine , just don’t confuse it with regular Valocordin and life will get better. Why does it come in drops? I started with a small dose, and I didn’t need any more, I stopped drinking, gradually reducing the dose. The drug is good, I advise those who nothing helps, you are just tormenting yourself, take a sleeping pill and sleep peacefully.

I also suffered from insomnia, but it was due to stress. Before going to bed, I lay for a long time, imagining certain situations in life, thinking about what should and should not be done. I went to work with red eyes... I didn’t eat before going to bed, I went in for sports, but I couldn’t fall asleep, even if I was very tired. Valoserdin helped me, the same one that our grandmothers drank, it has a mild sedative effect, soothes and helps you fall asleep. Literally 10 minutes after taking it, I was fast asleep. Then everything got better, the stress was released and I began to fall asleep on my own.

Herbal teas help very well, a lot. And it’s a huge plus that you can give it even to children when they can’t sleep - I brewed oregano for my 5-year-old son... I myself drink relaxen from hops and skullcap - all herbal infusions should be drunk immediately. You won’t keep them for a week, they will become meaningless and won’t help. And the tablets are of plant origin and do not need to be brewed.

How to get rid of a bad night's sleep?

Sleep is rightfully considered the most important part of human life - during a night's rest, our psycho-emotional and physical state is restored, and the brain processes and assimilates the information received during the day.

Insomnia (insomnia) is recognized as a medical disease, but it is almost impossible to overcome it with the help of medications - all sleeping pills are addictive.

Therefore, if you enter into a search engine the query “bad sleep at night in an adult, what should you do?” folk remedies", you are on the right track - only alternative medicine can effectively cure insomnia.

Why does insomnia occur?

All sleep disorders are associated with deviations in the activity of the central nervous system, and therefore the lack of a good night's rest can be caused by any problem that causes a person to worry - financial difficulties, personal conflicts, separation from a loved one, sexual difficulties.

Although stress is considered the main cause of restless sleep, there are other common sources of insomnia.

Main causes of poor sleep in adults

mental and physical fatigue;
mental excitement;
disturbances in the usual rhythm of life (time zone changes, night shifts, late preparation for exams);
usage pharmaceuticals which have a stimulating effect on the central nervous system;
diseases of the thyroid gland, disorders of the gastrointestinal tract, pathologies of the respiratory system;
neurological and cardiac diseases (osteochondrosis, high pressure, arrhythmia);
mental disorders (depression, increased anxiety, sleepwalking);
hormonal disorders during pregnancy;
smoking and unhealthy lifestyle.

Manifestations of insomnia

So as not to miss early symptoms illness and start treatment on time, pay attention to the following signs (in the first stages they may appear periodically):

Traditional medicine is the best remedy for poor sleep

Home remedies for treating insomnia are simple and varied - they help restore peace of mind without much expense or hassle.

Benefits of using natural remedies:

They have a milder effect - they are non-toxic and, unlike antidepressants, do not have a suppressive effect on the nervous system.
They are not addictive - it is impossible to “get hooked” on them, like on a drug, which usually occurs as a result of prolonged use of sleeping pills.
Have fewer side effects.
They have practically no contraindications - after a short consultation with a doctor, everyone can take them.
Folk remedies can be used in parallel with any other medicines– they enhance and reinforce the therapeutic effect.
Cleverly selected herbal tea treats not only insomnia, but also other related diseases.
Every woman knows that taking sedative medications during pregnancy is strictly not recommended - insomnia, which is caused by hormonal changes, is best dealt with with the help of natural medicines.

Folk remedies for insomnia that everyone should know

Chamomile tea. This is the most famous and simple method of dealing with stress - it calms the nervous system and normalizes work digestive system. The tea is brewed in the traditional way, but if desired, you can add honey, cinnamon and warm milk.
Milk with honey. You need to dissolve one spoon of honey in a glass of warm milk - this pleasant and mild-tasting drink is taken immediately before bed.
Herbal bag. You need to sew a small handbag from cotton or flannelette fabric and fill it with a variety of medicinal herbs, increasing the quality of sleep - oregano, valerian, lavender, St. John's wort or other plants at hand that exude pleasant aroma(fresh hop cones are perfect for this purpose). The bag should be stored at the head of the head or under the pillow, then the smell meadow grass It will help you forget about all stress and set your body up for sound sleep.
Baths with medicinal herbs. Any water procedures They perfectly help cope with insomnia, and at home before bed you can take relaxing baths - all kinds of medicinal decoctions are added to them. It is best to brew linden and valerian - the herbal solution is brought to a boil, cooled and strained, poured into the bath. The water temperature should not exceed 40 degrees, and swimming itself usually lasts no more than 30 minutes. Carry out the procedure 2-3 hours before going to bed and always make sure that the water does not cover your chest in the heart area, otherwise blood circulation may, on the contrary, worsen.

