Are you suffering from insomnia? 12 ways to fall asleep quickly and have a good night's sleep

Modern man's sleep is a very fragile thing. Stress, constant haste and lack of routine often deprive us of sound sleep.

What to do if you are overcome by insomnia? How to fall asleep quickly? We will tell you about ten effective ways to help solve the problem of lack of sleep, and also talk about prevention.

Insomnia and its consequences

Insomnia or insomnia is a general name for a variety of night sleep disorders. Its main symptoms are prolonged falling asleep, early awakening, intermittent sleep patterns, as well as its complete absence. Depending on the duration of forced wakefulness, complete and partial insomnia are distinguished. Sleep problems can be hereditary, occur as a result of certain diseases or brain injuries. Sleepless nights affect a person’s well-being and performance. It is worth noting that the most dangerous thing for health is chronic lack of sleep. It negatively affects the immune system and leads to premature aging. Chronic insomnia is one of the main causes of hypertension, heart attacks and strokes. Against the backdrop of constant lack of sleep, metabolic disorders and hormonal disruptions occur, and excess weight appears.

The most common complaints after sleepless nights:

• bad feeling;
• lethargy, apathy;
• problems with concentration and memory;
• muscle, joint and headaches;
• intestinal disorder, etc.

Chronic lack of sleep is a real scourge of modern society. According to statistics, they are observed in more than a billion people.

Conclusion

Insomnia can be very severe and terribly debilitating. No wonder it was used as torture. Under no circumstances should you put up with it, especially if it becomes chronic. If available home remedies and regimen do not help, you should seek help from a doctor. Sometimes you still need to take a sleeping pill, but it must be prescribed by a doctor.

Remember that insomnia is often a symptom of serious and dangerous diseases, including depression and brain damage.

Causes of insomnia

It is possible to overcome insomnia. To do this, you need to find out the factors that negatively affect your sleep. The main problem is that all people are individual, so insomnia can be a consequence of various reasons. Try not to look at the clock, because the fear of not getting enough sleep is more harmful than insomnia itself. You can understand them through self-analysis and self-control.

• Environmental distractions

For proper sleep, a person needs silence, darkness, comfortable temperature conditions and a comfortable bed.

• Lack of normal rest

You need to plan your day rationally. It is advisable to give up heavy physical activity and visiting a fitness club after 20-00 in favor of walking in the fresh air.

• Overexcitement and stress

Before going to bed, try not to think about work problems and the difficulties of relationships with people. Stop watching TV, computer games and the Internet. Stress and overexcitement at work keep you awake at night.

• Bad habits and unhealthy diet

Please note that in addition to coffee and nicotine, insomnia can be caused by an overly heavy dinner, abuse of fatty and flour products.

• Shift work mode

Organize your personal schedule and try to stick to it. Don't forget about naps during the day.

• Rapid change of time zones

Long flights almost always affect the mode. Be patient and do not abuse sleeping pills - the normal rhythm will be restored within a few days.

• Nightmares

Scary dreams are a kind of release of negative information and internal tension. If they become regular, consult a psychologist or sleep specialist.

Insomnia can manifest itself in different ways. Sometimes a person cannot fall asleep for a long time or is disturbed by frequent awakenings. It happens that his sleep is shallow or too restless. It also happens that he sleeps well, but the manifestations of some disease simply do not allow him to rest normally. Difficulty breathing, arrhythmia, sweating, and heaviness in the stomach can also interfere. There is a variant of insomnia when a person quickly falls asleep, but wakes up in the morning long before the alarm clock and cannot fall asleep again. Often people are tormented by severe nightmares at night, because of which they are then unable to calm down. The real trouble happens when a person then cannot sleep until the morning. Most often this happens due to the fact that he is not able to take a comfortable position, the bedding on the bed is uneven, the old mattress has become matted and sticks out in bulges, and the apartment is not quiet enough. After a person spends a long time at the computer or in front of the TV in the evenings, sleep is shallow, with frequent awakenings and disturbing vivid dreams.

There is also a variant of insomnia when a person sleeps normally, but dreams that he is not able to close his eyes. As a result, in the morning he gets up completely exhausted with the firm conviction that he has not rested at all. Problems arise during a period when a person experiences increased intellectual or physical activity. It causes muscle tension, hormone release, and severe anxiety. At this time one can fall asleep, but even in sleep the anxiety does not leave him. He dreams that he continues to go about his day's activities or struggles unsuccessfully to solve a difficult situation.

Who is more likely to experience insomnia?

