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Insomnia is a fairly common sleep disorder, which, however, is not a disease, but only a consequence of certain disorders in the body or negative external influence. Most often, problems with falling asleep occur in those who are constantly exposed to stress, are forced to work at night, or do not follow a sleep schedule (that is, go to bed at different time). Treatment should begin immediately when the first symptoms are noticed. Otherwise, the pathological condition will become chronic and it will be much more difficult to get rid of it.
Causes and consequences of sleep disturbances
Especially Negative influence insomnia ( scientific name insomnia) affects the health and well-being of men, although this disease is more common in women. If treatment for male insomnia is not started in time, it can lead to negative consequences for the body.
The most common causes of insomnia:
Cause | Description |
External factors |
|
Lack of rest |
|
Excess of emotions | Emotions can be both negative and positive. In any case, thoughts about what you have experienced during the day will not allow you to calmly fall asleep. In this case, you can take a sleeping pill or drink tea with honey at night. |
Stress | Often before going to bed, a person thinks about his problems in life. The brain begins to look for a solution, tries to find a way out of an unpleasant situation. All this makes it difficult to sleep normally and get rest during the night. In this situation, the main thing is not to let your condition get worse so that stress does not develop into depression. |
A lot of information | An overabundance of information often occurs among schoolchildren and students. Too much knowledge does not have time to take shape cognitively, and the brain tries to “sort everything out” in moments of rest. This condition is harmful to the fragile teenage psyche. |
Bad habits | Alcohol, cigarettes and energy drinks are the enemies of healthy sleep. When all this is abused (especially in the evening), blood pressure rises, the activity of the nervous system increases and the brain begins to get excited instead of “switching off” |
Poor nutrition | Failure to maintain proper diet and nutritional balance can lead to sleep disturbances. Overeating fatty or spicy foods at night causes heaviness in the stomach, as a result of which a person tosses and turns for a long time before falling asleep. However, you shouldn't go to bed hungry either. If you feel hungry, you can drink a glass of kefir or other fermented milk product. This will saturate the body and will not cause harm. |
Time zone change | After a long move or flight and a change in time zones, insomnia may occur for two to three days. |
Unpleasant dreams | If you have a nightmare at night, you will hardly be able to fall asleep |
Treatment of insomnia
To prevent insomnia from becoming a chronic condition, the body needs to be helped to cope with the problem. To do this, you should follow some recommendations:
- 1. Set a routine - go to bed and get up at the same time. This will set the “biological clock” in the right way.
- 2. Do not eat at least three hours before bedtime.
- 3. Ventilate the room a few minutes before going to bed.
- 4. Do not drink energy and stimulating drinks 5-6 hours before falling asleep.
- 5. Before going to bed, do not listen to music or watch TV at high volume.
- 6. Get thick curtains for the windows, through which light from the street will not penetrate.
Pharmacy drugs
Medicines with a sleeping pill or sedative effect help if insomnia persists for several days. However, you should not get carried away with them, since sleeping pills can be addictive. After long-term use With these aids it will be impossible to fall asleep on your own.
Effective drugs for insomnia:
Name | Characteristic |
Phytosed | The drug is available in the form of capsules and alcohol infusion. Vegetable base. Contains ingredients such as oats, motherwort and lemon balm. Phytosed relieves anxiety, nervous tension, and psychological disorders. The course of treatment is one month. People whose activities involve concentrating should take the product with caution. |
Persen | Depressant. Available in the form of capsules and tablets. The composition includes mint, lemon balm and valerian root. Treatment with Persen can last from 6 weeks. Contraindicated for people with fructose allergies and lactose intolerance. Possible side effect: constipation |
Novo-Passit | Prescribed for mild sleep disorders associated with frequent stress. Available in both liquid and tablet form. The drug contains: hops, elderberry, hawthorn, passionflower and St. John's wort. The drug is effective for insomnia accompanied by severe headaches, including those associated with migraines. With long-term treatment may cause nausea, vomiting and gastrointestinal problems |
Dormiplant | Available only in tablet form. Contains valerian, lemon balm and ethanol. Contraindicated for people who cannot drink alcohol in any form. Effective for severe nervous disorders and sleep problems associated with stressful situations. Prescribed with caution to those who drive a car or whose work involves operating machinery. |
Phenibut | A potent drug that directly affects nervous system. This helps relieve stress and help you fall asleep faster. Contraindications: presence of ulcers, gastritis and stomach problems |
Afobazole | A tranquilizer that effectively relieves tension, irritability and increased anxiety. Side effect- increased allergic reaction to the components of the drug |
All medications are taken in courses as prescribed by a doctor. The dosage is also selected individually by a specialist.
