How to restore sleep to an adult after stress. How to overcome insomnia and restore healthy sleep? Ways to improve your night's rest

Who among us does not like to sleep? Wrap yourself in a fluffy blanket and plunge into the world of dreams, forgetting from stress, family troubles, working days ... However, not everyone can boast of a sound and healthy sleep, and not always. This is due to insomnia. Why does it torment us, how to overcome insomnia, how to normalize sleep, healthy, pacifying, restoring strength?

Despite the crazy rhythm of the working day, a lot of household chores and solving problems, at the end of the day, it would seem that your eyes should stick together, but for some reason it can be extremely difficult to fall asleep. Anxious thoughts swarm in your head, which do not allow you to relax, like annoying flies. We roll from side to side, fall asleep for a while and wake up again. sleep problems, early awakening, intermittent sleep, which does not give rest, leaving broken and tired - all this is insomnia.

In fact, about 40% of all people on the planet suffer from sleep disorders, and every third person at least once in his life could not fall asleep normally. Normally, a person falls asleep, already after 3-5 minutes, as he settles into bed and closes his eyes. But when sleep does not come after half an hour or more, you can confidently complain about insomnia.

Reasons for a good night

It is important to know that insomnia is not a disease, but only a manifestation, a consequence of some kind of illness, mental disorder or neurosis. In addition, insomnia may have the following causes:

1. Overeating at night (too much fat, fried food, floury, sweet).
2. Drinks containing caffeine (coffee, strong tea) or other stimulants (alcohol, drugs).
3. Uncomfortable bed, too hard or soft mattress, high pillow, not enough space.
4. Noise, bright light.
5. Lack of oxygen, stuffiness in the room, and so on.

Physical, mental strain, stress, syndrome chronic fatigue, depression, malfunctions of the peripheral and central nervous systems, heredity - all these are risk factors for lack of sleep. The most banal life troubles for people with increased nervous excitability can result in the fact that sleep becomes superficial, shallow, accompanied by vivid dreams, nightmares.

The fair sex is more prone to insomnia, the causes of which are - hormonal changes. This is especially true during menstruation and pregnancy.

Healthy sleep and its violators

Complete healthy sleep a person needs a priori. For 8 hours human body, usually rests completely, forms a reserve of physical and emotional strength for the next day. Of course, everything is individual and depends in particular on age. Babies sleep every 2-3 hours, children sleep at least 10 hours a day (including daytime sleep), adults - 8, and for the elderly, 7 hours of rest is enough. If you, an adult, sleep less than 8 hours a day, this can cause significant harm to the body. But even if it seemed to you that you had a good night's sleep, falling asleep at 2 am and getting up at 5 am, this state is deceptive. Systems and organs for such a short time do not have time to rest completely and gain strength. At first you will not feel problems, but over time, exhaustion, irritability, headaches, dizziness will come. Might escalate chronic diseases, memory will be disturbed, concentration of attention will decrease, the heartbeat will become more frequent, they will begin to develop depressive disorders. As a result - fatigue, decreased ability to work, anxiety, panic attacks. In particular difficult cases- hallucinations. At risk similar states often includes people who work at night, "regulars" of nightclubs, because the violation of biorhythms affects the work of the entire human body.

Among other things, they interfere with sleep, disrupting healthy sleep:

Mobile phone. The “mobile phone” that lies next to the bed, even when turned off, can interfere with sleep. The reasons are the electromagnetic field created by it. As a result, sleep is shortened, becomes restless, does not bring good rest.

A computer. People who communicate a lot on the Internet before going to bed do not allow the brain to calm down, leaving a person in suspense even during sleep.

Television. With the onset of night, in the dark, the human thyroid gland produces the hormone melatonin, an antioxidant that the body needs. artificial television blue light is a powerful mental stimulant that blocks the production of melatonin and can cause insomnia.

Insomnia: causes and symptoms

Insomnia is short-term (1-2 days), coming (2-14 days) and chronic. From time to time, everyone can’t sleep, but if the problem persists for more than two weeks, it’s time to fight insomnia, contact a neurologist.

