What does chronic lack of sleep lead to? What does lack of sleep lead to?

Everyone knows about the benefits of proper sleep. In books devoted to a healthy lifestyle, you will definitely find advice - to allocate at least 8 hours of sleep every day.

If for a noble lady of the 18th century it was considered decent to wake up no earlier than 11 am, then for a modern woman such an approach is irrelevant, but the consequences of lack of sleep for women are a serious issue.

What are the benefits of sleep?

What processes occur while a person sleeps? During night rest, a special hormone is produced - serotine. It is this hormone that is responsible for growth and development.

During sleep, the body works slowly so that all organs have the opportunity to recover before the onset of a new working day.

Immune functions increase many times during sleep. It is not for nothing that a sick person is advised to sleep as much as possible. After all, this helps to quickly get rid of the virus and defeat the disease.

Also, proper sleep is the best way to maintain youth and attractiveness, without spending a penny on it. In a woman who follows a sleep schedule, cells are renewed faster and tissues are restored.

Events that cause sleep deprivation

In addition to lack of time, there are other Reasons for insufficient sleep:

state of stress;
anxiety, nervous disorders;
bride syndrome. During the preparation for the wedding, many girls cannot sleep a wink.
pregnancy and, of course, baby care;
deep depression due to really serious reasons: long-term unemployment, death of a loved one.

Signs of lack of sleep

Each organism is individual. Some young girls do not complain at all about feeling terrible after a sleepless night. On the contrary, they are able to dance until dawn, visit couples at the university immediately after that, and also work in the evening.

But there are common symptoms of lack of sleep that most people experience, albeit sometimes only partially. But you need to know the dangers of lack of sleep for a woman:

Lack of sleep is an unpleasant condition that feels like the initial stage of the flu.

What does lack of sleep lead to?

Of course, every person needs good sleep. And yet, systematic lack of sleep affects the fairer sex more seriously. The consequences for men are not so obvious.

Common results of sleep deprivation:

How to get enough sleep?

Sometimes just lying down and falling asleep becomes problematic. Systematic violation of the regime is fraught with dire consequences and can cause insomnia. What to do in such a case? It is possible to regain healthy sleep by following these recommendations:

There's no need to have a late dinner before heading to bed. At night, the body should focus on rest, and not on digesting food.
You can take a walk. Clean air has a very beneficial effect on the quality of sleep.
You should not listen to invigorating music at night, use gadgets, or watch movies that evoke negative emotions. But listening to pleasant classical music or sounds of nature will help you sleep peacefully.
The bed should be clean and comfortable. It is also very important that the resting place does not serve other purposes. People who like to sit in bed with a laptop are more likely to suffer from insomnia, because the body gets used to associating bed with active activity, but not with sleep. There is only one exception to this rule: lovemaking.
The room should be well ventilated.

Systematic lack of sleep is a thief stealing invaluable health. Losing health is very easy, but regaining it is much more difficult. Why waste what represents one of the main values of human life?

Lack of sleep is so common in society that it is considered normal. However, this does not reduce the negative impact of sleep deficiency on each person. It is worth checking whether lack of sleep is present in your life, thinking about its consequences and taking the necessary measures.

The lack of night rest is not always obvious for three reasons:

it does not immediately manifest itself clearly, for example, by falling asleep on the spot;
in this state, a person’s perception of reality is dulled and it may be difficult to evaluate oneself from the outside;
Often people live with lack of sleep for a long time and get used to this condition.

Symptoms of sleep deprivation include:

fatigue;
absent-mindedness;
inattention;
memory problems;
inability to assimilate new information;
irritability;
frequent ailments;
weight gain.

Some habits and factors that indicate chronic sleep deprivation:

the need for an alarm clock in order to wake up on time;
the habit of setting the alarm clock 5-10 minutes longer after it rings;
in the afternoon I constantly want to lie down, at least with my head on the table;
drowsiness easily overcomes during boring lectures;
everything irritates, even what did not cause such emotions before;
on weekends it’s easy to sleep until lunchtime and even longer.

Those who forgot something for the third time in a week when leaving home, become offended more often and cannot remember what date it is today, most likely need to think about changes in their sleep schedule.

Violating the laws established in nature is never beneficial. And lack of sleep also has its consequences. They can be divided into two categories: physiological and psychological.

Physiological consequences

The appearance of excess weight

Some associate excess weight and lack of sleep only with the formula “go to bed earlier, eat less,” but that’s not all. The brain perceives lack of sleep as hunger.

