Sleep aid for adults. Psychological aspects of sleep disorders

Insomnia is a real scourge of our time. This is not surprising - bad ecology, constant stress and the frantic pace of life entail a decrease in the duration and deterioration of the quality of sleep. But without a good night's rest, a person is quickly exhausted and cannot maintain high performance throughout the day. Therefore, modern scientists are sounding the alarm and are constantly looking for new ways to improve the quality of sleep.

What affects sleep

To solve any problem, you must first get to the bottom of the reasons that provoked it. It's best to remove everything first. negative factors interfering with normal sleep at night. This alone will significantly speed up falling asleep and lead to an improvement in the quality of sleep.

Here are the main factors that negatively affect adult sleep:

1. Bad habits: alcohol, smoking, drugs. Violate normal work brain, worsen blood circulation, knock down the natural alternation of sleep phases.
2. Abuse of coffee and energy drinks. It's overstimulating nervous system, raises arterial pressure, causes fatigue.
3. Strong and / or prolonged stress - increase the concentration of adrenaline in the blood, do not allow the brain to switch off from solving current problems and interfere with normal falling asleep.
4. Electrical appliances. All gadgets that create electromagnetic radiation and all electrical appliances that are not disconnected from the network negatively affect the functioning of the brain.
5. Non-compliance with the regime - knocks down the natural The biological clock human, and the sleep hormone melatonin is not produced at the right time.

But that is not all. IN to a large extent the deterioration or improvement of sleep is also affected by: lifestyle, frequently consumed foods, taken medications, environmental conditions and the presence/absence of chronic diseases.

Some of the factors we cannot significantly change. Many people know that the air in big cities heavily polluted, but having Good work And comfortable conditions for life, hardly anyone wants to move to the village to sleep better. But even in this situation, you can take certain measures to protect yourself from negative impact environment and thus improve your sleep.

About the same with existing chronic diseases. They cannot be cured in one day or even in one month. But you can do everything to prevent them further development and ensure the absence of severe exacerbations.

Therefore, if you set out to improve the quality of your sleep, start right now with a review and change. familiar image life.

Lifestyle

Nothing affects sleep like lifestyle. With its proper organization, a person quickly falls asleep and rests peacefully all night. But if you don't consider this important factor, then at first you will start to dream disturbing dreams that no dream book can correctly interpret. And there is close to more serious violations sleep and all problems associated with chronic insomnia.

Here's what you need to pay special attention to improve sleep:

Many do not believe that such simple means sleep can be significantly improved. But those who are rebuilding their lifestyle for a healthier one, unanimously argue that the results appear very quickly.

Instead of the usual 20-30 minutes, 10-15 minutes will be enough to fall into a sound sleep, and after 7-8 hours of sleep, a person will wake up on their own with a feeling of cheerfulness and a surge of vitality.

Food

Remember the saying, "We are what we eat"? In this case, it can be paraphrased: "We sleep the way we eat"! Some foods help to significantly improve the quality of sleep, and there are those that are quite capable of preventing you from falling asleep quickly. So the menu, especially the evening one, cannot be ignored either.

Keeping in mind that dinner should be light and end 1.5-2 hours before bedtime, try introducing sleep-improving foods into your diet:

But what foods should be limited in daily diet people who care about the quality of their sleep: spicy seasonings, sugar, coffee, black tea, chocolate, carbonated drinks, pickles and smoked meats, too sweet or sour fruits, starchy vegetables.

Your body will thank you for this adjustment. significant improvement general well-being and possibly weight loss.

Medications

Many mistakenly believe that the easiest and effective method how to improve your sleep is medications. In some cases, their use is really justified and necessary, but only if you have been diagnosed with insomnia, and a doctor has prescribed a remedy for it.

Buy and drink on your own sleeping pills absolutely contraindicated. Many of them are quickly addictive, and after withdrawal, insomnia returns again.

Harmless at correct application are only natural and multivitamin preparations that regulate the normal functioning of the whole organism and thus improve the quality of sleep:

• Multivitamin complexes. Normalize vitamin and mineral balance, increase physical activity help fight chronic fatigue.
• Magnesium preparations. With a lack of magnesium in the body, a person becomes nervous, easily excitable, and there are difficulties with falling asleep. But its overdose is also harmful. Therefore, before taking funds with magnesium, it is better to do a detailed blood test.
• Melatonin. Now on the pharmacy shelves there are preparations containing the ready-made sleep hormone melatonin. They help to fall asleep quickly, but you can not use them constantly. Receiving melatonin from the outside, the body will stop producing it on its own.
• Plant extracts: valerian, motherwort, mint. They have a calming effect rapid offensive deep deep sleep.

Important! Special attention urge you to turn to barbiturates. They are banned in most developed countries, but we are still widely used and sold without prescriptions.

