home Audience 2 Poor sleep: a comprehensive solution to the problem. Poor sleep in adults - what to do if you can't sleep

Poor sleep: a comprehensive solution to the problem. Poor sleep in adults - what to do if you can't sleep

Health 5

Millions of people spend the dark time of the day without rest and sleep. Exhausted, they are then forced to fight the urge to sleep for the rest of the day.

Taking sleeping pills, although it partially solves this problem, is still unsuitable for continuous use due to side effects.

You can stick by yourself healthy nutrition in the world, fulfill the most the best program training, it is easy to cope with stress, however, if you do not sleep well, then it is impossible to achieve full health.

bad dream at night with an adult - what to do when all the methods have already been tried, but there is still no result? Today's post of mine will give you some hints to solve the problem.

What is a dream?

Very often people try to solve, but they know absolutely nothing about it. In one of Dr. Torsunov’s lectures, I really liked his statement, I don’t remember it verbatim, but something like, if you don’t start going to bed before 10 pm, then nothing will help you become a healthy person.

During the transition from wakefulness to the deep stages of sleep, a person reaches a state of maximum calm. It is very similar to the state when a person meditates. A person during meditation seems to be sleeping, but at the same time he gets the opportunity to achieve enlightenment in his real activity.

Thus, sleep is not just the absence of wakefulness, but something much more valuable.

It is inextricably linked to important hormone levels, including melatonin, whose production is disrupted by lack of nightly rest. Melatonin inhibits certain types of cancer cells and also causes cancer cells to self-destruct.

Lack of sleep lowers your fat-regulating hormone leptin and raises the hunger hormone ghrelin. As a result, hunger increases, leading to overeating and weight gain. Therefore, if you can’t do it in any way, then try to establish your night rest mode. You should go to bed before 10 pm, and get up at sunrise, earlier in summer than in winter.

According to sociologists, all residents of megacities and large industrial centers suffer from certain sleep disorders. 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 habitual image life and deteriorating quality of life.

Most often, women and older people suffer from insomnia, this is due to age-related changes and increased emotionality of the fair sex.

From time to time, everyone has problems with sleep and is not considered something pathological, you can talk about insomnia only if you are regular - at least 2-3 times a week for a month, you cannot fall asleep, you 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 Therefore, persistent insomnia should not be ignored. But even before going to the doctor, you should reconsider your lifestyle, diet and pay attention to other, the most common causes of insomnia:

Lifestyle - the wrong way of life, the habit of eating tightly at night and spending night hours at the computer monitor, drinking alcoholic or energy drinks before bedtime can cause sleep disturbance and after a while lead to a malfunction of the biological clock and insomnia when sleep "comes" only in the early hours;
Stress and nervous strain - in an attempt to do everything, succeed and make a career, more and more people stop paying attention to their own health, denying themselves rest and peace of mind. Constant stress leads to overexcitation of the nervous system, which does not allow a person to relax and recover during rest hours;
Eating and drinking - the habit of eating a heavy dinner, eating a lot of fatty, spicy or sweet food before bedtime, and drinking a lot of coffee and strong tea at night may not affect a person's health for many years, but sooner or later, due to a constant tide blood to the stomach and the tonic effect of drinks, problems with falling asleep or the quality of sleep;
Hypodynamia - lack of physical activity, a sedentary lifestyle, sedentary work and lack of fresh air cause overwork of the nervous system and, as a result, sleep problems;
Chronic diseases - less often, habitual insomnia signals health problems. Sleep disturbances occur with neurological disorders, diseases thyroid gland, gastrointestinal tract, craniocerebral injuries and some other diseases. Most often, in pathological internal organs, insomnia is accompanied painful sensations, changes in behavior or other symptoms of diseases;
Pregnancy - when carrying a child, a woman's body changes dramatically hormonal background which can cause sleep problems in the first trimester. And in the last months of pregnancy, the enlarged uterus and the movements of the baby prevent you from sleeping peacefully.

Before starting the treatment of 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:

Folk ways to deal with insomnia

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

Honey strengthens the body, has a calming effect on the nervous system and facilitates falling asleep. There are several recipes for dealing with insomnia.

Honey water - dissolve 1 tablespoon of honey in 1 tbsp of warm water and drink at night;
Mixture of honey and lemon - crush 1 lemon with peel, add 2 tbsp honey and 2 tbsp walnuts, mix everything thoroughly and take 1 tbsp before bedtime;
Honey with vinegar - stir 3 tsp in 100 g 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

Inhalation of vapors of essential oils helps to 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 oils is to add a few drops of the selected oil to an aroma lamp or to drip 2-3 drops of oil on a small cotton napkin lying at the head of the bed.

If inhaling oil vapors does not help, you can try adding drops of oil to an evening bath, which should be taken no more than 15 minutes in a row.

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

Herbs

Herbal preparations are considered the second most effective remedy for insomnia after drugs. The most simple and effective are the following fees:

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 for 5-10 minutes in a water bath, then cool, filter and drink before bedtime;
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 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, boil for a minute over low heat. The broth is left for 1-2 hours, then filtered and drunk before going to bed for 1/2-1 tbsp;
Sleep - grass - pour 1 tbsp of sleep-grass or shoot 1 tbsp 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 3 times a day alcohol tincture peony evading. The course of treatment is 2-3 weeks.

If all of the above does not help you establish a night's sleep, you need to seek help from a specialist - a somnologist who can accurately determine the cause of the pathology and help to cope with the problem. Unfortunately, such specialists are not very common and it is not always possible to contact them, in such a situation a therapist or a neuropathologist will help - they will exclude the pathology of the nervous system or internal organs and, if necessary, prescribe medication for insomnia.

Reviews

I have insomnia please help

I feel good from insomnia or for sleep, as it is better to put it, now Nervovit helps. It is generally a sedative, but it has such a relaxing and soothing effect on me that I sleep like a baby from it.