The following symptoms may help diagnose sleep disorders:

1. Feeling of lack of rest, morning vivacity, feeling of weakness.
2. Sleepiness during the day and the inability to fall asleep normally at night.
3. Prolonged falling asleep (longer than 45 minutes).
4. The duration of sleep is not longer than 6 hours.
5. Reusable sleep interruption.
6. Tired red eyes, blue circles under them.

How to improve sleep and
how to beat insomnia: tips

Observe following rules sleep, and insomnia will not be a problem for you:

1. Try to walk more often. Walking on foot fresh air well "unload" the nervous system of the body and saturate it with oxygen. Try to get yourself four-legged friend so that his presence gives positive emotions and encouraged you to take evening walks.
2. Walk before bed minutes for 20-30.
3. Ventilate the room, especially in the evening.
4. Eat light meals for dinner- vegetables and fruits, especially oranges - they perfectly help to fall asleep, and no later than 18:00-19:00.
5. Take a relaxing warm bath before bedtime.
6. Calm down the nervous system, do not go to bed in a state of irritation or excitement, for example, watching a horror movie.
7. Get busy physical labor – good way how to overcome insomnia and fall asleep “without hind legs”.
8. Observe the regime of rest and work Stability in lifestyle will help get rid of insomnia. Get enough sleep at least 2 days a week.
9. Sex- a great way to beat insomnia and relax.
10. Alcohol and smoking do not contribute to normal sleep. so do not use alcohol as a sleeping pill. Sleep will not be of high quality, and in the morning you will feel overwhelmed.
11. Sleep with your head to the east and north. This is quite scientific advice - in these directions the terrestrial electromagnetic fields and the cerebral cortex coincide.
12. Count the sheep- a very effective old-fashioned method that saved more than one healthy dream.

A stable life will help to normalize sleep, establish a suitable biological rhythm for the body. Go to bed and get up every day at the same time. best advice how to deal with insomnia - think about something pleasant, read if you can’t fall asleep right away.

Meditation, massage, a warm bath, yoga classes will help get rid of insomnia. Have a drink warm milk before bed or warm water with honey (1 tablespoon of honey per glass of water). Another remedy for insomnia is valerian.

Exist folk remedies how to overcome insomnia and restore deep sleep. Mint and lemon balm will help normalize sleep.

Remedy to beat insomnia #1: Take 1 tbsp. a spoonful of lemon balm, a glass of boiling water and infuse the remedy for 30-40 minutes. Strain the infusion, and take it three times a day, be sure to go to bed - 1 tbsp. spoon.

Remedy to overcome insomnia #2: Pour peppermint leaves with a glass of boiling water, let it brew for 15-20 minutes. Strain and drink the infusion warm 2-3 times a day for 20 drops 30 minutes before meals.

If the above methods of how to get rid of insomnia do not help, consult a doctor who can assess your individual biorhythms, lifestyle, work and leisure, and give personalized recommendations. You can do an electroencephalography to examine the brain, to count the indicators of sleep phases. This is how they detect brain dysfunction. After that, treatment is prescribed, how to get rid of insomnia, normalize sleep and brain function: sleeping pills, antidepressants.

We hope this will not be necessary, and you will be able to overcome insomnia without radical measures. And good night and good morning to you!

A little more about how to beat insomnia: tips

If you constantly wake up at night or can't fall asleep in the evening, there is a strong temptation to solve the problem with sleeping pills. However, sleeping pills cannot restore your body's ability to sleep normally, and many people complain that they don't feel rested after taking sleeping pills. In addition, if you take sleeping pills too often or for a long time you may become dependent on this drug. Moreover, sleeping pills only mask the problem, and we do not even think that in order to normalize sleep, we need to change our diet, and our diet leads to serious problems with health.

So, you can't sleep without taking sleeping pills? This problem can be solved by changing your diet so that healthy foods and drinks help to normalize your sleep. Here, you'll learn how to eat smarter so your stomach doesn't bother you when it's time to go to bed.

