What is insomnia
Insomnia, or in medical language - insomnia, is considered to be any deviation from normal sleep. Frequent awakenings in the middle of the night, prolonged (up to several hours) falling asleep and difficult awakenings, prolonged absence of sleep at night, shallow sleep - all this is considered to be manifestations of insomnia. Everyone has had periods in their life when they experienced the effects of insomnia on themselves. She especially likes to come before an important event, on the eve of a celebration or exam, when a person is making an important decision in life, to young mothers who hear the slightest rustle of the baby.
More often than not, insomnia is a byproduct of our nervous system, which is known to be unstable, especially in today's pace and lifestyle. The disease can have several types of manifestation.
Presomnia type of disorder
Characterized by prolonged falling asleep. At this time, a person experiences a physical need for rest, feels the desire to fall asleep, but cannot do this. The norm for falling asleep is 5-15 minutes. If after this time sleep has not occurred, we can talk about manifestations of insomnia. This is usually associated with neuropsychological disorders and occurs on the eve of exciting events or after important events. It occurs very often and usually goes away on its own as the emotional state improves.
Intrasomnic disorders
With this type of insomnia, sudden awakenings at night occur, followed by difficulty falling asleep or a complete lack of further sleep. This type of disorder makes sleep superficial, reminiscent of a normal nap and sensitive, when the sleeper is able to wake up from the slightest rustle. Insomnia in this case is caused by emotional swings, experiencing unpleasant events, mental disorders, sleep apnea and self-snoring, systemic diseases (thyroid gland, diabetes mellitus).
Postsomnia disorders
This type is even more common than the first. Its main symptom is a lack of strength and desire to open your eyes, a long awakening, weakness and fatigue even after a whole night of restful sleep. A person suffering from this type of insomnia feels drowsy throughout the day and fails when trying to replenish energy and fall asleep. In addition to psychological reasons, in this case there may be a deficiency of vitamins and minerals, late going to bed, blues and emotional stress. Usually, with this disorder, a person easily falls asleep and sleeps soundly at night, but waking up in the morning causes negative emotions and physical impotence.
But before diagnosing insomnia, it is worth assessing your habits, current state of affairs, and emotional state. Often the reason may lie on the surface.
Symptoms of insomnia
If you take the entire population, then a third of them will find at least one symptom of insomnia. Women suffer from insomnia twice as often as men. The causes of insomnia may differ between men and women. Insomnia is also age-related: it is very rare in childhood, sometimes in teenagers, but is becoming more common among adults and older people.
Symptoms of insomnia occur at night, but its consequences can occur the next day. People who complain of insomnia say they have difficulty falling asleep in the evening, wake up frequently during the night, or wake up too early in the morning. Such sleep does not help restore strength or the quality of sleep is very poor. Of course, in this case, the main desire of a person is to wake up rested, but in the case of a sleepless night, people get tired and suffer.
Symptoms that may appear the next day:
lack of energy and motivation, which leads to difficulty making decisions
problems with memory and concentration
anxiety
irritability or mood swings that lead to problems in family and social life
daytime sleepiness
behavioral problems (eg, impulsivity, aggression)
apathy or fatigue
constant thoughts about sleep and a feeling of dissatisfaction from this
in addition, muscle tension, headaches, and digestive problems are possible
How to get rid of insomnia using folk remedies? You must first understand where it came from, and only a doctor can say for sure. Fighting insomnia at home is often simply unrealistic; don’t delay going to the doctor.
DID YOU KNOW?
Epidemiological studies have found that a third of European adults have experienced one or more symptoms of insomnia, and 10–15% of respondents noted that severe insomnia interferes with the normal functioning of the next day.
Causes of insomnia
Psycho-social stress. For example, this happens due to excessive anxiety about money and work, illness of children and loved ones. When crises happen in your personal life and you conduct an internal dialogue, bringing to perfection what you haven’t done in reality.