Folk remedies
Medicines that help with insomnia can harm the body: a person, getting used to falling asleep with pills, is no longer able to fight insomnia on his own. But you can cope with the disease at home and without medications using folk remedies.
Honey
If you suffer from chronic insomnia, honey will help you quickly overcome it. This beekeeping product restores mental balance, improves immunity and helps normalize sleep. However, it is worth remembering that honey is an allergen and not everyone can consume it.
Effective recipes with honey:
- 1. Pour boiling water over a glass of bran and leave until it steams. Then add half a glass of honey. Mix. Take two tablespoons before bedtime. The course of treatment is 2 months.
- 2. Squeeze the juice of one lemon. Add 2 tablespoons of honey and a few crushed walnuts. Take a teaspoon before going to bed.
- 3. In a glass warm water stir in a teaspoon of honey. Drink half an hour before bedtime.
Insomnia is considered chronic if it lasts more than 3 months after psycho-emotional trauma or accompanies illness internal organs. This also includes sleep disorders if they occur more than 3 times a week. You can improve the quality and duration of sleep using an integrated approach - medication, psychotherapeutic treatment, as well as sleep hygiene measures and lifestyle changes. To cope with chronic insomnia, the efforts of the doctor and the patient are needed.
We can talk about chronic insomnia if a vicious circle has formed: evening activity – difficulty falling asleep – shallow intermittent sleep – deepening sleep in the morning – the need to get up when you want to sleep – daytime sleepiness with a decrease in the speed of thinking and concentration.
The disorder most often develops in middle-aged women and the elderly. Women suffer more due to their natural emotionality and tendency to exaggerate existing life difficulties. A complex background is created by worries about children, relatives, and a more acute perception of injustice. A woman is socially vulnerable and less financially protected.
The departure of a spouse is perceived as a tragedy, and the natural weakening of ties with adult children is perceived by some as hopeless loneliness. If a woman has no interests other than family and everyday ones, then the risk of her plunging into illness is very high. Older people of both sexes suffer due to the aging of the brain and decreased need for sleep.
The issue of sleep duration continues to be discussed, there is individual differences. The vast majority of people require 7-8 hours of sleep per day, and lack of sleep ends in illness or nervous breakdown.
The lucky ones who normal life less is required, no more than 2% of the total population of the planet. There are occasional cases of lack of sleep while maintaining health; to date, only 2 such cases have been described. After heavy physical or emotional stress, sleep duration can be 12 hours or more; this is the norm.
Normally, it takes 3 months to “digest” any traumatic situation. Sleep disturbed by psychological trauma should be restored during this time. If recovery does not occur, we can talk about chronic insomnia.
There are situations in life when objective reasons no time for sleep: an upcoming exam, an important meeting, competitions, negotiations, a child’s illness, the death of a relative. Sleep disturbances for such reasons up to 3 days are not considered a disorder.
Causes
By frequency, the causes of sleep disorders are distributed as follows:
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Symptoms
An exact temporal and qualitative definition of insomnia does not yet exist. Insomnia is considered to exist if:
- sleep did not come 30 minutes after going to bed (this means that the person in bed does not read, does not watch TV shows, does not use gadgets and does not have sex);
- Sleeping accounts for at least 85% of the time spent in bed.
What is important is how a person evaluates the quality of sleep, whether he feels refreshed, alert and rested after sleep. If formally the amount of sleep is sufficient, but the person feels overwhelmed, cannot concentrate during the day and work in full force, then such manifestations are also chronic insomnia. Daytime disorders can be caused by nightmares, when a person spends the entire day under the impression of the horror experienced the day before.
Fatigue and daytime weakness can be caused by a disruption in the normal alternation of the phases of fast and slow sleep, when the brain cannot fully rest. The total duration of sleep may be normal or even excessive.