Steps

Find out what foods and drinks can keep you awake. Before you move on to choosing foods and drinks that can help you sleep, you need to eliminate foods and drinks from your diet that can interfere with sleep and disturb your sleep. normal sleep. The main culprits for this are caffeine, alcohol and sugar. You should rethink your intake of these three foods so they don't interfere with healthy sleep:

Avoid foods that cause you indigestion. Foods that cause indigestion in one person may turn out to be completely safe for another person, so it is impossible to write a general list of products for all here. Pay attention to which foods cause indigestion for you, and try to limit their use. Here are some examples of foods that are often the cause of indigestion:

Choose foods that normalize your energy levels. There are foods that don't cause energy spikes and troughs, but are able to keep your energy levels stable throughout the day. If you have a stable level of energy in the body, it reduces irritability, fatigue, stress and maintains the strength of the body. Your mood improves and this enables you to fall asleep faster because you feel calmer, less tired and more balanced. Here are some foods that provide a stable level of energy in the body:

Food, rich in protein : Lean meat, cheese, natural yogurt, eggs, fish, whole grain bread, beans, beans, nuts are far from full list products that are good source energy.
Foods rich in chromium: Chromium helps your body overcome low level blood sugar. It can be found in foods such as shellfish, beans, and cheese.
Fresh fruits: Snack on sweet fruits. They are very useful for the body, because they contain fiber, in addition, the energy from fresh fruits is absorbed slowly. Try not to replace fresh fruits with fruit juices, dried fruits, and fruit baked goods. Apples and pears are known as foods that normalize the digestive system.

Drink more water. Water is the source of life, and it does not affect the energy level of your body. In addition, water contributes to normal digestion. Try to drink at least 2 liters (8 glasses) of water daily.

Increase your intake of foods rich in tryptophan. as an amino acid and necessary for the body Chemical substance, tryptophan promotes protein synthesis in your body. Tryptophan has been found in foods such as meat, fish, leafy greens, and eggs. If you eat food rich in tryptophan in the afternoon, it contributes to the production of melatonin and serotonin in the body, which normalize sleep. These substances help you fall asleep faster and wake up less often in the middle of the night, in addition, they increase the duration of the sleep phase, during which the body rests and gains strength.

Choose food that has a calming effect. Calcium and magnesium have sedative effect, therefore, food rich in these elements will give you the opportunity to fall asleep faster. In addition, there are foods that are known to help improve sleep:

Check the glycemic index of foods. The glycemic index is an indicator for foods that shows how quickly a product is absorbed in the body. Foods that digest slowly make us feel fuller for longer and are generally healthier for the body and have a lower glycemic index. food low glycemic index better maintains a stable blood sugar level, helping us to feel better, calmer and not tired during the day. If you ate such food during the day, then by the evening you feel a little tired, and you easily fall asleep. Here are the low glycemic foods:
Try drinking herbal tea before bed, which has a sleep-inducing effect. There is a huge selection of plants that normalize sleep. If you prepare a decoction or tincture of such a plant and drink it instead of your evening tea, it will help you fall asleep faster:
- Chamomile: Buy ready-made chamomile tea or grow chamomile in your own garden and dry it. If you add some honey and ginger to your cup, your tea will taste much better.
- Verbena: Also known as Lemon Verbena, this plant helps to sleep.
- Melissa officinalis: Melissa is a relative of mint, which is simply indispensable if you care about your sleep.
- Passionflower: This plant has a sedative effect. It may be useful when increased anxiety and insomnia. Brew passionflower according to the instructions on the package. If you're having stomach problems when you're nervous, try drinking passionflower tea three times a day regularly.
- Linden blossom: Buy dried linden flowers and make tea from them.
Increase the amount of vitamins and minerals in your diet. If your diet is not balanced, then you may be deficient. essential substances in the body. For good, healthy sleep, your body needs many vitamins and minerals, including vitamin B, calcium, magnesium, vitamin C, and chromium.
- If you need to wake up at night, pay attention to the concept of "sleep cycle". One complete sleep cycle lasts four hours. If you slept for four hours, woke up, went back to sleep, and slept another four hours, then you have slept a full two cycles and will feel rested in the morning. If you slept for two hours, woke up, and then slept another 6 hours, then in fact you slept for only one complete cycle. If you need to take medicine every four hours and you wake up in pain, take your medicine and try to get back to sleep. Ask your doctor to give you medications that will allow you to sleep through the night without waking up, because waking up at night to take your medications is very detrimental to your natural sleep cycle.
- There are no drinks that will allow you to stay alert without sleep. Only healthy sleep will help you cope with fatigue and loss of energy.
- Try not to eat whole grain cereals, as well as foods containing sugar or caffeine, at least 5 hours before bedtime.
- Find out which products you have hypersensitivity or allergies. If foods that normally help people fall asleep cause you indigestion and keep you awake, then you should consider that you have an individual intolerance to such foods. People with fibromyalgia need to be especially alert to food intolerances, because lack of sleep can make them feel worse and worsen their pain, which in turn will further worsen the quality of sleep. Stress can aggravate the disease, and lack of sleep will make you even more vulnerable to this disease.
- Always check with your doctor before making any major dietary changes and any questions you have about sleep and sleep disorders.