I have ear phyto-candles in stock. the name is read-relax. they have in their lavender oil. very conducive to falling asleep, honest pioneer)

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

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

But it doesn't bother me! 🙂 And I feel good...

Insomnia is, first of all, a serious disease. We need a good specialist who will determine the cause, but, unfortunately, we cannot find a specialist, so we swallow everything in a row, drink what anyone says, 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 search the Internet). I did it myself, though I still had to go to the consultation. But now the problem is solved, and under the supervision of a doctor. And not like some people swallow pills for sleep.

What to do 3 days can not sleep…help me very bad

Anna, I would advise you to figure out what exactly is bothering you in a dream. By the way, I put a sleep monitor (you can look, I ordered it in the 31st century), and it fixed what was happening, put everything on the shelves and phases of sleep. Then with this - to the doctor! 3 days without sleep - you can go crazy ...

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

It’s not that sports didn’t help me, but a lot of different folk remedies, and I even slept in a certain position on purpose, 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 dream itself was very superficial, if I may say so, I heard any rustle, after which it was difficult to fall asleep again ... Then, of course, I could not stand it, I bought sleeping pills, in my case Valocordin-Doxylamine , just do not confuse it with the usual Valocordin and life has improved. What does it have to do with drops, I started with a small dose, and I didn’t need it anymore, I stopped drinking, gradually reducing the dose. The drug is good, I advise those who do not help anything, just torment themselves, drink sleeping pills and sleep peacefully.

I also suffered from insomnia, but I had it on the background of stress. Before going to bed, she lay for a long time, imagined certain situations from life, pondered what should be done and what should not have been done. I went to work with red eyes ... I didn’t eat before going to bed, 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, calms and helps to fall asleep. Literally 10 minutes after taking it, I was already sound asleep. Then everything got better, the stress let go and she began to fall asleep herself.

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

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

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

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

Therefore, if you enter into a search engine the query “bad sleep at night in an adult, what to do folk remedies”, you are on the right track - only alternative medicine will help to 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 makes a person have to worry - material difficulties, personal conflicts, parting with a loved one, sexual difficulties.

While stress is thought to be the main cause of restless sleep, there are other common sources of insomnia.

The main causes of poor sleep in adults

mental and physical overwork;
mental arousal;
violations of the usual rhythm of life (change of time zone, night shifts, late preparation for exams);
usage pharmaceuticals, which have a stimulating effect on the central nervous system;
diseases of the thyroid gland, disorders in the work of the gastrointestinal tract, pathology of the respiratory system;
neurological and cardiological diseases (osteochondrosis, high blood pressure, arrhythmia);
mental disorders (depression, increased anxiety, sleepwalking);
hormonal disorders during pregnancy;
smoking and unhealthy lifestyle.

Manifestations of insomnia

In order not to miss the early symptoms of the disease and start treatment on time, pay attention to the following signs (in the early stages they may appear periodically):

Traditional medicine - the best remedy for bad sleep

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

Benefits of using natural remedies:

They act more gently - they are not toxic and, unlike antidepressants, do not have an overwhelming effect on the nervous system.
They are not addictive - it is impossible to get addicted to them, like 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 little 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.
Skillfully selected herbal collection treats not only insomnia, but also other related diseases.
Every woman knows that taking anti-anxiety medication during pregnancy is strongly discouraged - with insomnia, which is caused by hormonal changes, it is best to fight 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. Tea is brewed in the traditional way, but if desired, honey, cinnamon and warm milk can be added to it.
Milk with honey. In a glass of warm milk, you need to dissolve one spoonful of honey - this pleasant and mild-tasting drink is taken immediately before bedtime.
Herbal bag. From cotton or flannelette, you need to sew a small bag and fill it with a variety of medicinal herbs that improve the quality of sleep - oregano, valerian, lavender, St. John's wort, or other plants that are at hand that exude a pleasant aroma (fresh hop cones are perfect for these purposes). The bag should be kept at the head or under the pillow, then the smell of meadow herbs will help you forget about all the stresses and set your body up for a sound sleep.
Baths with medicinal herbs. Any water procedures they perfectly help to cope with insomnia, and at home, before going to bed, you can take relaxing baths - they add all kinds of medicinal decoctions. It is best to brew linden and valerian - herbal solution bring to a boil, cool and pour strained into the bath. The water temperature should not exceed 40 degrees, and the bath itself usually lasts no more than 30 minutes. Perform 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

Can you take alcohol as a sleeping pill?

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

Indeed, sometimes the so-called healthy strong drinks (balms, special liqueurs and wines) in small doses help to 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.

Fragmented light sleep and frequent nocturnal awakenings await you, which will eventually cause morning headaches, a state of general weakness and decreased performance. Poor health during the day will only exacerbate insomnia.

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

You don't have to go to bed and try to sleep if you don't want to sleep at all - read a book, watch a light movie, listen to relaxing music.
Do not eat before bed - eating heavy meals late in the evening will deprive you of all the benefits of a healthy night's rest, you will sleep anxiously 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 available 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 a humidifier for the air, and never use nightlights - for deep sleep complete darkness is required.
Try to go to bed every night at the same time - better early, at 10-11 o'clock, the 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 earning insomnia, your headache will become your constant companion.
Aromatherapy is one of the most enjoyable ways to combat light sleep. Particular attention should be paid to lavender, juniper and sandalwood oils - they can be rubbed into whiskey before going to bed or dripped into a special aroma lamp.
Learn to deal with your anxiety states– outline the boundaries of your own fears, stop being afraid of fictional situations, and, if necessary, work with a psychologist.
Before going to bed, give yourself a head massage - stroke the skin of the crown with smooth rake-like movements and lightly rub your temples.
Buy bedding only from natural fabrics and give preference to dark shades - they soothe and set you up for relaxation.
Do not forget about physical activity - if you can’t go to the gym, do it according to light in the morning 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 strong 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 immunity of the whole organism as a whole.