You may need to ask family members for help so that they remind you of the time you need to go to bed and not disturb you after a certain hour. During your rest period, you need to put your phone into sleep mode.

The consequences of chronic lack of sleep can be physical and psychological, they affect all areas of a person’s life. To correct the situation, you need to provide yourself with the necessary duration of a comfortable night's sleep.

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Latest research data. Sleep is not only one of the most enjoyable and relaxing aspects of life, but also one of the most important. By closing our eyes in the evening, we give the body the opportunity to recharge after all the stress of the past day.

During sleep, millions of processes occur that promote memory, and cells repair and recreate tissues that we have damaged in reality. But when we don't sleep, none of this happens. Not only do we feel tired and unable to concentrate after a sleepless night; Long periods without sleep can lead to very serious health consequences. Scientists have studied quite well what happens to different parts of the body if you deprive it of eight hours of sleep a day. Research shows that lack of sleep can cause a host of serious and deadly diseases - from cancer to diabetes.

Here are some diseases that can develop due to lack of sleep.

1. Alzheimer's disease.

A 2013 study from Johns Hopkins University found that lack of sleep may both cause and accelerate Alzheimer's disease. This study was inspired by previous findings that showed that sleep is necessary for the brain to relieve "brain waste"- garbage deposits that can accumulate and lead to dementia.

In a study of 70 adult participants aged 53 to 91, the researchers found that those who reported poor sleep had more beta-amyloid deposits in their brains.

These so-called « sticky plaques» - a characteristic sign of Alzheimer's disease, so researchers concluded that lack of sleep prevents the removal of such “brain waste” from the brain.

Source: Spira AP, Gamaldo AA, An Y, et al. Self-reported Sleep and β-Amyloid Deposition in Community-Dwelling Older Adults. JAMA Neurology . 2013 .

2. Obesity and diabetes.

The link between diabetes and poor sleep has long been known, but a recent study from the University of Chicago found that lack of sleep may cause obesity, which in turn leads to diabetes.

Given that the level of fatty acids in the blood can affect metabolic rate and the ability of insulin to regulate blood sugar, scientists studied the effect of sleep deprivation on the accumulation of fatty acids.

After analyzing the sleep patterns of 19 men, the researchers found that those who slept just four hours over three nights had elevated levels of fatty acids in the blood from 4:00 to 9:00. This is 15-30% more than those who slept 8.5 hours every night.

In addition, it was found that elevated levels of fatty acids were accompanied by increased levels of insulin resistance, which is also a typical sign of prediabetes. Those who slept normally showed no signs of obesity or prediabetes.

3. Cardiovascular diseases.

Cardiovascular disease has long been linked to lack of sleep, but new research presented at EuroHeartCare(annual meeting of the European Society of Cardiology), found evidence of a clear correlation. After following 657 Russian men aged 25–64 for 14 years, scientists found that nearly two-thirds of heart attack survivors also suffered from sleep problems.

Moreover, among men who complained of poor sleep, the risk of myocardial infarction (a heart attack in which the heart muscle dies) was 2.6 times higher, and the risk of stroke was 1.5 times higher.

4. Suicide.

It may be shocking, but a 2014 study found a link between increased suicide rates among adults and lack of sleep, regardless of a history of depression.

The 10-year Stanford Medical University study looked at 420 middle-aged and elderly participants. Unfortunately, 20 of them, who suffered from sleep disorders, committed suicide. Based on this, the researchers concluded that people who regularly have difficulty sleeping are 1.4 times more likely to commit suicide.

Scientists call white men over 85 years of age a particularly vulnerable group in this regard. Their findings attributed the increase in suicide rates to sleep deprivation due to age-related health complications and stress.

5. Ulcerative colitis.

Ulcerative colitis, an inflammatory bowel disease that causes ulcers in the lining of the esophagus, and Crohn's disease can be caused by both sleep deprivation and excess sleep, according to a 2014 study.

Researchers at Massachusetts General Hospital have found that adequate sleep is necessary to combat inflammatory reactions in the digestive system, which are often the cause of the two aforementioned diseases.

After examining women who participated in the 1st (since 1976) and 2nd (since 1989) Nurses' Health Studies, scientists recorded an increase in the risk of ulcerative colitis as sleep duration decreased to six hours or less.

On the other hand, an increase in risk was also observed with increasing sleep duration beyond 9 hours, which suggests that the window for preventing inflammatory processes is quite narrow, requiring a certain duration of sleep.