Sleep occupies a third of our lives. With its help, the body restores the forces that are necessary for normal life. During this process, all organs and systems are charged in order to successfully withstand stress, old age, illness and other adverse factors. It is impossible to stay awake for more than 5 days in a row, this will lead to irreversible consequences up to lethal outcome. Therefore, the answer to the question of how to improve adult sleep is very important.

Consequences of lack of sleep

The health and well-being of a person is affected not only by the duration, but also by the quality of sleep. If you sleep in fits and starts, toss and turn often, see nightmares at night and wake up several times, you won’t get a good rest for the body. In the case when this does not happen very often, the person does not receive much harm, because he will restore strength the next night.

Prolonged sleep deprivation poses a threat. As a result, many functions of the body gradually deteriorate, which leads to the appearance of various diseases, among which:

chronic fatigue syndrome;
nervous disorders of various types;
diabetes;
obesity;
disruption of the cardiovascular system.

In order not to bring yourself to such a state, it is advisable to identify the cause of the sleep disorder and try to eliminate or reduce its influence.

Causes of poor sleep

The process of falling asleep and the quality of sleep is affected by different negative factors. If you manage to exclude them from life, you can solve the problem of how to normalize sleep in an adult. Among these reasons may be:

Abuse of smoking, alcohol or drugs. These activities interfere brain activity, negatively affect blood circulation and confuse the order of sleep phases;
Frequent consumption of coffee and energy drinks. As a result, the nervous system is overexcited and blood pressure rises;
Permanent stressful situations. They lead to an increase in the concentration of adrenaline in the blood, and the brain cannot relax at night.
Working gadgets and electrical appliances. Their electromagnetic impulses slow down the work of the brain;
Lack of proper routine. Non-compliance with the regime negatively affects The biological clock, and there are problems with the production of the sleep hormone.
Wrong nutrition. Eating too heavy food directly at night prevents the body from relaxing.

There are other conditions that impair sleep that most people cannot change. We must try not to exacerbate them. It's a bad environment chronic diseases forced to take certain drugs.

The fight against sleep deprivation must begin with yourself and your daily routine.

How to improve adult sleep

To improve sleep, sometimes it’s just enough to review your regimen, draw certain conclusions and try to change some points. Indeed, many things in life are interconnected, and what seems like a trifle can ultimately become a decisive factor in solving the problem.

Lifestyle

To understand how to improve the quality of sleep and prolong it, you can try to revise the established daily routine and pay attention to the following things:

If you start to rebuild your life in accordance with the above requirements, the results will appear quickly enough, the time to fall asleep will be reduced, and the dream itself will become calmer and stronger.