It has long been noted that there are people who more often suffer from sleep disorders. These are those who often experience stress, emotional tension, and do not know how or cannot properly manage time for work and rest. They experience nervousness and fatigue, which quickly accumulates over the working week. First of all, these are management employees. They are used to devoting themselves entirely to work, but a few minutes of proper rest can quickly restore strength. You need to be able not only to work, but also to fully relax.

There are also age patterns. Students forget about healthy sleep during a session or preparing for an important seminar. After graduating from university, other problems arise. A person is tormented by questions about where to go to work, how to further build his life and career. Oddly enough, even falling in love does not allow you to peacefully indulge in sleep.

People over 40 especially often complain about poor sleep quality. At this age, various health problems make themselves felt. The body can no longer cope with the pace of life to which young people are accustomed. It is difficult for a person to fall asleep, and sleep becomes too sensitive, superficial, and a feeling of suffocation may occur at night. At this age, somatic and neurological problems often appear. The reason for them lies in constant stress, the frantic pace of life, family troubles, mental and physical processing, etc. A person becomes nervous, he may even develop neurosis. More often, men are susceptible to such pathologies; they are not inclined to show their emotions, which affects the nervous system. Asthenia may appear, and constant mood swings are a concern.

During pregnancy, insomnia is often observed in the first and third trimester. Sleep deprivation can go away quickly, but sometimes it becomes regular. In this case, the appearance of insomnia should be associated precisely with hormonal changes in the body. You need to tell your doctor about it. At the beginning of the term, this is due to powerful hormonal surges that the body needs to get used to. In the last months of pregnancy, sleep may disappear due to the fact that a woman’s already large belly is in the way, or she is constantly thinking about how the upcoming birth will go.

After giving birth, you will also have to forget about healthy sleep; you will need to adapt to the rhythm of the newborn’s life. You also have to feed at night, which is not at all conducive to healthy sleep. But this is a temporary lack of sleep, which will definitely be rewarded with the love and affection of a little man. Being a mother is very difficult, but these are amazing moments in life.

Changes in old age also cause insomnia. Children can also encounter this problem if they are too active and have not spent their energy during the day. At a young age, the child’s central nervous system inhibition mechanisms have not yet developed, so they can take a long time to fall asleep if they have played out before.

How to quickly get rid of insomnia using folk remedies

It is very important in the evening to prepare your body in advance for going to bed. You shouldn't eat heavy food at night, but you shouldn't neglect dinner either. The last meal should be two or three hours before bedtime. Before going to bed, it is better to drink soothing teas or herbal infusions. And try to avoid negative emotions by watching movies or receiving negative information.

These were general recommendations on how to get rid of insomnia at night. But let’s move on to the sedative medicinal plants that our nature is rich in.

Valerian

Infusions and teas based on the roots and leaves of the herb valerian officinalis calm the excited nervous system and relieve spasms. Along with valerian, you can add the following to the tincture: motherwort, lemon balm, hawthorn fruits. They go well with each other. They can be brewed both together and independently of each other. For a liter of boiled water, you need to take one teaspoon of each component and brew it like tea. But you need to remember that valerian has the property of lowering blood pressure, so it is better to alternate teas based on it with other remedies.

Hop

Hops are a mild sedative for insomnia. To prepare a decoction, use the cones of the plant. They are the ones who have medicinal properties. Add a tablespoon of hop cones to one liter of boiling water. It is better to brew in a thermos, from 10-12 hours. Take half a glass of tincture one hour before meals. This infusion has a beneficial effect on the nervous system, calming it. It is better to alternate homemade hop tincture with other sedatives, as it has a pronounced diuretic effect.

It is better not to take the decoction more than three times a day, as it has contraindications. Hops are poisonous plants and in large quantities can harm the body. If you feel nausea and malaise, stop taking the tincture. The plant also increases the level of estrogen in the blood (female sex hormone), so in case of hormonal imbalance, this feature of hops should be taken into account.

Motherwort

Recipes based on this plant are suitable for those who are looking for ways to get rid of insomnia in old age, the reason for this is diseases that are more typical for older people, although it has no age limit: high blood pressure, neuroses, disruptions in the cardiovascular system, rapid pulse, coronary sclerosis, neurasthenia. The symptoms of these diseases tend to be activated at night, which causes insomnia.

Brewed motherwort can be taken either alone or in combination with other sedative herbs. It has a gentle effect on the body, almost never causing side effects. The only warning of motherwort is its ability to cause uterine contractions, so it is dangerous for women planning pregnancy or in the first weeks of conception to take motherwort.

Motherwort tincture

Mix one tablespoon of dry herb with 250 ml of boiling water. Wrap and leave for 2 hours. Take 1 tablespoon 3-4 times a day before meals.