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

These materials will be of interest to you:

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

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

Sleep is the key to health.

And here's how not to eat at night, if you return from work at 20-21, damn it. But I understand that it is harmful to health and sleep. But aromatherapy, together with a hot bath with foam, relaxes, after it you immediately want to go to bed! About glycine chewing gum This is the first time I've heard it, I'll have to try it.

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How to deal with insomnia

Insomnia affects people of all ages. All night tossing and turning in bed, looking for how to get rid of insomnia can both an old man and a teenager. Especially often insomnia occurs in those people who are active mental activity. In psychology, it is generally accepted that if you do not fight this disease, it will negatively affect a person’s condition, the consequence will be a decrease in the quality of his life and disorders of the nervous system.

Ways to treat insomnia

Many people often ask themselves the question: how to fall asleep if you can't sleep? by the most in a good way if insomnia is not caused by a disease, sedentary monotonous activities are. For example, reading books, praying or knitting, but not working at the computer. Stress causes eye fatigue and disrupts sleep. You can use other remedies for insomnia:

hot bath before bed
warm drink with honey;
to fight the disease, you need to move a lot, for example, go to a cafe or shop during lunch, and after work it is advisable to take a little walk;
swimming in the pool and performing elementary exercises;
visiting a psychologist;
hypnosis;
use of homeopathic methods.

medicines

The choice of drugs against insomnia is limited by the fact that as such a universal drug for this disease does not exist. The treatment of asomnia is the restoration of the disturbed biological rhythm of sleep. Isolated from the complex wellness procedures 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, to overcome the symptoms of the disease, people buy over-the-counter insomnia drugs containing a plant base:

Persen tablets for insomnia have a mild effect. They contain an extract of lemon balm, valerian. They will not cause a drowsy state during the day. The course of treatment is one week. The drug should be taken 3 times a day, 2 capsules. Ortho-Taurine prevents overwork (physical and mental), improves falling asleep. Not addictive. It is necessary 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 a new domestic drug Valemidin. It contains only herbal soothing: motherwort, valerian, mint. Adults should take drops against insomnia before meals, having previously dissolved them in water. Dose 30 drops 4 times a day. They should be taken 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

From asomnia, folk proven remedies can help. Our great-grandmothers knew how to get rid of insomnia at home. All treatment in excitable healthy people is reduced to compliance with the sleep regimen. With prolonged agripnia, along with drug treatment, it is recommended to take natural simple remedies from traditional medicine. Food and herbal treatment for insomnia is very simple.

Herbs

Ivan-tea treats insomnia: pour 3 tbsp. l. dried herbs, leave the tincture for 5 hours in a thermos. Take 4 times a day. Elderberry will also help to 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. Decoction for the day to use 3 times. Dill infusion helps from the disease: one tbsp. dry grass should be brewed with boiling water and poured overnight into a thermos. Then strain. Drink a decoction of insomnia, one glass a day. There is also a herbal collection:

With the help of honey

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

Honey with milk is excellent for insomnia. Every day before going to bed you should drink a warm dairy 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. It is necessary to drink the infusion 3 times, 1 tbsp. l. a day until all the mixture is finished.
As a preventive measure, drink warm honey water at night.

How to deal with insomnia at home

Sleep disturbance prevents a person from living a peaceful life and doing ordinary things. Many people, faced with a problem, have no idea what to do to fall asleep? You can try to cope with the disease before visiting the doctor at home. For this you need:

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

In children

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

Come up with a special sleep ritual with your baby. You need some kind of repetitive action that is performed immediately before bedtime. For example, reading a fairy tale or bathing.
Lullaby is a time-tested way of laying down. 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?” It is necessary to consult with your doctor before taking medicines regarding the safety of the drug for the 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 well:

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

In old age

Sleep disorders are more common among older people. They may suffer due to the fact that blood circulation worsens and the level of melatonin decreases. This problem should be treated and measures taken to eliminate it, using special medicines. The main condition is that insomnia remedies for the elderly should be safe, not cause complications in the whole body. In addition, the following actions will help people aged to cure insomnia:

make your bed comfortable;
avoid stress;
do not drink coffee and 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: a chronic disease, overexcitation, overwork, a negative attitude towards the world, an unhealthy lifestyle. The motive for the disease can be a mug of strong tea drunk at night, or a fatty dish eaten for dinner and a glass of wine or beer drunk. In addition, a symptom of asomnia can become when:

Video: how to fall asleep with insomnia

Are prone to insomnia different people- regardless of their social status, age, gender and income level. Only the causes of its occurrence are individual. How to quickly get rid of insomnia, about drugs and how to treat assomnia is well described in the video. Following simple advice famous people, you will forever forget what a sleep disorder is.

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

The phenomenon is quite widespread, it can be primary - not associated with the pathology of any organs or secondary - arising as a result of other diseases. Insomnia is the most common problem faced by people suffering from sleep disorders.

Sleep is a regularly recurring, easily reversible state of the body, characterized by rest, immobility and a pronounced decrease in reactions to external stimuli. During this period, the body systems are restored, the information received during the day is processed and stored, resistance increases. immune system to infectious agents.

Sleep disorders are a common problem in the modern world, full of stressful situations, round the clock work, a large number temptations and excesses, combined with in a sedentary manner people's lives and bad ecology. Between 8 and 15% of the world's adult population have frequent or persistent complaints of poor or inadequate sleep.

9-11% of adults use sedative-hypnotic drugs, and among the elderly this percentage is much higher. Sleep disorders can develop at any age. Some of them are more common in certain age groups, such as bedwetting, night terrors and somnambulism in children and adolescents, and insomnia or pathological sleepiness in middle-aged and older people.

Consequences of sleep disturbance

Sleep is often an indication general condition human health. As a rule, healthy people sleep well, while recurring sleep problems can be an indicator of various diseases.