Diet

Meal times and choices the right products also affects the process of falling asleep and resting at night. Dinner should consist of low-calorie light foods and end 1.5-2 hours before leaving for the dream world. It is good that it contains the following sleep-enhancing foods:

Almonds are rich in magnesium. It strengthens the nerves and stabilizes sugar levels;
Chamomile tea. Has a sedative and anti-inflammatory effect;
Bananas. These fruits are high in tryptophan, which speeds up the production of melatonin;
Dairy. They also contain tryptophan. For dinner, it is better to take kefir, low-fat yogurt, milk or make a banana cocktail;
Oatmeal. It is recommended to eat not only in the morning. Thanks to a large number trace elements in its composition, it improves the functioning of the heart and nerves, which improve sleep;
Foods high in protein. It is better to choose from them those that are easily processed by the stomach. it boiled eggs, lean fish, cheese and nuts. Their use will help you fall asleep quickly and soundly;
Miso soup. it Japanese dish enhances the production of the sleep hormone.

Foods that help produce melatonin are especially beneficial for older people. Indeed, over the years, its production in the body is reduced.

Except useful products, there are those whose use interferes with falling asleep and does not allow you to sleep well. Their use should be reduced not only in the evening hours, but also during the day. These include: hot spices, sugar, strong coffee, chocolate, black tea, pickles, smoked meats, sweets, carbonated drinks.

If you limit their intake, not only sleep will improve, but also overall well-being.. Excess weight will also disappear.

Sleep aids

To medicines can only be used if prescribed by a doctor. It is not worth choosing and accepting such funds on your own. This can be addictive and make things worse.

If necessary, you can contact natural remedies containing vitamins and microelements and normalizing the activity of the whole organism. This may include:

multivitamin complexes. They saturate the body beneficial substances, reinforce physical activity and help to resist chronic fatigue;
preparations with magnesium in the composition. They calm the nerves and help you fall asleep. Before taking them, it is better to take a blood test to find out the amount of magnesium in the body;
melatonin. This sleep hormone promotes falling asleep, but with constant intake, the body stops the independent production of melatonin;
plant extracts from mint, valerian, motherwort. They soothe and help you fall asleep faster.

Folk remedies

One of the most safe methods sleep enhancements are folk recipes . Today in any pharmacy you can buy herbal collection, which includes mint, chamomile, hops, linden, hawthorn, pine buds and others medicinal plants. You can make a drink from it and drink it warm before going to bed. It is better to drink such tea with honey, without using sugar.

Another remedy is a bag of dried hop cones placed next to the pillow. This aroma will calm the body and help you quickly go to the realm of Morpheus.

Aromatherapy with oils of cedar, juniper, mint, lavender or lemon balm gives a good result. The same oils can be added to an evening bath.

Everyone chooses for himself how to improve the quality of sleep. The main thing is that his method is effective and safe.

If you listen to all the advice and change your life a little, you can soon wait positive result: not only the duration of sleep and its quality will improve, but also the general well-being and mood, and it will become much easier to fall asleep.

Attention, only TODAY!

Good sound sleep.
How to improve adult sleep.

A good sound sleep in our time is an unaffordable luxury. dynamic rhythm modern life, malnutrition, a monstrous flow of information prevents our body, our brain in the evenings from quickly going to the world of dreams. You are probably familiar with this situation: you feel very tired during the day, but, nevertheless, you cannot fall asleep quickly, at night you constantly wake up from an unreasonable feeling of anxiety. There are a lot of people like you. According to statistics, about half of the adult population regularly experience sleep problems. Of course, no one has died from insomnia yet, but lack of sleep leads to nervous exhaustion destroys our immune system and reduces brain function.

Most people struggle with sleep disorders with medication, some individuals try to improve sleep with alcohol (eg cognac). But medications can make it even harder for you to fall asleep without them. Alcohol, only at first glance, allows you to sleep soundly. In fact, during a "drunk sleep" the body does not rest, but processes alcohol. Such a dream cannot be called healthy.
But you can achieve a good sound sleep without resorting to sleeping pills.
It is enough to make it a rule to follow a few simple recommendations. You need to take care of your sleep, we ourselves interfere with our lifestyle and habits to fully rest our body at night.