This reaction was found only in adult women, but the increased risk of ulcerative colitis due to lack of sleep was in no way dependent on other factors: age, weight, smoking and alcohol consumption.

6. Prostate cancer.

A 2013 study published in the journal « Cancer Epidemiology, Biomarkers and Prevention » , found an increased prevalence and severity of prostate cancer in patients with sleep disorders.

After following 2,425 Icelanders aged 67 to 96 for 3 to 7 years, researchers found a 60 percent increased risk of prostate cancer in those who had difficulty sleeping. Those who had difficulty staying awake had twice the risk. Moreover, people with sleep problems were more likely to have advanced prostate cancer.

Scientists suggest that this is due to melatonin (a sleep-regulating hormone). According to their data, high levels of melatonin prevent the formation of tumors, while low levels of melatonin, caused by an excess of artificial light (a known cause of sleep deprivation), are often combined with aggressive tumor growth. This is why getting enough sleep is so important! Send this to everyone who hasn't figured it out yet!

Lack of sleep can cause a number of dangerous side effects. All systems of the body can fail, which will affect its functioning, from thought processes and memory to reflection in your appearance, body weight and general health.

Nine dangerous consequences of lack of sleep

Lack of sleep is especially harmful when the habit of sleeping little becomes chronic. And most of us are familiar with obvious signs of lack of sleep, for example, irritability and low performance.

But there are also more serious side effects with symptoms of sleep deprivation, about which not much is known. Let's find out what else is at risk from lack of sleep.

No sleep - no health

A person who constantly does not get enough sleep increases the risk of developing a number of chronic diseases. Sad statistics around the world indicate that 90% of people suffering from lack of sleep are susceptible to chronic diseases.

The most common problems associated with sleep deficiency:

Migraines, in which the head constantly hurts due to frequent lack of sleep;
Cardiovascular diseases;
Heart failure, heart attack;
Irregular heartbeat (arrhythmia);
High blood pressure;
Type 2 diabetes;
Paralysis.

Elusive beauty

Bruises and bags under the eyes, which make a person look like a panda or a zombie, will probably help out when you need to quickly get into character for a costume party. All you have to do is find the right suit. And my sleep-deprived friend has already done a great job on the “make-up”.

Just one night of tossing and turning on the bed gives the skin an unhealthy and rumpled look, the look - sternness, and the whole image resembles, if not a panda, then certainly a basset hound. Chronic lack of sleep affects your appearance even worse.

Lack of sleep can lead to premature skin aging. If you don't sleep for a long time, skin elasticity decreases. This is due to the fact that chronic fatigue, leading to excessive stress, contributes to the production of the hormone cortisol in the body. Its increased content is associated with the destruction of the protein responsible for the smoothness and elasticity of the skin.

Decreased alertness and ability to concentrate

The previous point causes the next one. Chronic fatigue and sleeping less than required often lead to accidents. The results of numerous studies show that fatigue due to lack of sleep, for example, in a driver, in terms of the speed of reactions to stimuli, can be equated to a state of severe alcohol intoxication.

Lack of sleep also has a negative impact on work processes, when an employee has an increased risk of injury or harm to others. In addition, often due to lack of sleep, memories are confused, turning into hallucinations.

Melancholy and decay. Depressive vicious circle

Lack of sleep significantly aggravates depression. Even 10 years ago in the United States, where various studies are very popular, a mass survey was conducted of people diagnosed with depression and those who are periodically susceptible to a state of increased anxiety. Study participants were asked to talk about their sleep habits.

Thus, scientists have noticed a direct relationship between the duration of sleep and the depth of depression. Those who slept less than six hours a night often showed clear signs of depression.

At the same time, and especially bad, some symptoms of a depressed mental state can affect the patient's ability to sleep. Therefore, a person simply must fight to get out of this vicious circle, regain his health and the ability to enjoy life.

Impact on learning processes

Sleep is very important and necessary for all cognitive processes, especially those related to learning. Lack of sleep reduces alertness and reduces a person's ability to concentrate for long periods of time. Namely, thanks to this ability we can better perceive and assimilate information.

Distracted attention also limits a person's ability to reason logically and solve problems effectively. It is obvious that the productivity and effectiveness of a tired person tends to zero.

Skills and emotions learned during the day are processed by the brain during the night and turned into memories. Long-term memory is based on this process. But due to lack of sleep, even very vivid emotions, various knowledge and acquired experience will remain “gathering dust” somewhere very far away “in the bins” of the brain. A person who has not had enough sleep is unable to remember large amounts of information.