The most effective remedies for insomnia

Apple vinegar. This composition not only relieves insomnia, it helps remove toxic substances from the body. Mix 3 tsp in a glass of warm water. apple cider vinegar and 1 tbsp. l. honey, let the drink brew and take it right before bed.
Anti-stress drink. To prepare this remedy you will need a ripe banana, a tablespoon of ground nuts, half a glass of milk and 20 g of sprouted grains of wheat– all ingredients must be mixed, whisked thoroughly and drunk in small sips an hour before bedtime.
Dill seed tincture. It is prepared on the basis of Cahors - you will need half a liter of church wine. Add 60 g of dill seeds to “Kagor” and cook for 15 minutes over low heat, after which the mixture should sit for at least an hour. Take 30–40 g of the tincture before bed; on average, treatment lasts about 2 weeks. Important! You can take tinctures prepared with alcohol for no more than three weeks, and if you need to continue treatment, use a drug that does not contain alcohol.
Carrot-grapefruit juice. For two medium carrots you will need one grapefruit - the drink is prepared using a juicer, and you need to take it 3 times a day after meals, 2-3 tbsp. spoons.
Lemon juice with honey. Per glass lemon juice Art. is taken a spoonful of honey (preferably buckwheat) and a small handful of walnuts, which must first be chopped. The juice and honey are mixed until smooth, the nut is added later, the medicine is infused for 5 days, and 1 tbsp is drunk. spoon before bed.
Oregano decoction. 3 teaspoons of herb are poured into a glass of boiling water and infused for 30–40 minutes - drink the medicine 1/3 cup 4 times a day half an hour before meals and always warm.
Bran with honey. Soften 180 g of bran with ½ glass of water, and then add 100 g of liquid honey - the course of treatment lasts a month, take 3 tbsp. spoons before bed.
Sleep herb tincture. This folk remedy, in addition to being a sedative, also has an analgesic effect. 15 fresh buds of the plant must be crushed and poured with ½ liter of vodka, then leave the mixture in a dark place for 12 days. Take the medicine one tablespoon at a time. spoon an hour before bedtime. If necessary, the dose can be increased, but not too sharply - sleep-herb in large quantities negatively affects sexual activity.
Onion salad. Both onions and green onions have a calming and sleep-inducing effect - plan your dinner properly and don’t forget to add more of this miraculous vegetable to your salad.
If you can say about your problem: “I have poor sleep, I often wake up at night,” this means that you are not sleeping deeply enough, your body cannot relax to the required state. In this case, an infusion of valerian is best suited - this plant is considered the most effective in the fight against insomnia. A tablespoon of crushed valerian root is poured into a glass of cold boiled water - the mixture is infused for 8-10 hours, and the strained tincture should be taken a teaspoon in the morning and evening.
For those who have not yet decided how to get rid of bad sleep, you can try making pumpkin broth. It will require 300 g of pumpkin, which will need to be chopped and boiled (no more than 5 minutes) in a liter of water. The broth is infused for only 20 minutes - you need to strain it and drink half a glass before going to bed. If desired, the drink can be sweetened with honey - this remedy is perfect for children, they really like its pleasant taste.

Is it possible to take alcohol as a sleeping pill?

Many traditional healers and some doctors recommend using it before bedtime a small amount of red wine or even prepare a special homemade tincture on alcohol to take at night to relax and calm the nerves.

Indeed, sometimes so-called healthy strong drinks (balms, special liqueurs and wines) in small doses help you fall asleep faster, but you will very soon realize that this is just an imaginary improvement.