Sleep is of great importance for the physical and mental health person. Ignoring sleep disorders can lead to poor overall health, increased stress, and many other problems. The main consequences of sleep disturbance:

Impaired glucose tolerance.
Association with obesity.
Increased cravings for carbohydrates.
Weakened immune system.
Increased risk of breast cancer.
Decreased attention and ability to concentrate.
Atherosclerosis.
Depression and irritability.

Types of sleep disorders

Often, many people, when they hear the phrase “sleep disorder”, the first thing they think of is insomnia. What they don't know is that it's not just insomnia that falls into this category.

Even excessive drowsiness can be attributed to sleep disorders. Agree that every second inhabitant of the planet faces the latter. In addition, many people complain that they cannot fall asleep quickly. It turns out that they also suffer from sleep disorders.

Insomnia - insomnia, disturbances in the process of falling asleep and sleeping

More recently, doctors said that mostly elderly people suffer from insomnia. But in the modern world, insomnia comes even to children. Here it is necessary to understand that insomnia can be both true and imaginary.

Imaginary insomnia very often lies in wait for those who like to sleep during the day. Do not be surprised that at night a person cannot fall asleep, because his body has already rested during the day. Of course, there is nothing good in the failure of biorhythms.

But we shouldn't talk about insomnia here. Real insomnia begins to torment a person if he sleeps less than 7 hours a day. And if at night he simply cannot fall asleep, then at other times of the day he also does not really want to sleep.

It may also happen that a person simply will not notice insomnia. Many, on the contrary, are even proud of the fact that they get enough sleep in 5-6 hours. But if insomnia does not immediately manifest itself, then after a while it will become visible, and then the person will have to urgently look for ways to solve this problem.

Causes of insomnia include:

psychophysiological factors.
Violation of circadian rhythms (syndrome jet lag, shift work).
Somatic, neurological and psychiatric disorders (such as anxiety or depression).
Periodic limb movements during sleep.
Drug or alcohol addiction.
Inadequate sleep habits (poor sleep hygiene).
Sleep apnea syndrome.

Hypersomnia - increased sleepiness

If lack of sleep does not benefit anyone, then its excess has approximately the same effect. Doctors say that excessive sleepiness is much more common than ordinary insomnia.

This problem occurs only when a person does not have enough 8 hours to sleep. You can not talk about drowsiness if a person simply did not get enough sleep. Drowsiness that persists for 3 days should cause excitement.

Often, drowsiness is a manifestation that is a consequence of the syndrome chronic fatigue. Less often, drowsiness occurs against the background of any disease. But whatever it is true reason drowsiness, you can not leave it unattended.

Sometimes people complain that their body "throws to extremes" - one day they suffer from insomnia, and the next they feel excessive sleepiness throughout the day. In such conditions, it is worth considering the treatment of sleep disorders as soon as possible. Causes of hypersomnia include:

Prolonged and persistent lack of sleep;

Physical or mental overwork;

Transferred emotional upheavals and stresses;

Taking narcotic substances or drugs - neuroleptics, antihistamines and sugar-lowering drugs, tranquilizers (drug hypersomnia is called iatrogenia);

Traumatic injuries of the skull, concussions and bruises of the brain;

Intracerebral hematomas, tumors and cysts of the brain;

Infectious diseases (meningitis, encephalitis, brain syphilis);

Respiratory failure (apnea) and concomitant hypoxia (oxygen deficiency) of brain tissue;

Mental disorders (neurasthenia, schizophrenia);

Diseases associated with the disorder endocrine function(hypothyroidism - pathology of the thyroid gland, diabetes mellitus);

Other serious illnesses(heart or kidney failure, cirrhosis of the liver).

Parasomnia

Parasomnia is a destructive sleep disorder that can occur during awakening from REM sleep or partial awakenings during REM sleep. Types of parasomnia include:

Causes of sleep disturbance

Internal causes

Sleep apnea syndrome, periodic limb movements, restless leg syndrome, etc.

External causes

Psycho-emotional stress, anxiety and stress, pain syndromes, inadequate use of drugs, including sleeping pills, poor sleep hygiene, taking psychostimulants, alcohol, excessive smoking, violation drinking regime (frequent urges for urination at night), etc.

Circadian Disorders

jet lag syndrome premature phase sleep, disorders caused by shifting daily or night work and etc.

Of course, in the first place among all the factors leading to sleep disturbance, especially in healthy people, are emotional stress, mental and physical overwork, mental fatigue.

Especially in people with asthenoneurotic personality traits, states of anxiety, asthenia, melancholy or depression, apathy, and depressed mood are frequent. This is called psychophysiological insomnia.

Often such people try to help themselves on their own and take tonics in the morning, sedatives or sleeping pills in the evening. Such self-treatment eventually depletes the adaptive and regenerative forces of the body, which not only does not restore sleep, but also does not give a feeling of rest and contributes to the development of psychosomatic diseases.

The first to suffer is the organ system that is subjected to the greatest load or there is an innate predisposition, weakness of this organ system. At first, there is a violation of the function of organs, when everything is reversible. Then the disease already violates the structure of the organ.

Sleep disturbance can be a symptom of diseases:

Home treatments for sleep disorders

Although some sleep disorders may require medical attention, in most cases you can help yourself.

The first step to overcoming a sleep problem is to identify and carefully monitor the symptoms of a sleep disorder. The second important step is to change your daily habits and improve your sleep hygiene.

No matter what your sleep problem really is, rigged bedtime rituals and self-education good habits will definitely lead to a lasting improvement in the quality of sleep.

