What to do with insomnia: how to quickly fall asleep?

Insomnia is a clinical syndrome in which the deep sleep phase is shorter than the normal norm or is completely absent. In other words, insomnia is a lack of sleep. This is a very common disease. It takes place in the life of many people. Sleep disturbance and lack of a charge of vivacity greatly interfere in everyday life for everyone who suffers from insomnia. Not everyone knows what exactly causes insomnia and how to get rid of it. This article will tell you what insomnia is, about the existing causes of insomnia, what negative effects it has and how to get rid of it once and for all.

During many diseases, patients often complain of sleep disturbance.From this we can conclude that chronic insomnia is the cause of many diseases. And this is natural. The body does not have time to replenish the resources spent during the day, because of this, there is a gradual depletion of the body.

Before you rush to get rid of insomnia, you need to know its effects, causes and symptoms, since insomnia can be caused by several factors, each of which requires a specific approach.

There are 3 stages of insomnia:

• Violation of sleep.
• Superficial and intermittent sleep, which may be accompanied by nightmares.
• Early inducement.

According to statistics, every fifth person in his life experienced insomnia.

Psychiatry and neuroscience are the sciences that study insomnia.

Causes of Insomnia

Sleeping place. Very often an uncomfortable bed, a hard mattress, a small pillow cause insomnia in even the most healthy person.

1. Environment. The cause of insomnia can be poorly ventilated room, high or low temperature, background noise, sunlight, draft, unpleasant smell.
2. Stressful situations, life problems, emotional stress. As a rule, very suspicious people suffer from similar causes of insomnia. Before going to sleep, they constantly think about something, always “wind up” themselves and therefore cannot sleep for a long time.
3. Improper nutrition. Eating fatty foods and eating before bedtime guarantees not only insomnia, but also the appearance of excess weight.
4. Disease. Various diseases disrupt the normal functioning of the body, resulting in insomnia.
5. Unstable daily routine. The instability of the rise and bedtime causes a violation of human biological rhythms. The body does not have time to settle for each time under the new daily routine and fails. Insomnia appears.
6. Snore. During snoring, access to oxygen is blocked. Due to lack of oxygen a person constantly wakes up. During the night, he can wake up 30 to 40 times. Therefore, to count on a healthy and sound sleep is useless.
7. Receiving drugs and drugs that stimulate the nervous system. Taking medicine, coffee, energy drinks, etc. stimulates the nervous system, causes insomnia and reduces the duration of the deep sleep phase.
8. Bad habits. Smoking, alcohol, abundant intake of energy drinks, especially in the evening, have a negative effect on the nervous system. As a result of irritation of the central nervous system, a person cannot fall asleep for a long time.

Negative effects of insomnia

• Intermittent and superficial sleep.
• Weakened immunity.
• The onset of the sleep phase after one or more hours.
• Frequent waking at night.
• Anxious dreams.
• Drowsiness during the day, lethargy, fatigue.
• Headache and dizziness.
• Decreased performance and fatigue.
• Feeling weak in the morning.
• Violation of the day regimen.
• Impairment of memory and concentration.
• Discomfort during sleep.
• Decreased mental and physical activity, irritability.

In addition to all the above factors, insomnia affects the appearance. Red eyes, dry lips, bags under the eyes, weakness. As you can see, the effects of insomnia are very undesirable, and you need to get rid of it as soon as possible.

How to beat insomnia

Following the recommendations described below, you can forget about insomnia forever.

1. Compliance with the mode of the day. If you go to bed and wake up at the same time, then the body will quickly get used to it, and insomnia will disappear.
2. Sports activities. Physical activity has a beneficial effect on the nervous system, speeds up the metabolism and improves blood circulation. However, do not engage in heavy physical exertion for 2-4 hours before bedtime.
3. Restrict from eating before bedtime. It is recommended to limit yourself from eating 3 hours before bedtime. This advice will not only ensure a healthy and sound sleep, but also protect the body from unwanted pounds.
4. Comfortable conditions. A pleasant and cozy atmosphere, a well-ventilated room, peace and quiet, all this will ensure a deep and healthy sleep.
5. Creating a relaxed atmosphere before bedtime. Sleep will be strong if you abstain from television and read a book or listen to calm music for 15-20 minutes before it.
6. Walking tour Easy walking in the fresh air will have a favorable effect on sleep. Sleep will be strong and long.
7. Comfortable posture during sleep. It is advisable to try to sleep on your left side. Such a situation gives less stress on the gastrointestinal tract.