Your poor sleep after alcohol will become even worse over time - consciousness will turn off only superficially, and the amount of alcohol will have to be constantly increased.

You will experience fragmented, shallow sleep and frequent awakenings at night, which will ultimately cause morning headaches, a general feeling of fatigue and decreased performance. Bad feeling during the day will only make your insomnia worse.

To get rid of insomnia and restore normal sleep, folk remedies alone will, of course, not be enough - to ensure that your pleasure from a night's rest is as maximum as possible, learn to follow some rules:

There is no need to go to bed and try to fall asleep if you don’t want to sleep at all - it’s better to read a book, watch a light movie, listen to relaxing music.
Don't eat before bed - eating heavy food late hours will deprive you of all the benefits of a healthy night's rest, you will sleep restlessly and not soundly, and unnecessary calories will also have a bad effect on your figure.
You should not go to bed if you are in an irritated state - be sure to find some way to relax that is accessible to you: water procedures, light self-massage, meditative practices.
Create comfortable conditions in the bedroom: do not forget to ventilate the room, remove all sources of extraneous sounds, buy an air humidifier, and never use night lights - for deep sleep complete darkness is required.
Try to go to bed at the same time every evening - it’s better to go to bed early, around 10-11, your body will get used to it and it will be easier for you to fall asleep.
Get rid of the habit of sleeping during the day - even if you are very sleepy, try to cheer yourself up somehow, otherwise you not only risk insomnia, but a headache will become your constant companion.
One of the most nice ways combating shallow sleep - aromatherapy. Special attention You should pay attention to lavender, juniper and sandalwood oils - they can be rubbed into your temples before bed or dripped into a special aroma lamp.
Learn to deal with yours anxiety states– outline the boundaries of your own fears, stop being afraid of imaginary situations, and if necessary, work with a psychologist.
Before going to bed, give yourself a scalp massage - stroke the skin of the top of your head with smooth rake-like movements and lightly rub your temples.
Buy bed linen only from natural fabrics and give preference to dark shades - they soothe and set the mood for relaxation.
Don’t forget about physical activity - if you can’t go to the gym, do it in the morning light gymnastics, and in the evening, take walks in the fresh air.

Every time you go to bed in the evening, try to forget about all your unresolved problems and think about something pleasant - do not rush to take potent drugs, a person is always stronger than circumstances.

Opt for traditional medicine - home remedies will not only improve your restless sleep, but also strengthen the immune system of the entire body as a whole.

Follow the simplest recommendations - relax more, walk in the fresh air, use all the methods of evening relaxation available to you. A healthy night's sleep will be restored, and with it will return good mood and the desire to enjoy life.

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3 Comments for the article “How to get rid of a bad night's sleep? ”

The tips are great, now put a drop of juniper oil on the bedside table and read) + I can recommend glycine, I bought chewing gum, chewed it for three days, performed the rituals and everything is ok)

Sleep is the key to health.

But how can you not eat at night if you return from work at 20-21, damn it. But I understand that this is harmful to health and sleep. But aromatherapy combined with a hot bubble bath is relaxing, and after it you want to go straight to bed! This is the first time I’ve heard about glycine in chewing gum, I’ll have to try it.

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How to deal with insomnia

People of any age are susceptible to insomnia. Both an old man and a teenager can toss and turn in bed all night, looking for how to get rid of insomnia. Insomnia is especially common among those people who are active mental activity. In psychology, it is generally accepted that if this disease is not dealt with, it will negatively affect a person’s condition, resulting in a decrease in the quality of his life and disorders of the nervous system.

Methods for treating insomnia

Many people often wonder: how to fall asleep if you can’t sleep? The best way, if insomnia is not caused by illness, is sedentary, monotonous activities. For example, reading books, praying or knitting, but not working on the computer. Strain causes eye fatigue and disrupts sleep. You can use other remedies for insomnia:

a hot bath before bed;
warm drink with honey;
to combat the disease, you need to move a lot, for example, go to a cafe or store during lunch, and after work it is advisable to take a short walk;
swimming in the pool and doing basic exercises;
visiting a psychologist;
hypnosis;
use of homeopathy methods.