Depression
of a different nature, a state of blues and anxiety;
Increased brain activity
and emotional overarousal, both positive and negative. This often happens during sessions, before and after important business meetings, before trips and vacations, during periods of intense activity and multitasking. elderly age;
Discomfort
both mental and physical, the influence of extraneous sounds, light, noise. Darkness is one of the main conditions under which the sleep hormone melatonin is produced in sufficient quantities. The slightest lighting, watching TV or a phone monitor before bed can affect the quality of melatonin production and disrupt sleep. Often the cause of poor sleep can be discomfort caused by bedding - an uncomfortable pillow, too hard, too soft, uneven mattress. In this case, solving the problem becomes less problematic;
Non-compliance with the regime
day and biorhythms. For example, a shift work schedule, frequent time zone changes. This often happens with simple night owls, the so-called “night owls,” whose peak activity occurs in the afternoon and evening. It is difficult for them to go to bed on time, it is difficult for them to fall asleep and wake up at the appointed early hour, because a lot of time, energy and effort have been spent trying to sleep;
Alcohol
and caffeinated drinks. They also cause sleep disturbances. Especially if drinking such drinks happened in the evening. Needless to say how harmful they are for healthy sleep. Alcohol is wrongly considered by some to be a sedative and hypnotic. While it may actually make it easier to fall asleep, the quality of your sleep will suffer significantly. And all because alcohol inhibits the REM sleep phase. The same one during which the body’s strength is restored, when we dream and our brain organizes the information received. In addition, alcohol and caffeine can put a strain on the cardiovascular system, provoke snoring and sleep apnea, which act like a time bomb on the body, provoking both mental and functional disorders;
Apnea
- breathing disorders that can occur under the influence of substances, or due to the structural features of the nasopharynx, when obstacles appear in the air path in the form of a sticky palate and uvula, a deviated nasal septum, adenoids, cysts, allergies or a runny nose.
Taking medications (sympathomimetics, anorectics), drugs. Carefully read the instructions for any medications you take. One of the side effects may be increased excitability. It is for this reason that drugs such as echinacea, ginseng and many other adaptogens are not recommended to be taken in the afternoon, but rather from morning until lunch. Diseases and disorders.
Infectious and colds, fever, itchy skin and pain of various locations and origins;
Endocrine diseases
accompanied by hypoglycemia, frequent urination, dry mouth. Do you drink a glass of water before bed? Do you wake up to drink or from feeling hungry? It's time to change something;
Neurological diseases
such as dementia, Parkinson's disease, traumatic brain injury, neuroses or schizophrenia.
Folk recipes
There are many ways to get rid of problems with disturbed sleep without antidepressants and medicinal sleeping pills. Medicines do not always help and, moreover, they are characterized by a large number of contraindications and side effects. Psychotherapy is an expensive treatment that also requires a significant amount of time. It is much cheaper and easier to treat insomnia using available folk remedies, while spending a minimum of effort, time and money.
Herbal baths, decoctions and tinctures have a beneficial effect on the body. But before choosing one or another folk remedy for yourself, it is necessary to determine the cause of insomnia, since each recipe is designed to eliminate specific sleep disorders.
Consequences of insomnia
Before taking action, it is important to assess the scale of the disaster. Lack of quality sleep and the slightest disturbance lasting from a week to 10 days is not a reason to panic. The episodic nature of disorders of varying sleep duration occurs in everyone. But serious disorders that torment for months become chronic and have consequences.
- Problems concentrating,
- Difficulties with remembering and learning,
- Decreased performance
- Apathy or obsessiveness
- Development of depressive states
- Loss of interest in life
- Irritability and aggression
- Manifestation of somatic diseases
- Chronic fatigue
- Arterial pressure
- Headache
- Disorders of the cardiovascular system
- Excess weight
- Edema
- Deterioration in skin quality and overall appearance
And this is only a small part of the consequences of insomnia, which can be avoided by starting insomnia therapy or its prevention in time. The best remedies for insomnia
The best remedies for insomnia
Medicines
Melaxen
A synthetic analogue of the hormone melatonin, responsible for sleep. The drug quickly normalizes and correctly regulates biorhythms. Increases the depth and quality of sleep, eliminates periodic night awakenings. After a night with Melaxen, the feeling of weakness disappears, lethargy and fatigue disappear, dreams become bright and rich. Also suitable as an adaptogen when changing time zones. Reduces negative reactions to stress. Does not cause dependence or addiction.
Recommended course as a sleeping pill: 1 tablet 1 time per day before bedtime. As an adaptogen: the day before the expected departure and for 2-3 days after changing the time zone before bed.
Mälarena
The drug is an analogue of Melaxen. Also indicated for circadian rhythm disorders: flights with changes in time zones, violation of the daily routine, including shift work schedule. Helps eliminate weather dependence syndrome, fatigue, insomnia in older people, and reduces depressive syndrome.
Recommended course: For insomnia and sleep disorders, 1 tablet once a day, 30 minutes before bedtime. The duration of taking the drug is from 1.5 to 2 months. When changing time zones the day before departure and for 2-5 days after, 1 tablet 1 time per day before bed.
Melarithm
The effect on the body is similar to previous drugs. Normalizes circadian rhythms; Makes sleep deep and of high quality, eliminates night awakenings and promotes rapid fall asleep. But in addition to regulating sleep, melarhythm helps improve well-being, mood, and eliminates lethargy and morning drowsiness. It has a pronounced immunostimulating and antioxidant effect.
Recommended course: 1.5–3 mg 30 minutes before bedtime, 1 time per day. Duration of admission is no more than 7 days.