These drugs ("Barboval", etc.) cause rapid addiction and degeneration of brain cells. In fact, they can be classified as drugs. If you continue to take them, stop immediately!

Folk remedies

Many additionally strengthen sleep with folk remedies. This is the simplest and safe way do night rest better quality and longer lasting.

The most popular way is herbal teas, which include chamomile, mint, hop cones, hawthorn, linden, pine buds and others useful plants. It is easier to buy ready-made preparations in pharmacies - their composition is carefully selected and balanced, and the quality of raw materials is checked by specialists.

Relaxing effect on the body and soothing on the psyche water procedures: warm shower or a bath with the addition of essential oils or a decoction of herbs. A relaxing massage is useful, especially if it is performed by the hands of a loved one.

Sometimes it's enough light impact to the right ones acupuncture points so that a sound sleep is not long in coming.

No less popular and effective tool to improve the quality of sleep is aromatherapy. Essential oils juniper, cedar, lavender, lemon balm, mint will help you calm down and fall asleep faster. And most importantly, all these methods will only bring health benefits and teach you to fall asleep on your own, without the use of drugs.

We are constantly looking for ways to increase our productivity, be it through new system planning, time management, or the mixture of caffeine and sugar in our veins. However, there is one simple but most effective way which we all know. This is one of the most important tools for increasing our activity and efficiency, which improves attention, memory, just keeps in good shape and adds pleasure to life. Of course, I'm talking about a "good dream".

If you want to make the most of your job, you just need to get a good night's sleep. Albert Einstein said:

"My best job starts on the day after I get a good night's sleep.

Yes, it looks simple. However, more than 30 percent of the country's population now suffers from insomnia. We are ready to give you some tips on how to improve the sleep of an adult immersed in work and the frantic pace of the modern metropolis.

How to improve your sleep

Lack of sleep can reduce your activity at work, which in turn makes you make extra efforts, additionally strain your body. How to improve sleep folk remedies? What can tell us useful folk experience to improve sleep patterns? Here are some tips:

Set yourself a clear schedule and stick to it.

If you know you will never be in bed at 10 pm, don't set yourself that goal. Set the time to 22:30, 22:45. The trick is to set a deadline that is not stressful for you.

Stop taking stimulants after 20:00.

You will be surprised by the list of what the Ministry of Health refers to as such. Here it is: coffee, tea, alcohol, tobacco, sugar, Coconut oil, legumes, bananas and gluten. All these substances speed up your metabolism, increase blood pressure and enhance the synaptic responses of the brain, stimulate it, so it is difficult for the brain to enter the relaxed state necessary for fast falling asleep.

How to get rid of insomnia - Video rules for good sleep

Don't overeat.

A light snack before bed is acceptable, but large amounts of food, especially after 6:00 pm, can cause physical inconvenience: It will be difficult for you to just lie down and, consequently, it is difficult to fall asleep. Many people also experience heartburn and bad taste in your mouth, which can also keep you awake.

Do not be nervous. Don't do things before bed. No wonder the Russian proverb says: "The morning is wiser than the evening."

Use lavender. Lavender essential oil calms and relaxes the nervous system.

Be lazy before bed.

Yes, it's time to be lazy! Suppress the urge to be creative before bed, forget about work and other troublesome things. Often great ideas come to us just before bedtime, and instead of going to bed, we work an extra hour or two. It is better to write down your ideas and leave them for the morning, this not only helps you fall asleep faster, but also gives you an incentive for the morning.

Do exercises throughout the day.

But not just before bed. Moderate physical exercise during the day increase the ability to fall asleep quickly and sleep longer. It also helps to increase the phase REM sleep. REM sleep is a guarantee that your sleep will bring you the desired feeling of cheerfulness and freshness in the morning.

Turn off the TV.

Do you have many acquaintances who go to bed on time, get enough sleep regularly, and in the morning feel a surge of strength and energy?

Probably, one can read about this only in science fiction novels now, accepting what is happening with a healthy dose of skepticism.

Most of them wake up in the morning, pour coffee liquid into their stomachs, put matches in their eyes and, encouraged by the music of yawns, go to work.

Can this tradition be changed?

Our article brings to your attention 11 actionable advice, which will not only improve the quality of sleep, but also extract from it. Go!

1. Use the 90 minute rule.

Sleep consists of repetitive cycles, each lasting up to 90 minutes. Yes, every 90 minutes. we pass near the fast and slow sleep different duration. By the end of the cycle, the body "reboots", and therefore it is much easier to wake up at the end of the cycle than in the middle of it.

How to use it?

If you have to get up at 6.30 am, calculate the desired time for going to bed, subtracting one and a half hours. It turns out that by 23.00 or 00.30 you need to lie iron in bed.