Soothing tea

Collect a mixture of dried herbs: St. John's wort, yarrow, chamomile, mint and motherwort. Take 1 tablespoon of each plant and pour one liter of boiling water. Infuse like tea. Take half a glass three times a day half an hour before meals.

Alcohol tincture

This tincture can be purchased at a pharmacy, or you can prepare it yourself at home.

• 100 ml medical alcohol
• 20 grams of dry motherwort herb

Let sit for two weeks and strain. Take the finished tincture from 30 to 40 drops, 3 times a day.

Hawthorn

Hawthorn berries are a long-tried remedy for heart disease and insomnia. Hawthorn perfectly relieves vascular spasms, which leads to relaxation of the body. It is very helpful for hypertension, arrhythmia, and lowering cholesterol in the blood. For women suffering from insomnia during menopause, hawthorn provides an indispensable service. It calms the nervous system and calms the nerves. In combination with valerian, the process of falling asleep is much faster. Pregnant and nursing mothers should not use hawthorn.

Hawthorn tincture

A tincture is prepared from hawthorn flowers.

• Dried flowers – 10 g;
• Alcohol – 100 gr.
• Leave for two weeks, then strain and take 20 drops 3 times a day.

Tea made from hawthorn fruits.

Pour one tablespoon of dried fruit into 250 ml of boiling water and steep like tea for about two hours. Take 1 tablespoon 3-4 times a day.

Mint

Everyone knows about the beneficial properties of mint. The pleasant soothing aroma of the plant comes from the high content of essential oils and menthol. The range of treatments for diseases with mint is very wide, one of which is the ability to calm the nervous system and cause drowsiness.

To treat insomnia, you should brew mint tea (you can use both dry and fresh leaves) and drink it before bed. Place 1 teaspoon of mint in one glass of boiling water.

What causes sleep disturbance?

The main culprits of insomnia are stress, “chronic fatigue” and depression. To get rid of insomnia, you first need to adjust the rhythm of your life - stop working 10-12 hours a day, don’t take work home, relax regularly (both on weekends and on vacation), resolve problems, and if that doesn’t work out, change your attitude towards it and thereby reduce stress levels.

Insomnia can also be short-term, for example, when a person is tormented and not allowed to relax by unfinished tasks during the day, worries, worries and unresolved issues.

If insomnia in your life is not a constant phenomenon, then it is worth realizing the reasons for internal unrest and throwing all grievances, problems and worries out of your head in the name of a restful sleep.

Also on the list of enemies of good sleep are alcohol, tobacco and birth control pills: some of them destroy vitamin B in the body, which disturbs sleep.

Methods for treating insomnia

Many people often wonder: how to fall asleep if you can’t sleep? The best way, if insomnia is not caused by illness, is sedentary, monotonous activities. For example, reading books, praying or knitting, but not working on the computer. Strain causes eye fatigue and disrupts sleep. You can also use other remedies for insomnia: a hot bath before bed; warm drink with honey; to combat the disease, you need to move a lot, for example, go to a cafe or store during lunch, and after work it is advisable to take a short walk; swimming in the pool and doing basic exercises; visiting a psychologist; hypnosis; use of homeopathy methods. I threw Malakhov out because of his stupidity! It was not worth telling how people with sore joints are killed.

Medicines

The choice of medications against insomnia is limited by the fact that there is no universal drug for this disease. Treatment of asomnia is the restoration of the disturbed biological rhythm of sleep. A medicine for insomnia isolated from a complex of health procedures will not solve the main problem of agrypnia - painful insomnia. It is always better to start treatment with herbal preparations. 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. The pills are becoming available to all age groups of patients. As a rule, in order to overcome the signs of the disease, people buy over-the-counter drugs for insomnia containing a herbal base: Neurostabil; Ortho-Taurine; Novopasit; Persen; etc. Persen tablets for insomnia have a mild effect. They contain lemon balm and valerian extract. They will not make you feel drowsy during the day. The course of treatment is one week. The drug should be taken 3 times a day, 2 capsules. Ortho-Taurine prevents fatigue (physical and mental), improves sleep. Not addictive. You need to drink 2 capsules an hour before bedtime, treatment - from 10 days to a month.