You can manage many of the symptoms simply by changing your lifestyle. For example, you may find that once you exercise and begin to manage your emotions more effectively, your sleep will become much more sound and refreshing. Here are some tips for improving sleep:

Recipes for healthy sleep

Pillow with herbs

A pillow with herbs served a good service in the days of our grandmothers, and even today it can help. It is placed under a regular pillow or on the chest; under the influence of bed and body heat, volatile substances are released, which you inhale and fall asleep peacefully. For this, sew a square linen bag (with a side of about 15 cm) with a zipper and loosely stuff it with one of the following mixtures of dried herbs (the effect lasts 4 weeks):

One part of lemon balm leaves ( lemon mint), valerian root and St. John's wort and two parts of lavender flowers.
Equal parts of valerian root, hops and St. John's wort.
Equal parts of lavender flowers and hop cones.

Sleep Elixir

Mash 10 g of lavender flowers, hop cones, valerian root, lemon balm leaves and St. John's wort in a mortar, pour one liter of red wine. Let it brew for 10 days, stirring daily. After 5 days, add two pieces of cinnamon and 5 crushed cloves. Strain and pour into a bottle. Drink a small glass (40 ml) 30 minutes before going to bed.

Sleep disorder treatment

Treatment of sleep disorders according to the traditional scheme involves the use of sleeping pills. If pathologies have the character of random phenomena, then the treatment of sleep disorders is based on the establishment and elimination of the underlying cause. Often, for the treatment of sleep disorders, it is enough just to go to bed at the same time in comfortable conditions.

At the same time, you need to be able to relax. It is desirable that the feet are warm. For the treatment of sleep disorders, many recommend walking in the fresh air, drinking water with sugar before bedtime. In addition, a warm ten-minute bath with essential oils will effectively relieve tension and relax.

The use of sleeping pills is recommended as a last resort, as their use can lead to the development of addiction. In this case, sleep disorders can become chronic. As a rule, these measures are sufficient in the treatment of sleep disorders caused by fatigue, stress or overwork.

Medications are not commonly used to treat sleep disorders in children, as in many cases the use of sleeping pills can cause the child to become nervous and irritable. The use of drugs for the correction of sleep is reasonable only when extreme cases for example, if the child is in great pain.

In the case of sleep disorders in aged people and the elderly, the correction of disorders consists of a few simple recommendations that are easy to follow:

If a person suffers from severe sleep disorders, then it becomes necessary to use more effective methods which can be carried out in an outpatient or hospital setting. Such methods of treatment of sleep disorders include exposure to rhythmic sound, thermal and ultrasonic effects. The electrosleep procedure helps to achieve a stable positive result.

All methods of treatment of sleep disorders are carried out in special conditions, which contribute to falling asleep - the room should be quiet and almost dark. The patient is placed on the couch on his back, the electricity is turned on, which becomes more and more intense. The patient at this time experiences mild tremors that lull him to sleep. The strength of the current is determined by the state of health of the patient.

Sleeping drugs

Sleeping pills are used only on prescription. The use of sleeping pills is prescribed when: the patient suffers from short-term sleep disturbances no more than three weeks in a row; at chronic disorder sleep, when insomnia worries the patient several times a week. At the same time, sleeping pills are prescribed only in the minimum allowable amount.

Sleeping pills include:

The use of the latter is especially effective if sleep disturbances are caused by anxiety or overexertion.

Prevention of sleep disorders

do not eat before going to bed and do not drink alcohol, strong tea and coffee in the evening;
do not go to bed in an excited state;
do not sleep during the day;
ventilate the room in the evenings and keep it clean;
exercise regularly.

By adhering to these rules, you can normalize sleep and improve your well-being without resorting to potent drugs.

Questions and answers on the topic "Sleep disorders"

Question:Hello. In January of this year, I had a stroke, now for two months I have been suffering from poor sleep at night, I wake up after two or three hours of sleep, I can’t fall asleep any further. I drink milk with honey at night, showers, ventilation do not help. Neurologists advise nothing. I take warfarin after heart surgery, so doctors do not advise drinking any herbs because of the presence of vitamin K in them.

Answer: Hello. One of the consequences of a stroke is often insomnia: the treatment of this sleep disorder worries about 60% of patients. Presomnic disorders are treated both by non-pharmacological means (sleep hygiene, cognitive-behavioral psychotherapy) and medication (the selection of drugs is carried out by the attending physician). 1. During the daytime, the patient should be more in well-lit places: this prevents the production of the “sleep hormone” (melatonin). At night, the bedroom should be darkened. 2. Post-stroke disorders require early initiation of recovery measures motor activity. It is impossible to allow the formation of bedsores, which aggravate the pain syndrome and worsen the quality of sleep; already in the first hours after a stroke, passive movements are shown. 3. During the rehabilitation period, stressful situations often arise. Conflicts, feeling like a "burden" often exacerbate depression, anxiety, provoking insomnia. In this case, it is advisable to conduct psychotherapeutic sessions not only for the patient, but also for those who care for him.

Question:Hello. It so happened that water poured out of a mug on the child at night and the child was frightened. Now his sleep is disturbed - he shudders in his sleep, wakes up several times during the night and cries. What to do?

Answer: Hello. I think it's worth taking the child to the doctor. Perhaps you missed something (other than sleep disturbance) and there are some symptoms that the doctor can see. As for your actions, establish a ritual of going to bed, you can try to drink special children's soothing teas, give the baby a relaxing massage before bedtime. If such simple methods do not help, then indeed a doctor's consultation cannot be avoided, the doctor can also prescribe medication if necessary.

Question:About 2 months I wake up after 2-3 hours of sleep and then I hardly sleep. ethnoscience and sleeping pills don't work. What to do?

Answer: A personal consultation with a neurologist is necessary. The causes of sleep disorders can be neuropsychic overstrain, stress, violation metabolic processes organism. In the event that sleeping pills do not have a positive effect on the duration and quality of sleep, there is a possibility of impaired blood supply to the nervous system.

Question:Hello! I have insomnia, I can not fall asleep until 3-4 in the morning. All sorts of thoughts are spinning in my head, it seems I don’t want to think about anything, but it turns out involuntarily, I try to close my eyes and look into the darkness, then the thoughts disappear, but I still can’t fall asleep. Pictures, faces of people and their actions, roads, houses, cars, etc. emerge in this darkness. All this, what I see, happens the next day or a couple of days later, I meet these people, I see already familiar surroundings, objects. I don't know what it is and should it be?