Medicines

Choosing medicines against insomnia is limited by the fact that as such there is no universal drug for this disease. Treatment of asomnia is the restoration of impaired biological rhythm sleep. Isolated from the complex health treatments a cure for insomnia will not solve the main problem of agrypnia - painful insomnia. It is always better to start treatment with herbal preparations.

Tablets

In the fight against insomnia, several groups of medications are used: sedatives, antihistamines, tranquilizers. They are constantly being improved, reducing side effects And various contraindications. Pills become available to everyone age groups patients. As a rule, in order to overcome the signs of the disease, people buy over-the-counter drugs for insomnia containing a herbal base:

Persen tablets for insomnia have a mild effect. They contain lemon balm and valerian extract. They won't call during the day drowsy state. The course of treatment is one week. The drug should be taken 3 times a day, 2 capsules. Ortho-Taurine prevents fatigue (physical and mental), improves sleep. Not addictive. You need to drink 2 capsules an hour before bedtime, treatment - from 10 days to a month.

Drops

Besides pills, what helps with insomnia? Drops! Anyone who suffers from asomnia (insomnia) should pay attention to the new domestic drug Valemidin. It contains only herbal soothing ones: motherwort, valerian, mint. Adults should take drops against insomnia before meals, having first dissolved them in water. Dose 30 drops 4 times a day. They should be taken for no more than 10 days. Lily of the valley drops can also help with insomnia - you need to take 30 drops diluted in water for a week at night.

Folk remedies

Proven folk remedies can help with asomnia. Our great-grandmothers knew how to get rid of insomnia at home. All treatment for easily excitable healthy people comes down to maintaining a sleep schedule. For prolonged agrypnia, along with drug treatment, it is recommended to take natural simple remedies from traditional medicine. Treatment with foods and herbs for insomnia is very simple.

Herbs

Ivan tea treats insomnia: pour boiling water over 3 tbsp. l. dried herb, leave the tincture in a thermos for 5 hours. Take 4 times a day. Elderberry will also help cope with the disease: a tablespoon of red elderberry root should be brewed with boiling water, then boiled for 15 minutes and left for half an hour. Use the decoction 3 times a day. Dill infusion helps with illness: one tbsp. Dry herbs should be brewed with boiling water and poured into a thermos overnight. Then strain. Drink a decoction for insomnia, one glass a day. There is also a herbal tea:

With the help of honey

Honey helps strengthen the body, makes it easier to fall asleep and acts as a sedative for the nervous system. Recipes:

Honey with milk is a great remedy for insomnia. Every day before going to bed you should drink a warm milk product with honey.
Beet juice and honey: you need to take a glass of honey and a glass of beet juice, stir and pour into any jar. You need to drink the infusion 3 times, 1 tbsp each. l. per day until all the mixture is gone.
As a preventive measure, drink warm honey water for the night.

How to deal with insomnia at home

Sleep disturbance prevents a person from living peacefully and conducting normal activities. Many people, faced with a problem, have no idea what to do to sleep? You can try to cope with the disease at home before visiting a doctor. To do this you need:

maintain a diet;
exclude heavy foods from the diet;
exercise;
take vitamins;
To breathe fresh air;
specially prepare the sleeping area for sleep: ventilate the room, use orthopedic bedding.

In children

The main condition for preparing for bed is the routine. If your child goes to bed at the same time every day, he will soon get used to it. More tips:

Create a special sleep ritual with your baby. You need some kind of repetitive action performed just before going to bed. For example, reading a fairy tale or swimming.
A lullaby is a time-tested way to sleep. The child will feel loved.

During pregnancy

You can often hear from pregnant women: “I wake up at night and can’t sleep, what can I take?” Before taking medication, you should consult your doctor to ensure the drug is safe for your unborn child. In addition, it is important to avoid daytime stress. Drink thyme tea before bed. Don't sleep during the day. To get rid of asomnia, it helps:

daily physical education;
daily regime;
ventilation of the room;
comfortable pajamas and a place to sleep;
an evening walk.

In old age

Sleep disturbances are more common among older people. They may suffer due to the fact that blood circulation worsens and melatonin levels decrease. This problem should be treated and eliminated using specific medications. The main condition is that remedies for insomnia for the elderly must be safe and not cause complications in the entire body. In addition, the following actions will help older people cure insomnia:

you need to make your bed comfortable;
avoid stress;
do not drink coffee or too strong tea;
exclude fatty foods;
ventilate the room, but so as not to get sick;
walk more often in the fresh air;
sleep in cotton underwear.