Drops

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

Help from specialists

Not everyone knows which doctor to contact for insomnia. It is necessary to go to a specialist if there is a long absence of sleep. Other signs of pathology may also appear. Which doctor to contact for insomnia depends on the causes of the disease:

1. Therapist. The specialist will perform a comprehensive diagnosis and make a preliminary diagnosis. If this is associated with a somatic illness, then the doctor will independently engage in therapy. If other factors are detected, the therapist writes a referral to a specialist.
2. Neuropathologist. Considered the primary physician treating insomnia. He knows all the disorders of the nervous system. Neurologists know many ways to diagnose sleep disorders, which will help quickly and reliably determine the cause of the disease.
3. Psychiatrist. When the cause of sleep disturbance is considered to be a mental illness, then the help of a psychiatrist or psychotherapist is needed. Sometimes hospitalization is necessary.
4. Chiropractor. The doctor is familiar with physical therapy methods and other non-drug procedures. He uses reflexology and other similar techniques. Usually, its treatment is enough to eliminate the pathology.

Treatment of insomnia in the clinic can be performed using different methods. Doctors often prescribe physical therapy. These are electrophoresis, electrosleep therapy, darsonvalization, aerotherapy, therapeutic massage and vibration massage. These procedures have a positive effect on a person’s overall well-being, improving sleep.

Ways to get rid of chronic insomnia without drugs

Honey for insomnia

Honey is a very good sleep aid.

1. Mix thoroughly 1 tbsp. mineral water with 1 tbsp. honey and 0.5 tbsp. lemon pulp. The resulting mixture must be taken in the morning for 30 days.
2. Stir 2 tbsp. honey with 1 glass of freshly squeezed lemon juice. You should get a homogeneous mass. Add 2 tbsp to the mixture. chopped walnuts. Take 1 tbsp at night.
3. Drinking 1 glass of honey water before bed will help you calm down and fall asleep quickly.
4. Pour 1 cup of bran into 0.5 cups of water, add 0.5 cups of honey. The product should be eaten 2 tbsp. for the night. The course of treatment is 60 days.

Essential oils for insomnia

When suffering from insomnia, many resort to aromatherapy. Aromas such as basil, cloves, jasmine, lavender, incense, and rose geranium help you fall asleep quickly and sleep soundly. It is best to place these plants (fresh or dried) next to the bed. In addition, it is recommended to take a relaxing hot bath with oils or add them to an aroma lamp.

Risk group

Typically, insomnia occurs in the following people:

1. Older people.
2. Women before the menstrual cycle or during menopause.
3. Patients with chronic pain syndromes.
4. Teenage children.

Almost every teenager has temporary sleep disturbances. The reason is hormonal changes, which lead to imbalance. People with night work schedules who often change time zones are also at risk. The problem also arises among suspicious people who take all problems to heart.

Tips for severe insomnia

To improve your sleep, we also recommend using the recommendations presented below.

1. Spend more time in the sun, walk in parks and squares during the day. At night, avoid or at least limit your “stay” in the area of ​​artificial lighting. Melatonin is a hormone that helps regulate the sleep-wake cycle. Long sittings in front of the TV or computer reduce its production. Therefore, you should not spend time in front of the monitor screens of your gadgets before going to bed, turn off the lights and give your eyes a rest.
2. Take a walk before bed, especially during the moonlight. Afterwards, take a warm shower or a warm bath with pine extract. And then drink weak chamomile tea with honey, or tea with a pinch of nutmeg powder.
3. Just before bed, it is recommended to do a gentle foot massage with any vegetable oil. Perform a gentle massage clockwise in the “third eye” area, as well as between the first and second fingers on the back of the hand.
4. Listen to light, relaxing music or “sounds of nature” before bed.
5. Stick to a sleep schedule. Remember that falling asleep in a timely manner is a reflex to certain external (natural) and internal (biological) rhythms. It is very important to go to bed at the same time. Your body will get used to the “routine” and it will be easier to fall asleep. In addition, do not accustom yourself to lying without sleep; for example, you should not read while lying down.
6. Colors can also help when fighting insomnia. Try to use calm shades in the interior, home clothes and bedding.

It is very interesting that the performance of the sleep hormone - melatonin - is influenced by the blue light that comes from computer screens, phones and televisions. It reduces the amount of this hormone, resulting in insomnia. Therefore, try to turn off all your gadgets 1.5-3 hours before bedtime.