2. Find your number of hours.

Of course, we all know the 8-hour rule, but the body of each person is individual: someone needs much more time for a good rest, and someone.

Make it a rule for yourself to get up at the same time for 2 weeks, but go to bed when you feel tired and sleepy. Your brain will very soon assign itself a convenient mode, which remains to be followed.

3. Avoid TV and computers a few hours before bedtime.

10. Use the bedroom only for relaxation.

It is extremely difficult to enjoy sleep in a room where you work, host guests or play sports. It's just that associations arise in the mind that no longer want to accept the bed on which you wrote the reports as a resting place.

To ensure a sound sleep, divide the apartment into clear areas for work and leisure, do not confuse these areas anymore.

11. Drink herbal tea before bed.

Often we cannot fall asleep because the nervous system is too tense or exhausted, the body simply does not have enough energy to relax.

How to give him the right push?

Everyone knows that proper sleep is necessary for recuperation. It is very important for the nervous and other systems, organs of the body. Duration good sleep in a healthy adult it ranges from 6 to 8 hours. Older people sleep a little less. They need 7 hours for a good rest.

Unfortunately, not many people can boast of a sound, undisturbed sleep during a night's rest. A large number of people suffer from various violations sleep, insomnia. They have difficulty falling asleep, sleep poorly, and often wake up. Because of constant lack of sleep the person feels tired, overwhelmed. In addition, this condition is often the cause of many pathological conditions.

If a person suffers from insomnia, frequent nocturnal awakenings, his body is seriously harmed. How do they influence similar violations on the body, how to normalize sleep in an adult with folk remedies? I will tell you about this today:

Consequences of sleep disturbance

At first, especially when a person is young and healthy, problems with night rest do not greatly affect well-being. However, with prolonged sleep disturbances, the consequences will not be long in coming.

A person feels physical, mental fatigue. Working capacity is significantly reduced, memory, attention suffer, it hurts and dizzy. Arises excessive irritability develop depression.

People suffering from insomnia are at risk for developing cardiovascular disease they are more likely to have heart attacks. There is information that chronic sleep deprivation provokes the development of obesity.

How to normalize sleep folk remedies?

Folk recipes

To normalize sleep in an adult, it is useful to use lavender oil. Before going to bed, put a couple of drops on a piece of refined sugar, after which the sugar dissolves until completely dissolved (then do not forget to brush your teeth).

Mix together 1 tbsp. l. dry crushed valerian roots, 2 tbsp. oregano herbs. Pour into a bowl 1 tbsp. l., pour a glass of boiling water. Boil, simmer on low heat for 10 minutes. When cool, pour the decoction through a fine strainer or cheesecloth. Drink half a glass before bed.

Make a small bag out of thick linen or flannel fabric. Put in it a little different medicinal herbs that improve sleep. For example, oregano, thyme, pieces of valerian root, St. John's wort, motherwort, lavender, etc. Keep your bag at the head or put it under the pillow. The smell of plants will help you fall asleep well, soundly.

good remedy for a quick fall asleep at night is a warm bath with sea ​​water. Before going to bed, fill the bath with water (37-38 degrees). Pour in half a kilo. sea ​​salt, wait until its crystals dissolve completely. Salt can be bought at a pharmacy or a regular store. Lie down, relaxing your muscles in salt water for 15-20 minutes. This procedure will definitely help. With persistent sleep disturbance, perform procedures every other day until sleep is restored.

If it is not possible to take salt baths, you can use salt in a different way: pour 3 tbsp into a linen bag. l. fine salt. Put on a pillow. Place your head on the bag of salt. Usually insomnia disappears after a few nights.

Fresh will help you sleep well onion. Eat a little of it for dinner and gradually the problems will pass. Is it true onion smell stays in the mouth for a long time.

There is another very effective remedy to restore sleep in an adult - honey with Borjomi. Put in a cup 1 tbsp. l. natural honey. Add 1-2 tbsp. l. mineral water"Borjomi", 1 tsp lemon pulp (pitted) Mix everything well. Eat the mixture 1 time after meals, better in the morning.

Often insomnia is associated with a rush of blood to the head. To restore blood circulation, apply to calf muscles mustard plaster. Through a short time fall asleep.

You can use a well-known plant - hops. Prepare an infusion from its cones, which you drink before going to bed. To do this, remember the crush bumps, 1 tbsp. l. pour into a mug. Pour a glass of boiling water. Warm the dishes well with a towel, wait half an hour. Strained, warm infusion drink in small sips.

Remember that in order to restore, normalize sleep, get rid of insomnia, some folk recipes not enough. It is necessary to restore the broken biological rhythm organism. For this you need to follow certain mode, in particular, go to bed, get up in the morning at the same time.