What causes insomnia

The causes of insomnia are: chronic illness, overexcitement, overwork, negative attitude towards the world, incorrect lifestyle. The cause of illness can be a cup of strong tea you drink at night, or something you eat for dinner. fatty dish and a glass of wine or beer. In addition, asomnia can become a symptom when:

binge;
in women - during menopause;
in newborns - with colic;
depression;
taking medications;
loud music, bright light in the room;
bad habits;
strong feelings.

Video: how to fall asleep with insomnia

Susceptible to insomnia different people– regardless of their social status, age, gender and level of income. Only the reasons for its occurrence are individual. How to quickly get rid of insomnia, medications and methods of treating asomnia are well described in the video. Following simple tips famous people, you will forever forget what a sleep disorder is.

The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and make recommendations for treatment based on the individual characteristics of a particular patient.

Kalinov Yuri Dmitrievich

Reading time: 7 minutes

Sleep disturbance in adults is the scourge of our time. Often, problems with night rest, insomnia and other disorders become the cause of serious illnesses. Why do they appear and how to get rid of them?

Strong healthy sleep allows a person to relax and recharge with energy for the whole day. Modern rhythm life and constant stress lead to the fact that about a third of the population suffers from insomnia, or insomnia. Inadequate night rest leads to a deterioration in the quality of life and increases the likelihood of developing dangerous diseases. Therefore, it is important to identify the cause of the problem in time and begin treatment.

Types and symptoms of sleep disorders (insomnia)

Rest needs vary from person to person. For some, six hours is enough to fully restore strength, while others need to sleep at least eight to nine. Problems due to lack of sleep at night can occur periodically or be chronic. There are several types of deviations with different symptoms:

Presomnia disorder, or difficulty falling asleep. A person may toss and turn in bed for hours trying to fall asleep. This is usually accompanied by obsessive thoughts and anxiety.
Intrasomnic. A person wakes up many times a night without obvious reason, after which it is difficult for him to fall asleep again. Sleep is often accompanied by nightmares.
Post-somnia – nap, early awakening. Many people dream of learning to get up early, but in this case the person does not feel that he got enough sleep because the amount of rest was insufficient. This is a reason to think about your health and eliminate sleep disturbances.

Another sign of somnological problems is the constant feeling that night rest even with normal duration does not give the required effect. The person feels “broken” and tired.

If these symptoms do not go away long time, it is recommended to seek help from a specialist. Frequent awakenings at night can have serious consequences for health: immunity decreases, the risk of developing cardiovascular diseases, diabetes, breast cancer, and obesity increases significantly.

How would you characterize the sleep disorder that is bothering you?

Poll Options are limited because JavaScript is disabled in your browser.

Difficulty falling asleep: I can toss and turn in bed for several hours. 39%, 361 voice

I constantly wake up in the middle of the night, and then it is difficult to fall back to sleep. 31%, 285 votes

Sleep does not bring a feeling of rest, regardless of the number of hours spent in bed. I always want to sleep! 17%, 156 votes

I wake up too early in the morning, regardless of my bedtime. 13%, 125 votes

12.03.2018

Sleep disturbance - serious problem, which deprives many people suffering from such disorders of vitality and reduces their performance. The importance of the sleep cycle cannot be underestimated, as it is dangerous to health and even life.

Sleep is a vital cycle that repeats itself day after day. It is characterized by a state of rest, physical inactivity, lasting on average about 8 hours. During this period, the body rests. The body systems are restored, information received during the day is processed and stored, resistance increases immune system to infectious agents.

Various external and internal factors may affect the sleep cycle. As a result, they develop various kinds sleep disorders. Why do sleep cycle disorders occur? What diseases is this associated with? How to restore sleep patterns? How to deal with sleep disorders? The answers to these important questions will be discussed in the article below.