Polysomnography or recording a hypnogram using computer complex. The resulting graph shows all phases of sleep, their duration, alternation, and accompanying phenomena. The study provides a comprehensive answer as to why sleep is disturbed, as it records the heart, lungs, muscles, chest and abdominal movements, blood oxygen saturation and much more.
Drug treatment
Pharmacotherapy of insomnia is an exclusively medical matter, which is best handled by a psychiatrist, psychotherapist or neurologist. Each case is individual, and no two are alike. It is accounting individual characteristics a person allows the doctor to prescribe the drug that is guaranteed to help.
It is important to see a doctor as soon as possible and not self-medicate. The sooner the right drug is prescribed, the closer you get to good sleep.
A doctor can prescribe a drug from any group:
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Sometimes a combination of these agents is required, the addition of metabolic drugs or nootropics, neuroprotectors, vitamins and mineral complexes.
A common mistake is the independent use of drops such as Corvalol and Valocordin. These drugs are not at all harmless; they contain the first generation sleeping pill Phenobarbital. It has been proven that Phenobarbital (with long-term use) impairs the formation of new neural connections - simply put, they make a person “dumb.”
The doctor's prescriptions must be strictly followed; this is the only way to expect improvement. The drugs are prescribed in a short course, intermittently. Only the first course dose can last no more than 14 days, and then with dose adjustments. During this time, the optimal drug is selected.
In the future, the medicine is constantly at hand. This alone is often enough to improve sleep. When a person is not afraid of night torments, but knows that there is reliable means, then the level of anxiety decreases significantly, and falling asleep becomes much easier.
To correct daytime sleepiness, stimulating nootropics such as Phenotropil are sometimes used.
The doctor must review all medications that a person takes for other diseases, since some of them can cause sleep disturbances. These are drugs for the treatment of atherosclerosis, oral contraceptives, diuretics, drugs for the treatment of thyroid diseases and some appetite suppressants.
Float chambers
The chamber or float chamber was developed in the USA in the second half of the last century to study the functioning of a healthy brain. From scientific laboratory the method quickly went commercial, becoming one of the most profitable areas of business.
Today, float tanks are available in almost all major cities. This is a capsule that simulates a state of weightlessness, separating a person from everyone external stimuli– light, sound, temperature, movements. Without receiving any external stimuli, a person has the opportunity to remain alone with himself.
This experience is useful for those who have muscle tension, unreacted emotions, broken hopes, and life difficulties. The body is completely relaxed and thoughts can flow freely. One or an hour and a half spent in this chamber gives the deepest relaxation. After being in the cell, sleep can last for many hours, in some cases almost a whole day.
Physiotherapy
This is treatment by the forces of nature. In this sense, an ordinary bathhouse comes first. Temperature changes, release large quantity liquids, swimming in cold water or rolling in the snow after a hot steam bath is tiring in itself. There is not a single person who does not feel sleepy after a bath.
Usage electric current also gives excellent results.
The following methods are successfully used:
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Good results are achieved by classic massage or its variation - hardware vibration. Oxygen baths, oxygen therapy, and a pressure chamber are useful.
To achieve deep sleep, it is important to achieve physical fatigue. It is advisable to take long walks outdoors or exercise physical labor, sports. Physical exercise you need moderate ones, until you feel pleasantly tired. Too intense loads excite you, classes should be completed no later than 6 hours before bedtime.
Psychotherapy
The most important part of getting rid of chronic insomnia. Sleep disorders are almost always caused by stress. With a long-term disorder, anxiety experiences are layered, the fear that there will be no sleep. Treatment by a psychotherapist is aimed at relieving the traumatic effects of stress, correcting personality disorders and teaching correct behavior.
During short-term therapy, effective, positively colored behavioral stereotypes are developed. We need to get rid of established myths about the duration of sleep and the harmful effects of insomnia. In a sense, this is an educational effort aimed at raising general awareness.
Of no small importance is the elimination of habits that disrupt the onset of healthy sleep - excessive consumption of coffee in the afternoon, violent reactions to everyday events, irrational organization of waking time. The psychotherapist teaches the patient relaxation techniques, muscular and mental.
Correcting personality disorders takes long time. The point is to understand the negative beliefs that the patient has - low self-esteem, belief in hopelessness specific situation, improving life prospects. During treatment, negative associations are also eliminated.
An integrated approach, individual selection of medications and techniques can completely cure insomnia.