Answer: Déjà vu is the feeling of a scene already seen. This state speaks of overwork of the nervous system. It is recommended to consult a neuropathologist for a personal examination and examination: EEG of the brain, Echo-EG of the brain. Only after receiving the results of the examination, the doctor will issue accurate diagnosis will determine the cause of insomnia and, if necessary, prescribe treatment.

Question:Hello. My mother is 74 years old, her for a long time worried about lack of sleep. She falls asleep only with pills, but lately they have not helped, and the lack of sleep hurts her nerves. There are no somnologists where we live. I ask for your advice, how to proceed?

Answer: If your mother takes sleeping pills for a long time and they do not help her well, drug dependence is probably forming. How pronounced it is, I can’t say, because I don’t know the name of the drug, nor the duration of the intake, perhaps there is also a psychological dependence. In general, in such cases, the drug should be gradually reduced and canceled, replacing it with other means. This should be done under the supervision of a doctor and a single consultation is not enough. Address for the beginning to the neurologist.

Question:I can not fall asleep. I am 23 years old. The regime has gone astray - only the morning alarm clock rings and turns me off - I sleep, and then again I can’t sleep all night, until the alarm clock.

Answer: After lunch, stop drinking coffee, tea, cocoa. After a shower, you tend to sleep, if so, immediately lie down, if on the contrary, then try to take it earlier. I don't recommend taking pills. The maximum that you can try is valerian extract. Also try not to watch news and movies that excite emotions.

Sleep disorders are among the most common clinical problems in medicine and psychiatry. Insufficient or poor-quality sleep can markedly impair a patient's quality of life.

The sleep disorder may be primary or may result from various psychiatric and medical conditions.

Primary sleep disorders typically result from an endogenous disruption of sleep-wake-generating mechanisms, often complicated by behavioral conditioning. All sleep disorders can be divided into the following two broad categories:

Parasomnias are unusual experiences or behaviors that occur during sleep. These include nightmares and sleepwalking that occur during stage 4 sleep, as well as nightmares that occur during rapid eye movement.
Dyssomnia is characterized by abnormalities in the amount or quality of sleep. Disorders include primary insomnia and drowsiness, narcolepsy, respiratory disorders (sleep apnea), and circadian rhythm sleep disorders.

It is important to distinguish these primary sleep disorders from secondary sleep disorders. Sometimes, anxiety and depression cause problems with sleep or, conversely, these phenomena are secondary to the problem of a night's rest.

Since requirements for quality and quantity of sleep vary from individual to individual, insomnia is considered clinically significant if the patient perceives nocturnal loss as a problem.

Types and types of sleep disorders

Under one general definition, a fairly large set of different sleep disorders can be hidden, manifesting themselves according to their type and individual manifestation in the patient.

The most common types of sleep disorders include:

Types of sleep disorders:

Primary hypersomnia is of central origin.
Narcolepsy - chronic neurological disorder due to the inability of the brain to control the periods of sleep and wakefulness.
Idiopathic hypersomnia is a chronic neurological disorder similar to narcolepsy, but characterized by an increased feeling of tiredness during the day. Patients who suffer from idiopathic hypersomnia may not be able to get a healthy amount of performance-enhancing sleep during the day.
Periodic drowsiness, including Klein-Levin syndrome.
Post-traumatic sleepiness.
Menstrual related drowsiness.
Breathing disorders during sleep.

Medical or psychiatric conditions that may cause sleep disturbances include:

psychosis and more complex psychopathological conditions, such as schizophrenia;
mood disorders;
depression;
anxiety;
panic;
alcoholism.

Diagnosis of sleep disorders and possible complications

Insomnia can be expressed as a decrease in the efficiency of sleep or as a decrease in the total number of hours of sleep, which is associated with a decrease in productivity or quality of life in general. Since sleep requirements vary from person to person, the quality of sleep is more important than the total amount. The total number of hours spent in sleep should be compared with the average nightly sleep for each person.

Depending on the clinical manifestations There are several types of insomnia:

Initial insomnia is characterized by difficulty falling asleep and an increase in the period of latency sleep - the time between sleep and falling asleep. Initial insomnia is often associated with anxiety disorders.
Mid-phase insomnia is characterized by difficulty maintaining sleep. Decreased efficiency is present along with fragmented restless sleep And frequent awakenings during the night. This type of sleep disorder may be associated with medical illness, pain syndromes, or depression.
Terminal insomnia. Patients always get up earlier than they should. This symptom is often associated with major depression.

Some additional clinical characteristics sleep disorders:

Changes in the sleep-wake cycle may be a sign of circadian rhythm disturbances.
Hypersomnia, or excessive daytime sleepiness, is often associated with ongoing sleep deprivation or poor sleep quality, from causes ranging from sleep apnea to substance abuse or medical conditions;
With delayed sleep phase syndrome, the patient is not able to fall asleep until the morning. Over time, the onset of sleep is gradually delayed.
Nightmares repeat awakenings over and over again, triggered by the vivid and poignant responses of real life. Nightmares usually occur during the second half of the sleep period. Night terrors due to recurrent episodes of abrupt awakening from sleep are characterized by panic cries and strong fear against the background of vegetative excitation.

Signs of a sleep disorder include the following:

hypertension, which can be caused by sleep apnea;
lack of coordination due to sleep deprivation;
drowsiness;
poor concentration;
slow reaction time;
weight gain.

mood disorders and anxiety disorders can develop with sleep disorders that are not subject to therapeutic effects. Current medical research supports the theory that these changes mental state of the brain are risk factors for morbidity and mortality due to the development of secondary medical conditions such as cardiovascular disease.