What provokes

What to do if you have insomnia? The reasons must be determined in order to determine treatment methods. Insomnia occurs due to the following factors:

1. When working mentally at night or at night, the activity of brain cells increases. There is a disruption in the processes of inhibition and falling asleep.
2. Due to a very active life in the evening or at night (discos, loud music, strong emotions), the body is kept in good shape, so it is difficult to relax and fall asleep. For this reason, insomnia occurs in children - when they are overexcited in the evening.
3. Taking stimulating drinks in the evening is a provocateur of overexcitation.
4. Due to improper sleeping conditions, the supply of oxygen and the production of the sleep hormone are disrupted.
5. With light (from a computer or light bulb), the production of the sleep hormone decreases.
6. Negative habits or working conditions that do not correspond to a person’s biological clock can lead to disruption of sleep and wakefulness, shifting nighttime sleep to the morning or daytime.
7. The flow of thoughts prevents inhibition from reaching the required number of brain cells. Sleep will be superficial, and falling asleep will take a long time.
8. Some diseases or physiological conditions lead to sleep disturbances. Pain or discomfort prevents you from resting and also wakes you up at night. For example, sleep is disturbed in women before childbirth. Insomnia occurs from uncomfortable posture, discomfort, and poor health.
9. Severe physical fatigue overstrains the muscles. A spasm of muscle fibers will prevent you from relaxing and falling asleep.
10. Carbohydrate and high-calorie foods in the evening or at night provide energy that stimulates activity. Activation of the brain disrupts inhibition.

Sleep is disturbed by any discomfort - physical or mental. A person who suffers from insomnia will be irritable and develop chronic ailments of the brain, blood vessels, and heart.

For proper sleep, inhibition, calm and relaxation are required. Therefore, the remedy for insomnia acts in this direction - it relieves muscle tension, relaxes the body, and slows down the brain. Simple traditional medicine has the same effect. If you suffer from insomnia, what should you do? There are many effective remedies.

Aromatherapy for a relaxing holiday

Using aromatherapy for anxiety and insomnia is not only useful, but also pleasant. Certain smells have a relaxing effect on the nervous system and the entire body. By filling your bedroom with them, you will quickly and easily fall asleep and fully restore your strength in the morning.

You can use special oil for aroma lamps:

• lavender;
• fir;
• anise;
• pink;
• orange;
• clove;
• oil of lily of the valley, cypress or lemon balm.

You can also make an aromatic bag for yourself that is placed next to your bed or under your pillow. You can use one or more herbs, which need to be placed in a fabric bag and sewn up.

Phytoncides (volatile components of essential oils) will have a beneficial effect on your entire body, they will help you fall asleep quickly, and make your sleep sound and restful.

What happens in a dream?

During sleep, minimal brain activity occurs, and the reaction to stimuli from the outside world is reduced. Physiological sleep differs from coma, fainting, hypnotic trance, suspended animation, and lethargic sleep.

During sleep:

1. Breathing, heartbeat, and the functioning of important organs are preserved.
2. There are no disturbances in cerebral blood flow and cardiac output.
3. The minimum required muscle tone is maintained.
4. There is no psychic connection with the outside world.

What should you do if you experience insomnia? The reasons for this phenomenon must be identified. This affects treatment methods.

Microclimate

When you suffer from insomnia, what should you do? It is necessary to create a favorable environment in the room. It should be cozy, quiet and warm. It is necessary to ensure an influx of fresh air, for which a window is opened in the summer, and a window in the winter.

The suitable temperature is +18 or +20 degrees, and the humidity is 70%. Dry air in the bedroom causes drying out of the mucous membranes of the respiratory tract, discomfort, and awakening at night. If you have to wake up in the morning from bright light, then the windows should be curtained with thick curtains.

What are the dangers of sleep disturbance?

The danger of sleep disturbance is very serious.

First of all, a person’s central nervous system is affected. Constant drowsiness appears during the daytime and at work, the ability to concentrate decreases, irritability, aggressiveness appear, memory and intellectual abilities deteriorate, and neurosis develops.

The appearance, complexion, condition of the skin, hair, and nails deteriorate. Swelling and bags appear under the eyes. Later, weakening of the immune system, exacerbation of chronic diseases and the manifestation of hidden diseases and infections develop.

With a long course and lack of qualified treatment, sleep disturbances lead to the development of hyperthyroidism, hypertension, peptic ulcers of the stomach or duodenum, the heart muscle suffers, weight increases and there is a risk of developing obesity, diabetes mellitus, and panic attacks develop.

Music

Calming music for sleep is also effective. She should be calm and quiet. There is special music that is based on repeating rhythms and sounds of nature that subconsciously relax, reduce brain activity, and allow you to fall asleep.

Soothing music for sleep is useful for adults and children. It especially helps after a state of excitement. Each person has a positive effect on his own sounds of nature:

• rain;
• forests;
• seas;
• purring cat.

You need to choose music that allows you to immerse yourself in relaxation. It should be light, without words. Some kindergartens use classical music to help you relax and fall asleep.