To be or not to be?

The ability to reason logically, analyze and make decisions when lacking sleep is greatly reduced. And how could it be otherwise, if in such a situation the head often hurts and the person experiences discomfort. Therefore, difficulties in the process of comparing data, rational interpretation of events, facts and a standard set of information affect the ability to make the right decisions.

Naturally, people who do not get enough sleep behave especially inappropriately in stressful situations. What's bad about sleep deprivation is the ability to do things that people wouldn't normally do. Insomnia is known to cause hallucinations. A tired brain distorts the reality of a sleep-deprived brain and forces you to make strange decisions.

Don't sleep, don't eat, but get better

Proper sleep patterns help the body function as nature intended, maintain a healthy appetite and control hunger. Reducing the time allocated for sleep stimulates the production of the hormone ghrelin. It is this insidious hormone that makes us hungry and reduces the level of leptin, which suppresses appetite.

A person driven by ghrelin is likely to overeat. And soon the small deposits on the sides “in reserve” will turn into an impressive size.” Lifebuoy" As evidence, doctors cite statistics according to which people who sleep less than seven hours per week have a 30% higher risk of developing obesity than those who sleep 9–10 hours.

Libido on vacation

Both men and women who lack quality sleep note a decrease in libido and interest in sex. Lack of sleep leads to physical exhaustion, lack of vital energy and increased tension in the body, from which there is neither the strength nor the desire to move at all. In addition, men experience a decrease in the level of the male hormone testosterone, which also affects passion and desire.

Increased risk of premature death

In the ranking of the consequences of lack of sleep, this point would be worth mentioning first. But I didn't want to scare you. It should be noted that people with such a colorful picture of health problems and disrupted daily routine due to irregular sleep increase the risk of dying in their prime. Lack of proper rest is harmful to the body. And this can manifest itself in the form of malfunctions of organs, especially the heart and brain.

According to scientists, the human body requires 7-8 hours of sleep at night to recover. This duration may vary depending on the individual characteristics of the body, but a long-term lack of normal sleep is fraught with serious consequences for health. Recognizing the symptoms of chronic sleep deprivation allows the doctor to develop the correct treatment strategy.

Concept of chronic sleep deprivation

If you can't get enough sleep for several days or weeks, then it's too early to say that you have chronic sleep deprivation. Of course, lack of sleep will affect a person’s condition and appearance, but catastrophic disturbances will not occur.

You can fully experience the consequences of lack of sleep after six months, if you suffer from insomnia throughout this entire period, and your rest time is limited by external and internal factors. Studies have shown that a constant lack of sleep at night leads to poor health.

How does chronic lack of rest manifest?

The systematic lack of opportunity for the body to recover is fraught with negative disorders. Damage occurs to all systems and organs. Literally in a few days this will be reflected in the appearance, and then the whole body will fully feel it.

Symptoms from the nervous system

The brain is the governing organ of our body. Every night, when sleep overtakes him, he actively begins to process the information received during the day. During the period of night sleep, active restoration processes take place in the nervous system; if this is deprived of it, the consequences will not take long to arrive.

Within a few days, lack of sleep will manifest itself with the following signs:

Lethargy. This symptom does not allow a person to make quick and adequate decisions.
Impulsiveness. This is the other side of the coin, when a person reacts in exactly the opposite way. Makes rash decisions, which results in serious negative consequences.
Irritability. It’s difficult to admit on your own that everything around you is annoying, but those around you will notice it immediately.
Inability to concentrate. Constant lack of sleep reduces performance; a person is often distracted by extraneous things. When working on serious projects, this can lead to errors and problems.
Memory deteriorates. There is a realization that you cannot remember basic things.
Drowsiness leads to clumsiness in movements. This is caused by brain fatigue; the cerebellum, which is responsible for coordinating movements, is unable to adequately perform its functions.
If you do not give the body the necessary rest for a long time, it will certainly begin to make up for this deficiency. The brain will periodically simply turn off, this is the so-called microsleep.

Attention! The danger of lack of sleep is that nodding off while driving a car or while working with complex mechanisms can end disastrously for the person and those around him.

Depression. Chronic lack of sleep depletes the nervous system. This leads to aggression and irritability. Depression gives way to bouts of anger and rage. Adolescence is the most vulnerable in this regard. The psyche during this period is unstable. Lack of sleep and constant fatigue lead to emotional depression, which can lead to suicidal thoughts.