So, what methods can improve the sleep of an adult?

Proper nutrition and sound sleep.

What you eat can affect how you sleep. The main recommendation: do not eat less than 3 - 4 hours before bedtime, especially heavy, fatty, high-calorie foods. (For example, smoked meats, fried meats, canned foods, ketchup, chocolate, and alcohol.)

Most often, sleep disorders can be associated with a lack of melatonin in the body, a hormone that regulates our biological clock and is responsible for sleep. Thanks to this hormone, we fall asleep. The epiphysis is responsible for its production, pineal gland located in our head. This gland actively produces the hormone at night.

With age, each person's production of melatonin gradually decreases, so young people, especially children, rarely experience problems with sleep. Older people sometimes resort to artificially increasing the hormone by taking hormonal drugs. But every drug produced by the pharmaceutical industry has contraindications and side effects. And not all of them have been sufficiently studied.

At the same time, there are foods in which melatonin is in ready-made. These are oats, corn, rice, raisins, tomatoes, barley. Cherries and sweet cherries are also natural source sleep hormone. Doctors advise eating a handful of these berries an hour before bedtime.

In addition, there are foods that help the body produce melatonin. These are products that contain Construction Materials for this hormone: the amino acid tryptophan, calcium, vitamin B6.

Tryptophan is found in pumpkin seeds, sesame seeds, almonds and walnuts.

A good combination of tryptophan and calcium is milk. Warm milk with honey is the perfect sleeping pill for children, why not take an example from them? Chamomile tea, another natural drink, which has a relaxing, sedative and slightly hypnotic agent.

It should be borne in mind that melatonin does not accumulate in the body, so it is necessary to create conditions for its constant production.

Sleep and coffee.

If you really need sound healthy sleep, you will have to give up coffee and all drinks containing caffeine (cola, energetic drinks, strong tea). The fact is that caffeine stops the production of melatonin, the sleep hormone.
But some adults are not ready to make such “sacrifices”. Such gentlemen - comrades are so addicted to caffeine that they cannot finally wake up in the morning without a cup of aromatic coffee. In this case, you have to compromise and give up caffeine in the afternoon.

And yet make an attempt, coffee can also be considered a drug to some extent, so in order to give up caffeine, you will have to experience “caffeine” withdrawal for some time, but your reward will be improved sleep quality and getting rid of addiction.

Sleep in the same place, at the same hour.

You should make it a rule to go to bed and get up in the morning at the same time and in the same place. It is most difficult to go to bed on weekends, in the evening we want to watch TV longer, surf the Internet or spend time in good company, and sleep longer in the morning. But in this case, most likely, you will have problems sleeping at the beginning of the working week.

The sleep hormone - melatonin begins to be actively produced from 8 pm, and the maximum activity of its synthesis falls on the time from midnight to 3 am. In the morning and early morning hours, melatonin production drops sharply. Therefore, in order to sleep well and gain strength, it is advisable to accustom yourself to go to bed early, in accordance with the biological clock of an adult.

The place of your lodging for the night should be associated only with sleep. Your bedroom, your bed should be associated with silence and relaxation. If possible, do not watch TV in the bedroom, do not lie on the bed with a laptop or tablet, do not even talk on the phone where you sleep. Let this room become for you the abode of sleep and only sleep.
As a result, you will accustom your body to instantly turn off in this environment.

Comfortable, clean bed and total darkness.

The bed or sofa should not creak. The bed should not be too hard or too soft, this can cause you to wake up at night when you toss and turn in your sleep. If your pillow or mattress is old, be sure to change it. In addition to discomfort, such a bed is the residence of millions who also interfere with our sleep.
Another important condition: need to sleep in total darkness, unless of course you suffer from nyctophobia (fear of the dark). Keep in mind that when artificial lighting melatonin is very poorly produced, and when sunshine not produced at all!