Correction and treatment of sleep disorders

Patient education on proper sleep hygiene is the cornerstone of treatment:

The sleeping bed should only be used for its intended purpose. It is undesirable to use it for watching TV or reading, especially before going to bed.
Caffeine and activities that stimulate an adrenaline rush should be avoided, especially at the end of the day. Relaxation methods before going to bed are very shown.
Light and moderate physical exercise every day is the key to good sleep.
Maintain a regular sleep and wake schedule. Daytime naps should be avoided.
Do not look at the clock during the night, it is better to remove it.

Other interventions:

Sleep apnea can be relieved by weight loss, continuous positive airway pressure with special techniques and equipment, and sometimes surgery.
Sleepwalking and other manifestations of nocturnal activity must be fought in all possible ways.
Light therapy is useful for sleep disorders associated with circadian rhythm disturbances. Patients may be exposed to bright light, such as natural sunlight, which may help to improve sleep patterns.
cognitive behavioral therapy is effective tool for the short-term treatment of insomnia, as are sleeping pills, but in some patients a complete remission can be achieved with any one of these treatments.

Diversity computer programs are commercially available that use wristbands or motion detection technologies built into smartphones to determine and record a patient's sleep cycles and nighttime behaviour. This information is then used to evaluate the duration and quality of sleep and make suggestions on how he can get more consistent and refreshing sleep.

Pharmacological therapy

Many drugs are really useful. Short term drug therapy is preferred to restore the normal structure of sleep. In general, sleeping pills are approved for two weeks or less of continuous use. At chronic insomnia, longer courses may be prescribed which require long-term monitoring to ensure continued proper use of the medication.

Barbiturates and chloral hydrate are rarely used at present due to safety concerns associated with their undesirably low therapeutic indices.

Diet and activity

Not required special diet for the treatment of insomnia, but eating excessive amounts of food and spicy foods should be avoided at least three hours before bedtime.

In addition, it is necessary to exclude alcohol, nicotine and caffeine. Alcohol creates an illusion good night, but this negatively affects its architecture. Nicotine and caffeine stimulate the activity of the central nervous system and these substances should be avoided in the afternoon.

Consuming tryptophan-containing foods can help induce sleep, warm milk is a classic example.

Serious physical activity during the day can help improve sleep, but the same exercise three hours before bedtime can cause initial insomnia. Stressful movies, romances, riveting TV shows, challenging arguments, and strenuous exercise are detrimental to healthy sleep.

Do you know how important it is for the body good rest? Sleep prepares a person for next day. It fills the body with strength and energy, allows you to concentrate perfectly and think clearly. A well-sleep person feels fit all day. And of course, it causes completely opposite sensations at night in an adult. What to do in such a situation? How to restore the normal rhythm of life?

Common Causes

One can argue for a long time about what can interfere with normal rest at night for an adult, since there are many reasons for this phenomenon.

Most often, the following points violate a good rest:

Insomnia. A long process of falling asleep, constant night awakenings provide a feeling of fatigue and weakness in the morning. Almost everyone experiences episodic insomnia. A chronic similar condition is diagnosed in 15% of the population.
Snore. By itself, it does not disturb the rest of a sleeping person. But snoring can lead to sleep apnea. This is a condition in which a person stops breathing. This syndrome is a serious complication that adversely affects the quality of sleep. In addition, it several times increases the risk of stroke and cardiovascular pathologies.
Syndrome of the central Patients with this diagnosis suffer from impaired functioning of the respiratory center, localized in the brain. As a result of this pathology, respiratory arrest leads to acute oxygen starvation, from which all organs suffer.
This is a neurological disorder in which a person calm state experiencing discomfort in lower limbs. Unpleasant sensations pass after small movements with the legs.
Circadian disorders. The basis of disturbed sleep is non-compliance with the rest-wake regime. Similar conditions occur in people who often work at night. Changing the time zone also causes the internal clock in the body to malfunction.
Narcolepsy. In this case, the patient can fall asleep at any time. Patients report the following symptoms. Suddenly there is a sharp weakness. Hallucinations may occur. They can be observed both during falling asleep and at the moment of awakening. Then comes sleep paralysis.
Bruxism. This is a condition in which the jaws clench involuntarily. Such a person begins. After such a rest, the patient complains of bad feeling. He has a headache, muscles, teeth, temporomandibular joint.

What else adversely affects sleep?

The above reasons are far from the only ones that adversely affect the quality of rest. Considering why an adult has poor sleep at night, one should dwell on several more factors that provide a feeling of fatigue and weakness in the morning.

Inadequate night rest can be dictated by the following reasons:

Misunderstanding. Unfortunately, not all adults understand how important sleep is for the body. They use the time allotted for rest for any other business: finish work, watch a movie, play on the computer. Morning fatigue is perceived by such people as a normal state. As a result, they concentrate worse on their duties, wake up hard, become irritable, and feel lethargic.
Working schedule. Many people are simply loaded with responsibilities. Often, work takes a lot of free time. Some linger in the walls of the office until night, others rush there even on weekends. Of course, they have practically no time to fully relax and unwind.
Busy schedule. Modern man is constantly striving to do everything. People go to work, visit fitness rooms, participate in various events. In addition, there are household duties: picking up children from the garden, caring for elderly parents, cultivating a garden. The to-do list can get huge. Obviously, the desire to be in time for everything leads to a significant shift in the time when you can go to bed.
Life changes. Any changes that occur to a person can affect the quality of sleep. Good news provides an excited state in which it is quite difficult to fully relax. Negative changes lead to suffering, against which depression can develop. In this case, the pathology can manifest itself imperceptibly and gradually. In such cases, a person is not even always aware of his condition.
Bad habits. Poor sleep can be dictated by smoking, alcohol, caffeine. Adversely affects the quality of rest, for example, the habit of having a heavy dinner right before bedtime.