Herbal preparations
Nervochel
A homeopathic medicine designed to reduce increased nervous excitability and normalize sleep. Used for neuroses and menopause in women. Eliminates symptoms of depression and blues, VSD.
Recommended course: 2-3 weeks,
dissolve 1 tablet under the tongue 3 times a day 30 minutes before meals or 1 hour after meals.
Motherwort forte Evalar
Motherwort has a pronounced calming effect, strengthens the nerves, and puts the cardiovascular system in order. The advantage of the drug is that it additionally contains magnesium, and as is known, this microelement plays a key role in the functioning of the nervous system and eliminates muscle excitability. In combination with vitamin B6, which is the main link in the functioning of the nervous system, magnesium is better absorbed by the body. The drug performs a complex effect - it normalizes the emotional state, relieving anxiety and aggression, and at the same time improves sleep.
Recommended course: 3-4 times a day, 1 tablet for 3-6 weeks.
Novo-passit
Completely herbal preparation. Recommended for neurasthenia, increased anxiety, emotional instability, aggressiveness and irritation. Helps overcome fears, eliminate distraction and fatigue. Helps cope with headaches and mild forms of insomnia and periodic sleep disorders associated with psychological tension and stress. The advantage is that it is acceptable for children over 12 years of age.
Recommended course: 5 ml 3 times a day before meals with the prospect of increasing the dose to 10 ml per dose. If severe fatigue or depression occurs, it is necessary to reduce the morning and daily dose by 2 times and take 2.5 ml in the morning and afternoon and 5 ml in the evening. The interval between doses of the medicine should be 4-6 hours.
Knightwell
An excellent and effective drug, with many positive reviews. The herbal composition is enhanced with Magnesium and vitamin B6. Includes mechanisms that are responsible for maintaining normal sleep and deep sleep. Waking up in the morning becomes comfortable, light, without feeling groggy and tired. In addition, Nightwell promotes better concentration, memory and performance, because Magnesium in combination with vitamin B6 has a beneficial effect on the nervous system.
Recommended course: just 1 capsule before bedtime. Duration of treatment is 3 weeks.
How to get rid of insomnia
Any changes in life require time and effort. Internal effort and a real desire to change the situation for the better. To get rid of insomnia, you will have to reconsider your lifestyle, first of all, paying special attention to four pillars:
- Sleep hygiene.
This is not only water procedures and ritual teeth cleaning. Sleep hygiene is a broad concept. Stop eating and drinking at least 3 hours before bedtime; in the evening, try to use dim lighting; Avoid reading books, scrolling through social media feeds immediately before bed, and do not fall asleep with the TV on; At night, turn off electrical appliances in the bedroom, if any, turn off the sound and Internet on your smartphone; - Control of emotions.
Nerves are the main cause of all human troubles and joys. Like any instrument, nerves need tuning, prevention, cleaning and strengthening. It is important not only to make daily efforts to maintain your emotional state, but also to regularly support the nervous system with vitamins. Moreover, change your attitude towards yourself by starting to observe sleep hygiene - go to bed early, ventilate the bedroom, learn how to relax before bed, so that internal dialogues do not arise in your head as a consequence of the day. - Diet.
We are what we eat. The statement is absolutely true in matters of combating insomnia. Fatty, spicy, salty foods, fast food and abuse of sugar, sweet and alcoholic drinks can have such a strong impact on the body that insomnia very quickly comes to such belly celebrations. It is better to include pumpkin and pumpkin seeds, sesame seeds, spinach, cottage cheese in your diet - such food contains amino acids and microelements that have a beneficial effect on the nervous system, and therefore on the quality of sleep. - Taking care of your health.
Physical activity, sports and general activity help the body to be in good shape, which means maintaining the level of serotonin and endorphins in sufficient quantities so that the nervous system feels good. This means your sleep will be of high quality, calm and complete. But, doing physical exercise before bed is not the best idea, because at this moment the nervous system comes into a state of excitement. In the evening, breathing practices and yoga are best.
Main reasons
As is already known, there are several forms of insomnia. It can manifest itself in different ways. The following conditions can provoke this disease:
- Severe stress is the most common reason for poor rest. Problems with falling asleep arise due to increased stimulation of the nervous system, when a person is very worried, worried and thinking about something.
- Any vigorous activity in the evening - for example, intense sports both in the gym and at home - provides a release of energy, the hormone of happiness and the nervous system, just as in the first case, becomes excited, preventing healthy sleep.
- Sleep mode failure. If you constantly go to bed at different times, sooner or later you will have problems falling asleep. To prevent this from happening, you should go to bed at a time when your body is ready to sleep and stick to this routine regularly.
- Eating disorder. Night raids on the refrigerator entail not only excess weight, but also difficulty falling asleep. Since the night is meant for rest, and when eating late, the stomach continues to work, so the body cannot adjust to normal sleep.
