What is insomnia?
Statistics say that every fifth European suffers from insomnia; moreover, women are more susceptible to this sleep disorder than men, and people of mental labor sleep worse than physical workers. Two thirds of Europeans sleep less than 7 hours a day, and Americans generally rank first in the world for insomnia: in the US, about 100 million people cannot sleep at night.
To the question how much a person should sleep, it is impossible to give a definite answer. According to doctors, on average – 7.5-8 hours per day. However, some people sleep for 2-3 hours, and this is enough for them. And someone for a good rest needs at least 10 hours.
You can determine your need for sleep during the holidays. Leading a measured lifestyle, try to celebrate every day how much you sleep. The average duration of sleep that you receive as a result of these observations will be optimal. But, most importantly, not how much you sleep, but how!
The main task of sleep is the recovery of the body. Therefore, sleep disorder, insomnia negatively affects the well-being, and performance, and appearance.
Signs of insomnia are familiar to many:
tossing and turning in bed at night, muscles are tense, thoughts jump, and it is impossible to sleep. And all this until, finally, you will not be exhausted, you will not fall into a restless sleep in the morning. This may last for one night, or maybe a week, a month, or a whole year. Yes, this is insomnia – a concept that implies a violation of certain properties of sleep or a combination of them: difficulty falling asleep, frequent waking up, feeling tired in the morning.
Insomnia may be short-lived, from one to two nights to two weeks. Insomnia is usually associated with stressful situations in life, and, in principle, you can cope with it yourself. But sleep disorders can also cover a long time period, such insomnia is called chronic. About 15% of the population suffers from insomnia, and, in this case, the help of a doctor is required.
Here are the main factors provoking insomnia:
severe stress, problems in relationships with relatives, conflicts at work, a rolling schedule of work, the use of caffeine in large quantities, the use of drugs, alcohol, depression. Of course, this is the tip of the iceberg. Insomnia can cause medical problems, and even heredity.
The best way to get rid of insomnia – exercise – 20-30 minutes a day is enough wave. The main thing is not to perform them before bedtime! The ideal time for sports is 4-5 hours before bedtime. If there is no time for physical exertion during the day, then it is not bad to take a short walk before going to bed – this is a pacifying effect.
If you have insomnia, do not gorge at bedtime, but do not go to bed hungry. In a pinch, drink a glass of warm milk with a spoon of honey before going to bed.
For insomnia after 16 hours, do not drink beverages and products containing caffeine (chocolate, coffee, tea, toning drinks).
Take a warm bath.
Water temperature should be no higher than 36-37 degrees !! Well add aromatic oils. Suitable lavender, ylang-ylang, chamomile and mint or extract of needles. No citrus aromas! They just help you wake up in the morning.
To fall asleep faster, wet small pieces of cotton wool with cologne or perfume, boric alcohol or lotion on alcohol and lay them on the ears.
With a strong arousal, you can resort to the help of soothing infusions of medicinal herbs: motherwort, peony, valerian.
Leave it on in the room where you sleep, a small lamp or a night light. In complete darkness, people suffering from insomnia, sleep is not recommended.
Go to bed only when you want it. If you can not sleep, do not toss and turn in bed. Go to another room, watch TV or read, only the program should be uninteresting, and the book – boring!
Before going to bed you cannot work hard both physically and mentally and actively go in for sports. It is not necessary to dine well, especially there are spicy dishes. Try not to figure out the relationship before bedtime, to conduct unpleasant conversations.
Scientists have found that a lack of vitamin E in the body leads to chronic fatigue, depression, and, as a result, insomnia. To prevent insomnia, try to include foods rich in vitamin E in your diet: vegetable oils, apple seeds, almonds, peanuts, turnips, green leafy vegetables, cereals, legumes, egg yolk, liver, milk, oatmeal, soy, wheat and its sprouts. If you can not organize a varied diet, then buy a good vitamin complex in a pharmacy.
Be careful with green teas.
Many of them have strong tonic properties. Therefore, the abuse of this drink during the day can turn into a nightmare. Better in the afternoon to give preference to herbal teas. For example, chamomile infusion will help to relax, and tea with melissa will soothe.
Warm milk with honey or cinnamon has a rather strong hypnotic effect. And all because of cow’s milk contains melatonin – gOrmon sleep. Do not think that insomnia – the lot of the elderly or people with a shaky nervous system. Insomnia can “come” to a perfectly healthy person, and at any age suddenly. Do not panic! Carefully read our recommendations and follow them. Pleasant dreams!