Medical reasons

Some diseases can provoke poor sleep at night in an adult. Treatment of major ailments will greatly improve the clinic. Sometimes pathologies that affect the quality of rest are temporary:

stretching of the tendons;
flu;
recent surgery.

But the basis of poor sleep can also be diseases that accompany the patient all his life:

asthma and other respiratory ailments;
epilepsy;
arthritis;
heart disease.

Inadequate rest may be dictated by taking medication prescribed by a doctor. Some medications cause irritability and adversely affect sleep. Others can cause drowsiness.

What to do?

So, there is a picture: poor sleep at night in an adult. What to do in such a situation? After all, inadequate rest in the future can lead to a number of serious pathologies.

Let's start small. Analyze the room in which you sleep. Perhaps the quality of sleep is affected by external stimuli.

To do this, answer the following questions as honestly as possible:

Is the room well ventilated before going to bed?
Is the soundproofing in the room sufficient?
Street light does not penetrate into the bedroom?
When last time did you change the bed?
How comfortable is your pillow?

If you find any of these problems, try to fix them. If, after getting rid of irritants, your sleep returned to normal, it means that these reasons adversely affected your rest.

For the future, remember that you are highly sensitive. For a good and quality holiday, you need a calm and quiet environment.

Effects of caffeine and alcohol

It was indicated above what can cause poor sleep at night in an adult. The reasons for inadequate rest are often hidden in overconsumption caffeine or alcohol. Analyze how many cups of coffee you drink per day. Or maybe in the evening you like to sit in front of the TV with a glass of beer?

Each organism reacts to these drinks in its own way. It cannot be ruled out that it is for you that the drunk dose becomes excessive, providing poor sleep.

To understand for sure whether this is the reason, try to give up such drinks. Watch your condition.

Schedule

From the school bench, a person is taught to observe the daily routine. Thanks to their parents, most students actually go to bed at the same time. But at an older age, people, as a rule, rarely adhere to the regimen. Going to bed well after midnight, they themselves reduce the duration of rest, and it is not surprising that they have poor sleep at night in this case.

In an adult, as you know, a night's rest should last 7-8 hours. Only in this case the body is able to have a good rest and ensure normal functioning.

Doctors say that it provokes an increase in the level of cortisol (this is the hormone of death). As a result, the most various diseases. Therefore, you need to start with observing the regime of the day, in which at least 7 hours are allotted for night rest.

Analyze medications

For therapeutic purposes, people are prescribed various drugs. Carefully study the annotation of these drugs. Pay attention to side effects, as some medications can make adults sleep poorly at night.

What to do if the drugs prescribed by the doctor are the basis of the disturbed rest? Of course, see a doctor. The specialist will select new medications that will not cause such negative reactions.

Physical exercise

If an adult has poor sleep at night, what should be done during the day to get rid of the problem? First of all, provide the body with normal activity. Sports activities are great for strengthening and developing endurance. In addition, they perfectly improve the quality of rest. The body, sufficiently saturated with oxygen, falls asleep easier and better.

However, do not forget to choose the right time for training. Physical activity should stop completely at least 2 hours before bedtime. Sport provides more than just oxygenation. It stimulates the production of adrenaline. And this substance is a bad sleeping pill.

Walking before bed is very helpful. They will greatly improve its quality. Walk down the street or take a walk in the park. 30 minutes is enough to ensure a good rest.

In addition, it is recommended to exercise muscle relaxation. It can also be done in bed. The procedure consists in alternating tension-relaxation of the muscles. For example: tighten the leg muscles for 5 seconds. Then completely relax them. Do an exercise for the abdominal muscles.

Proper nutrition

Very often the question arises: if an adult has poor sleep at night, what should he take to improve the quality of rest?

Initially, you should pay attention to the diet and diet. Eating right before bed is often the cause of a restless rest. The body cannot enter the sleep stage until the stomach is digesting food. In addition, at this time, energy is generated that does not contribute to rest at all. Given this, eating should be finished 3 hours before lights out.

Foods rich in magnesium can significantly improve the quality of sleep. The lack of this microelement leads to violations of the process of falling asleep. So be sure to include magnesium-rich foods like pumpkin seeds and spinach in your diet.

Water procedures

SPA-procedures will allow to overcome a bad night's sleep in an adult. The body needs to relax. Therefore, before going to bed, take a hot bath or shower. Such simple procedure relieves you of stress and induces drowsiness.

Folk remedies

If there is poor sleep at night in an adult, folk remedies can also significantly improve rest and help fall asleep quickly:

Stuff your pillow with herbs. It is recommended to use rose petals, mint leaves, laurel, hazel, oregano, geranium, fern, pine needles. All of these ingredients help you fall asleep quickly.
Drink warm water (1 tablespoon) with honey (1 tablespoon) before going to bed. best effect will provide warm milk with cinnamon and honey. This tool allows you to fall asleep even after strong excitement.
Useful tincture of hop cones. It provides a relaxing and analgesic effect. To prepare the product, you need to grind 2 tbsp. l. cones. Fill raw materials with boiling water - 0.5 l. The composition should be infused for 1 hour. Be sure to strain it and take ¼ cup 20 minutes before meals. It is recommended to use the infusion three times a day.

Medications

Sometimes the recommendations described above do not provide the desired result. Such people should definitely consult a doctor. Since in this case they will help normalize poor sleep at night with an adult medicine. But remember that only a specialist should prescribe such drugs.

The following sleeping pills are popular:

These drugs can quickly and effectively restore sleep. They reduce the number of night awakenings. Provide excellent health in the morning, after waking up.

But remember that only a specialist can choose the right medicine and its dosage if there is poor sleep at night in an adult. The tablets above, like any medication, have contraindications and can provoke quite unpleasant side effects. Therefore, entrust your health and sleep to professionals.

Conclusion

Good sleep is the key to success and health. The lack of normal rest leads to the appearance of various diseases and a decrease in efficiency. So take care of yourself. Give your body a complete rest. After all, the quality of life depends on it.