Insomnia: how to fight?

Sleep is necessary for a person to recover. During sleep, regenerative processes occur, muscles and spine relax, the nervous system rests. "Launch" the mechanism of sleep in the body special hormones: melatonin, serotonin and tryptophan. With insufficient concentration in the blood of these hormones, sleep "does not go."

Insomnia (insomnia) is a sleep disorder accompanied bydifficulties with falling asleep, frequent night awakenings and too early awakenings without the need. The dream is superficial, leaves a feeling of fatigue and loss of strength.

There are three types of insomnia:

• transitional


• short-term


• chronic

Transitional Insomnia does not appear often. It can be provoked by psychological and physical stress, a violation of the usual way of life. This type of insomnia can appear due to fatigue, disease, alcohol and caffeine abuse.

Short-term Insomnia can last from one to five nightsfor 3 weeks. Causes the emergence of short-term insomnia strong emotional experiences (loss of work, loved ones), the expectation of a significant event (marriage, divorce, the birth of a child), chronic pain.

Insomnia is considered chronicif it lasts more than three nights in a row. Chronic insomnia can be caused by hormonal disorders, emotional disorders, long-term use of certain medications.

Insomnia affects most of all the elderly and also very often women of all ages. At first glance, insomnia may seemharmless, but lack of sleep can cause serious violations in the body: increased fatigue during the day, drowsiness, irritability, unimportant well-being, reduced concentration of attention.

therefore with insomnia you need to fight. Diagnosing chronic insomnia shouldthe doctor on the basis of clinical analyzes, the collection of anamnesis, the definition of an individual chronobiological stereotype ("owl", "lark"). After being diagnosed, the doctor will prescribe adequate treatment.

Remember! Take sleeping pills, especially for a long time, should only be recommended by a doctor!

In the case of short-term and transient insomnia, you can adjust the normal sleep mode yourself. To do this, you must first determine the cause that causes sleep disturbance.

Often a person can not fall asleep because of deep personal experiences, stress. Unsuitable for sleeping in the room, loud annoying sounds, bright light - this also prevents sleep.

Provoke insomnia is also a variety of stimulant substances, such as caffeine, theobromine. Nicotine also has stimulating properties, so it is not recommended to smoke at night.

To insomnia never bother you, observe the following rules:

• do not lie in bed in the morning;


• try to go to bed and get up at the same time;


• avoid daytime sleep;


• do not try to force yourself to fall asleep; if the dream does not go - get out of bed and do some quiet business;


• include a certain ritual in your sleep preparation; you can take a relaxing bath, take a walk, listen to music, etc .;


• before going to bed do not use stimulants: coffee, chocolate, alcohol, tonic drinks, spicy seasonings;


• supper at least 3 hours before going to bed;


• if necessary, drink a cup of sedative tea at least 1 hour before bedtime;


• create a sleeping setting in the bedroom: fresh air, comfortable temperature, comfortable bed, fresh bed, silence, darkness or muted light.