Types of sleep cycle disorders

There is a special classification of sleep cycle disorders. The main types of pathologies of the sleep cycle are the following conditions:

Insomnia - type pathological condition, which is characterized by problems with the process of falling asleep. At the same time, the sleep cycle itself is short-term, very sensitive. Insomnia develops against the background mental illness nervous system, or as a result of prolonged use of alcohol or certain medications.
Hypersomnia is a type of sleep pathology characterized by the condition constant drowsiness. People suffering from this disorder can sleep up to 20 hours a day. It develops as a result of deep depression and chronic lack of sleep. There are such forms of hypersomnia:

– a type of hypersomnia characterized by a sudden attack of drowsiness, causing a person to fall asleep on the spot. The main symptom of this disease is cataplexy - loss of muscle tone while awake (a person freezes in a certain position, without loss of consciousness);
– excessive sleepiness in daytime days;
a type of hypersomnia associated with alcohol dependence.

Parasomnia is a sleep disorder that is characterized by disruptions in the phases of the sleep cycle, as a result of which a person often wakes up at night. Restless sleep develops against the background of enuresis (urinary incontinence during night rest), different forms sleepwalking, epilepsy (bursts of electrical activity in the brain). May be associated with night terrors and nightmares.
in a dream - disruption of the pulmonary ventilation process. As a result of such a failure, an adult develops hypoxia - oxygen starvation tissues, which leads to impaired concentration and daytime sleepiness. Apnea is accompanied by snoring, which makes it difficult for close family members and the sufferer to rest.
Ordinary insomnia is the most common sleep cycle disorder, which can be caused by various factors.
Sleep paralysis is a common phenomenon in which, at the stage of falling asleep or waking up, a person is aware of everything, but cannot move or speak. enough.
Bruxism - . It appears in both adults and children.

Causes of sleep disturbances. Symptoms

The normal sleep cycle is characterized by the process falling asleep quickly, awakening after which occurs after a certain period of time (depending on how much time a person needs to rest). On average, an adult's nightly rest should be at least 8 hours.

However, due to certain factors, sleep cycles and quality may be disrupted. This is due to the state of health, the presence of chronic diseases and negative influence external environment. So, the main causes of sleep disturbance in adults are:

emotional excitement, shock. Such conditions may develop due to frequent stress, prolonged depression, aggression, strong shocks associated with illness, death of loved ones. Also, sleep disturbance in adults can occur due to upcoming exciting events: student session, wedding, childbirth, divorce, job loss;
daily use of substances that excite the nervous system before bedtime, overeating. These can be drinks containing caffeine (strong tea, coffee), as well as alcohol, energy drinks, and in worst cases, drugs. Some medications can negatively affect the quality of the sleep cycle;
failure in work endocrine system, thyroid diseases. Poor sleep is observed in women during menstruation, when the level of female sex hormones increases, or during menopause. Sleep disturbance, insomnia is observed with hyperthyroidism - excessive release of thyroid hormones into the blood, which activate metabolism in the body;
diseases of internal organs: asthma, arthritis, ischemic disease hearts, renal failure, Parkinson's disease and similar mental illnesses. As a result of such diseases, a person experiences enormous physical discomfort, debilitating pain, which makes it difficult to sleep.
disturbance of sleep patterns, uncomfortable conditions for rest: presence unpleasant odors, too high or low room temperature, light, extraneous noise, unusual surroundings.

These are the main reasons that lead to short-term or long-term disruption of the sleep cycle. The following symptoms may indicate this condition: a long period of falling asleep, permanent shift body position, very frequent awakening at night, restless sleep, getting out of bed early in the morning. After such a dream, a person feels exhausted, tired, concentration and memory processes decrease.

The consequences of sleep disturbance can be very dire. So, for those who regularly lack sleep or sleep poorly, the risk of illness increases by cardiovascular diseases, diabetes. Poor sleep leads to obesity, immunodeficiency, and breast cancer in women.

Causes and treatment of sleep cycle disorders. Diagnostics

The problem of poor sleep cannot be neglected. If a person daily has complaints like:

“I can’t sleep for a long time.”
“I often wake up at night.”
“I wake up very early, I can’t get enough sleep,” this eloquently indicates a disruption in the sleep cycle. In this case, he simply needs to contact a treating specialist and undergo a full medical examination. You cannot hesitate, as accumulating fatigue can lead to irreparable health problems.

Who to contact?