For prevention, you can sleep on your stomach, while turning his head to the left. This posture is natural for humans. It is in this position that babies sleep.

How to get rid of insomnia at home

Treatment with herbal tinctures:

Herbal tinctures are the best choice because they:

• Do not have contraindications.
• The number of side effects is minimal or nonexistent.
• They contain a large amount of beneficial vitamins.
• They have positive effects on the human body.
• Affordable price.

1. Lemon, honey and mineral water. Mix a tablespoon of honey, a spoonful of mineral water and 1⁄2 tablespoons of lemon. Take in the morning. Duration from 4 to 5 weeks.
2. Honey and water. At 250 ml of boiling water use 1 tablespoon of honey. Drink immediately before bedtime. Instead of water, the use of kefir is permissible.
3. 10 g of valerian, mint, white mistletoe and hawthorn flower. Mix in 250 ml of boiling water and take 2 times a day: in the morning and before bedtime.
4. Boil 10 g of boron, oregano and 5 g of valerian in 100 ml of water. Drink before bedtime.
5. 30 g mint and motherwort, 20 g valerian and hop cones. Boil for 15-20 minutes, then strain, and drink 1-2 glasses 2-3 times a day.
6. 5 g of thyme, motherwort, calendula and 10 g of collection.Boil in 250 ml of water for 10 minutes. Drink 100 ml before bedtime.
7. Pharmacy chamomile, mint, fruits of fennel, valerian, caraway seeds. Mix everything in proportion. Pour 250 ml of boiling water, after half an hour strain. Take 3 cups per day. 2 glasses in the morning, 1 glass before bedtime.
8. Mint, Melissa, St. John's wort, Valerian and hop cones. Pour 250 ml of boiling water. Take during the day.

Sleeping pills

Sleeping pads are very well suited for people who cannot fall asleep for a long time. They are very easy to manufacture. Such pillows can be made without assistance at home at no extra cost.

Ingredients required: any herbs that satisfy the desires and needs and have a hypnotic effect.

The pillow should be made of thick and natural fabric. Store them in sealed places.

Bathrooms with relaxing, soothing and hypnotic effects

Taking relaxing baths has a beneficial effect on human sleep. Water should be warm and as comfortable as possible for the body. Take such baths preferably before bedtime.Duration of water procedures should be no more than 30 minutes. Relaxing baths are not recommended daily. You can use a variety of fragrant herbs that will provide even more sound sleep.

Relaxing baths relieve tension, soothe the nervous system, reduce the excitability of the spinal cord. Various salts and bath foams can also be used.

Foot baths have an effect similar to relaxing baths on the body.

Drugs for insomnia

Before use, it is recommended to consult with a specialist.

All the medicines described below are very popular among those who suffer from insomnia, have a minimum of side effects and contraindications and do not cause severe addiction.

• Rozerem
• Ambien
• Lunesta
• Sonata
• Zaleplon
• Zolpidem
• Trittico
• Glycine
• Novo Passit
• Donormil
• Melaxen

Take a sleeping pill should only be in those cases in which all of the above recommendations and recipes do not give a positive result.

Insomnia during pregnancy

In general, pregnant women can fight insomnia, like all other people, with only one exception.

ATTENTION! It is strictly forbidden to use drugs to improve sleep, sleeping pills and herbal infusions.

In 70% of cases, you can solve the problem with insomnia. Armed with the knowledge gained in this article, you can easily get rid of insomnia in a short period of time. If there is a need to take heavy sleeping pills or specific drugs, then the initiative in such cases is not welcome. It is strongly recommended to consult a doctor.

Video: 13 ways to quickly fall asleep