It is important to understand that these problems are not an independent disease. These are usually manifestations of neurosis, nervous, mental disorder or some other disease. So if simple folk remedies do not help fix night sleep do not put off a visit to the doctor. Be healthy!

Insomnia is a late falling asleep and an early rise, a decrease in the depth of sleep and its night interruption. Insomnia manifests itself partially or total absence sleep. At the same time, such a violation can occur even in absolutely healthy person with mental excitement or overwork. If insomnia is caused by one of the diseases, then you should consult a doctor, if sleep problems arise from nervous excitement, then you can try the methods of alternative and traditional medicine.

Usually insomnia is manifested by the fact that a person cannot fall asleep for a long time or wakes up early quite often, and the dream itself is interrupted several times during the night. Sometimes sleep can last long enough, but not be deep.

There is no better home sleeping pill in the world than honey. However, it does not harm the body. A steam bath with an oak broom will help calm the nervous system.

To prepare sleeping pills based on honey, take a tablespoon of honey and Borjomi mineral water. Mix and add half a tablespoon of finely chopped lemon. Mix all the ingredients well and use the mixture in the morning for a month.

Take a glass warm water and dilute a spoonful of honey in it. Drink sweet water before going to bed. You can also smear whiskey with lavender oil before bed.

Take a glass of kefir and dilute a spoonful of honey in it. Drink this remedy at night for a week. You can take in the evening and in the morning from 30 to 50 grams of honey, adding a teaspoon of royal jelly to it.

Take half a glass of water and soften a glass of bran in it. Then add half a glass of liquid honey to the bran. Mix the ingredients thoroughly and consume a few tablespoons before going to bed. Full course lasts several months.

If the sleep disturbance is caused by tides of blood to the head, then grated horseradish or mustard plasters can be applied to the calves of the legs. During this procedure, it is recommended to use cucumber pickle diluted with honey. It is worth noting that this remedy weakens well. A glass of brine requires a tablespoon of honey.

Take a cup of honey and add three teaspoons of apple cider vinegar to it. Mix the components thoroughly and consume just before bedtime, a few teaspoons of gruel. After taking it, you will fall asleep in just half an hour. If you wake up in the middle of the night and feel severe weakness, then you can repeat the reception of such sleeping pills. By itself, honey has a calming and tonic effect. If you mix it with apple cider vinegar, the effect will only increase. This tool cleans the vessels well and.

Expert opinion

Insomnia is a serious ailment that can lead to memory and attention disorders, increased irritability, various kinds mental illness. The main causes of insomnia are stress, nervous or physical strain, various pathologies CNS. To take back normal sleep, you need to contact a specialist who will prescribe adequate therapy.

If you have problems with falling asleep and sleep duration very rarely, you can use folk methods. An hour and a half before bedtime, drink a relaxing tea made from mint or lemon balm. Perfectly soothes infusion of valerian or motherwort. It also promotes calm and sound sleep warm milk with honey.

Herbal preparations

Take a piece of sugar and put a couple of drops on it lavender oil. Dissolve this sugar before going to bed.

Take 30 grams of motherwort and leaves peppermint, 20 gr. common hop cones and valerian rhizomes. Grind all the ingredients, of course, and then mix thoroughly. Take about 10 grams ready collection herbs and pour just a glass of boiling water. Put the fee on water bath and bring to a boil. Boil the decoction for 15 minutes. Then remove it from the water bath and cool. Strain the broth and bring to the original volume boiled water. Take ½ cup three times a day for constant insomnia or nervous overexcitation.

Take 20 grams of hop cones, valerian rhizomes, three-leaf watch and peppermint. Chop everything and mix well. Take a tablespoon of the resulting collection and pour 200 milliliters of boiling water for 30 minutes. Take three times a day for 100 milliliters.

Take 10 grams of white mistletoe, peppermint, hawthorn flowers, motherwort, valerian rhizomes. Chop everything and mix. Tablespoon ready herbal collection pour 200 milliliters of water and let stand for 30 minutes. Take a ready-made infusion at night and in the morning in a glass.

Take 5 grams of valerian rhizome and 10 grams of oregano. Chop and mix. Pour 10 grams of this collection with 100 milliliters of water and put on fire. Boil the broth for 12 minutes. Remove from heat and let it stand for one hour. Finished product drink at night 100 milliliters.

Take 5 grams of marigold flowers, thyme and motherwort. Chop and mix. Pour 10 grams of the collection with water - 200 milliliters and boil for 15 minutes. Then remove the container from the heat and let it brew for an hour. Take 100 milliliters before bedtime, adding a little honey to the decoction.

If you do not know exactly the cause of your insomnia, then you should not take any means on your own. Better visit your doctor. Perhaps the reason lies not only in stress.