To diagnose sleep cycle disorders, people consult a somnologist who specializes in dreams, problems, and diseases associated with the sleep cycle. If such a specialist medical institution is not available, then you can consult a therapist, psychotherapist, or neurologist. They will tell you how to restore sleep. If there is a serious problem, you will have to contact a somnologist.

Remember, a person who sees a doctor on time avoids many health problems!

Sleep disorders are diagnosed in a special laboratory. The following methods are used for this:

Polysomnography

It is carried out in a special laboratory where there is necessary equipment. During this procedure, the patient must be under the supervision of doctors during the night's rest.

A person is connected to various sensors that measure respiratory rate, heartbeat, pulse, electrical activity cerebral cortex. Based on these indicators, the somnologist can determine real problem bad sleep, tell you what to do, prescribe appropriate therapy.

SLS method - study of average sleep latency

This technique is carried out in cases where the doctor suspects that the patient has hypersomnia (excessive sleepiness), especially narcolepsy.

During this procedure, the suffering person is given 5 attempts to fall asleep, each of which lasts about 20 minutes, the interval between them is 2 hours. If the patient falls asleep in more than 10 minutes, then he has no disturbances, within 5-10 minutes - borderline range, in less than 5 minutes - a clear sleep disorder.

How to restore sleep patterns?

It's vital important question. The listed diagnostic methods will help the doctor get a complete picture of what is happening with human body during a night's rest. After diagnosing the disease, the doctor will prescribe treatment. Sleep disturbances and severe insomnia are treated by taking medications such as:

sleeping pills different strengths actions;
antidepressants (if the cause of sleep cycle disturbance is a severe form of depression);
antipsychotics with a calming effect, psychotonics are prescribed to patients with severe sleep disorders;
sedative (calming) drugs can be taken by anyone who is nervous before a night's rest or is in an excited state;
drugs with vasodilating effect in combination with mild types of sleeping pills, they are intended for elderly patients whose poor sleep cycle is caused by arrhythmia or angina.

It is important to remember that self-prescribing treatment sleeping pills is very dangerous, since in most cases, long-term use of such medications causes various kinds of addiction, leading to a malfunction of the central nervous system and its organs, aggravating the problem of sleep disorders. Only a qualified doctor should prescribe a course of treatment.

If poor sleep at night is associated with experiences before important event, old age, troubles at work, etc., then you can drink a soothing tea, decoction, or herbal infusion half an hour before rest. Good for these purposes tea will do on chamomile, prepared from its flowers, or mint, lemon balm, from their leaves. After this tea, you will fall asleep better, you will sleep soundly.

You can saturate your bedroom with the pleasant smell of lavender from an aroma lamp. Its pleasant aroma calms and relaxes. The smell of lavender will make a woman wake up joyful and full of strength. You can also place a bag of dry herbs of jasmine and lavender near the pillow.

At the pharmacy you can buy an alcohol tincture of motherwort, which is an excellent remedy for insomnia and its other manifestations. At home, you can prepare a decoction from this plant and drink throughout the day.

For older people whose sleep cycle is disrupted, a decoction of lily of the valley herb is well suited, which normalizes heart function and eliminates arrhythmia. Regular appointment This decoction will restore the sleep cycle.

Sleep problems. What to do?

However, sleep problems in adults and insomnia are often associated with seemingly insignificant factors, such as: overeating, intense physical activity, a cup of strong coffee or black tea. Therefore, in order to normalize the sleep cycle, we first need to prevent sleep disorders, which includes following these simple rules:

create all the conditions for a comfortable rest: make the bed with a clean sheet, ventilate the room, if necessary, install an aroma lamp;
accept cold and hot shower before bedtime;
let him close person give a light restorative massage;
do not eat 2 hours before bedtime;
do not engage in activities that can overstimulate the nervous system;
before going to bed, drink a glass of warm milk with honey, or soothing tea;
If you wake up at night, it is better not to get up, not to start doing active things. You need to lie down for a while, after a while you will fall asleep again.
always remember if you often wake up at night, especially in early age, then you need to see a doctor. The sooner you get rid of the problem of poor sleep, the more you can avoid many diseases.

The above tips will relieve, as if by hand, fatigue after have a hard day, will help you relax and calm down. In such an environment it will be easy to fall into a deep, sweet sleep.