So in the northern latitudes, where in the summer short night, it is desirable to curtain the bedroom windows with blackout curtains. Of course, young people, for example in St. Petersburg, do not need this advice. Guys and girls walk on white nights until the morning. But at a young age, the body tends to recover quickly after sleepless nights. In adulthood and old age, daylight can interfere with the body's natural biological rhythm.

Before going to bed, it is necessary to ventilate the bedroom for 10 - 15 minutes, because indoors the humidity level rises and the amount of oxygen decreases.

Day dream.

Simple but important recommendation: if you do not get enough sleep at night, most likely, you will want to sleep during the day. Try to overcome sleep and wait for the evening, in extreme cases, allow yourself nap after dinner, but no more than 20 minutes, and most importantly, do not apply to the pillow after 4 pm. At night you will not fall asleep again, but during the day you will want to sleep, this is a vicious circle. Do not knock down your biological clock, our body is initially programmed for active life during the day and recuperation at night.

Annoying factors for sleep.

In Russian folk tales There is a proverb: the morning is wiser than the evening. Vasilisa the Wise puts Ivanushka to bed - a fool who tomorrow, according to the story, can be beheaded. What a dream! But folk wisdom right, the solution to the problem can only be found with a fresh mind. A sleepy person in the morning thinks even worse than in the evening after a hard, busy day.

Therefore, before going to bed, you need to unload your head as much as possible. Do not watch news programs before going to bed, as a rule, they contain nothing but negativity. Don't watch horror and action films. Don't try to make big decisions and try not to think about the problems, getting excited and also negatively affecting your work pineal gland brain.

Internet and social networks before bed can also lead to insomnia. Bright light monitor and smartphone display suppresses the production of melatonin. In addition, in bed you will involuntarily "digest" the information received (likes, comments, and so on). At least an hour before bedtime, you must be "offline".

All these annoying factors for sleep should be excluded from view. Brain activity should be minimal.

Walk and warm bath half an hour before bedtime.

Obviously, a walk before going to bed will help to distract from problems and calm down only in good weather along quiet deserted streets, in a park or square.

You can also relax in a warm bath with soft aromatic oils such as mint, chamomile or lavender. Do not use citrus flavors (orange, lemon). Such baths, on the contrary, help to wake up. A warm bath or warm shower means that the temperature of the water should be about body temperature, i.e. 37 degrees. Hot water, as well as cold, will lead to back effect- she will thoroughly cheer you up.

Obviously, before going to bed, it is necessary to exclude any physical activity. But this only applies to late evening workouts. In fact, a sedentary lifestyle can be the cause of sleep disturbance. Lack of stress on the muscles leads to a decrease in metabolism and an imbalance of serotonin and melatonin, which leads to disruption of the wake-sleep cycle. In other words, our body is programmed for active life during the day and complete relaxation at night. According to statistics, people who work hard physically are less likely to suffer from insomnia.

Therefore, even 1 hour of exercise 2-3 times a week will help improve your sleep.

Unfortunately, very often sleep disorders in an adult remain outside of attention. Patients do not seek help from specialists, believing that insomnia came after any stress and will pass by itself. This is fundamentally the wrong approach. How to restore sleep mode? This will be discussed further.

Before you start taking pills, read general recommendations. They will tell you how to improve sleep by changing only some of your habits. They should not be considered too simple. With their regular implementation, the result will not be long in coming.

Sleep disturbance can be caused by various reasons.

How to adjust the sleep pattern? Go to bed at the same time. This is true for morning rises as well. Get up and go to bed even on weekends set hour Otherwise, you won't be able to develop a habit. In a month, you will fall asleep exactly on schedule.
Eat dinner no later than three hours before bedtime. Do not use alcoholic drinks. At first, they relax and sleep can really come faster. But an overnight drinker is more likely to wake up in the middle of the night and spend a lot of time trying to sleep.
Exercise regularly. Exercises are especially effective after stress. Loads should be moderately intense and regular. But we must remember that sports also have a tonic effect, so it is advisable to carry out classes in the morning or afternoon so that the process of restoring sleep does not turn into harm. Otherwise, how to normalize sleep if the body receives a portion of adrenaline in the evening?
Use the bedroom strictly for its intended purpose. You can’t watch TV, read books, eat food in it. It is not at all necessary that a place to sleep be equipped like in a palace. Sometimes it’s enough just to rearrange the furniture, but the efforts made will quickly pay off.
Learn relaxation techniques. You can attend lectures and seminars that talk about restoring a full sleep pattern, how to behave after stress, or just free your thoughts and relax.

Folk methods

How to restore sleep with folk methods? There is a whole arsenal of herbs and fees that help make sleep normal, even for an adult. They can be taken not only for sleep disorders, but also after stress, overwork, hard mental work.

Take an infusion of valerian root. You can prepare it yourself, or you can buy a ready-made product in the form of drops in a pharmacy. Given the specific smell, which not everyone tolerates well, you can choose a tablet preparation. In terms of effectiveness, it is not inferior to tincture.

Chamomile also helps to restore sleep, but its effect is milder than that of valerian. Use an infusion of the flowers of this plant, fumigate the room with chamomile essential oil.

Oregano – excellent tool, which helps both to normalize sleep and relieve increased excitability nervous system after stress. Brew the plant like regular tea. If desired, add honey and lemon. Take a warm drink shortly before bed. Oregano is contraindicated in pregnant women and men with erectile dysfunction. It is also not recommended to take this herb for problems with the gastrointestinal tract.

Melissa It has a very mild sedative and hypnotic effect. But it manifests itself in the same way, regardless of the form of taking the plant - tea, infusion, and even a warm bath. It can be taken not only at bedtime, but also after excessive psycho-emotional stress, stress, with increased irritability.

Herbs with a sedative effect

Mint very good in combination with lemon balm. It improves the work of the central nervous system, relaxes, soothes. It is best to take freshly brewed mint tea, which is steeped for about 20 minutes. If mint leaves are mixed with rosehip flowers and egg whites, we get an excellent mixture for compresses. Apply them to your forehead before going to bed and you will forget what insomnia is.

If insomnia worries a person after stress, then the best remedy for him will thyme, he is a thyme. For early sleep, take a warm infusion half an hour before bedtime. It will not only help restore sleep, but also strengthen defensive forces organism.

In addition to single-component teas and infusions, in case of sleep disorders, herbal collections. You can prepare them yourself using the above data, or you can buy ready-made ones at a pharmacy. Also good effect give the so-called flavored or herbal pillows. They contain soothing herbs in combination with essential oils. They contribute fast falling asleep and get rid of nightmares.

By deciding to take similar means, you need to remember that, in essence, herbs are also medical preparations. As before using any medicinal product, and before treatment with herbs, you should consult with a specialist. They may have contraindications for use, and also contribute to the development side effects. This is especially true for those patients who have any concomitant pathology.

Pharmacological preparations

Medical treatment insomnia should be prescribed by a specialist

The pharmaceutical market today offers a huge selection of drugs for insomnia. But it is highly undesirable to use them on your own to restore sleep mode for the following reasons:

such funds are potent and are available only by prescription;
drugs can have not only a hypnotic effect, but also a number of side effects;
uncontrolled use of drugs in this group can be addictive and the need to switch to stronger drugs;
sleep disorders do not always require the appointment of sleeping pills;
insomnia in pure form extremely rare, recognizable concomitant symptoms such as anxiety, obsessive states, tension after stress, and only a specialist can choose the optimal drug.

Finally

Insomnia should be treated and monitored by a specialist

Insomnia has a very negative impact on a person's health. There is a sharp decrease in mental and physical performance. The employee cannot perform those tasks that previously did not require effort, the students cannot cope with school curriculum. In addition, sleep disturbances may be the first symptom of more complex conditions. If you have difficulty falling asleep, seek help from a neurologist or a psychotherapist. They know exactly how to restore sleep patterns with minimal risk side effects.