Statistics say that chronic lack of sleep can lead not only to depression, but also to serious mental damage, including insanity.

The listed symptoms are a serious reason to think about providing quality rest for the body.

Reflection of lack of sleep on appearance

All you have to do is not sleep for one night and it will all show on your face. They say that a person's appearance can be deceiving, but not in this case. You can recognize a sleep-deprived person by the following signs:

Red eyes. This is the first consequence of a sleepless night.
Paleness of the skin.
Dark circles appear under the eyes.
The eyelids become swollen.
Sickly appearance.
Overwork from chronic lack of sleep gives a person a sloppy appearance.

If, after a bad night's rest, you sleep for at least half an hour during the day, then the person begins to look fresher and more rested.

Response of other organ systems to sleep deprivation

After some time, symptoms of lack of sleep will become noticeable in the functioning of all other organ systems. This will affect a person’s well-being. If the following symptoms are observed, then you can safely diagnose chronic lack of sleep, which will have to be treated urgently:

As a result of a lack of rest, the immune system weakens, the ability to fight pathogenic viruses and bacteria is lost, and a person begins to get sick often.
The negative impact of lack of sleep also affects vision. It is quite common after several sleepless nights to notice that the letters are blurred and the clarity of the image decreases.
Blood pressure increases. This manifestation is usually for people suffering from hypertension and vegetative-vascular dystonia. With VSD, the vascular system works with errors, and if you do not get enough sleep constantly, the situation will worsen.
The person begins to gain weight. It would seem that you sleep less, spend more energy, everything should be the other way around. But you won’t be able to lose weight by depriving yourself of sleep; lack of rest disrupts the hormonal balance; you constantly want to eat, which leads to weight gain.
Sleep deprivation syndrome is fraught with early aging of the body. Miracle anti-aging products and masks will not help if you regularly do not get enough sleep. Chronic insomnia increases the production of cortisol, which leads to the formation of large amounts of sebum. It is his fault that the skin shows signs of aging much earlier.
After several sleepless nights, a headache will certainly bother you.
Dizziness indicates vascular disorders.
The functioning of the digestive tract deteriorates, which is manifested by nausea and stool disorders.
With constant lack of sleep, thermoregulatory mechanisms suffer, which leads to chills. Body temperature may rise or fall sharply for no reason.

Depriving your body of proper sleep is no joke. Serious illnesses will not take long to appear. Failure to take timely measures will lead to the need for long-term treatment.

Causes of chronic sleep deprivation

To decide what to do about persistent insomnia, you need to find out the reasons for the disturbance in night rest. They can be completely different depending on gender.

But it should be noted that not only external factors, but also internal problems can disrupt sound and healthy sleep.

Causes of lack of sleep in women

It has been noticed that females are much more likely to suffer from insomnia. This is associated with increased emotionality and sensitivity. That is why in the first place among women there are psychological causes of nighttime sleep disorders, not short-term, but long-term disorders.

Doctors include such provoking factors as:

Prolonged stress. First of all, they can negatively affect the quality of sleep.
Conflicts in the family or at work.
Quarrel with a loved one.
Wedding preparations.
Carrying a baby and waiting for future births.
The appearance of a baby.
Loss of loved ones.
Change of job or place of residence.

The vulnerable female psyche cannot perceive all these situations calmly, which leads to the development of chronic insomnia.

What prevents men from sleeping soundly?

Both external and internal factors can disturb the peace of mind in men. Among the most common are:

Problems at work. Considering that for most males it is important to realize themselves in society, any problems and failures are perceived acutely and painfully. How can we cope with this and sleep normally?

Workaholism or ordinary overwork. Often men, especially office workers and lawyers, return home and continue to work. The whole evening is spent at the desk and computer. Can one really call sleep complete after such brain overstrain?
Change of marital status. Men perceive changes in their lives very painfully. For them, the birth of a child, marriage or divorce are equally stressful.
Business. People who are busy with personal projects and running their own businesses constantly worry about their future. Even when going to the bedroom, the brain continues to think about the right decisions and expedient moves.
Everyone knows that drinking and smoking is harmful, but they do not suspect that bad habits affect the quality of sleep. Sometimes getting rid of them is enough to significantly improve your night's rest.

You can try to remove the listed reasons, then the morning will not be accompanied by a feeling of fatigue and weakness, but of vigor and good mood.

Common Causes of Sleep Disorders

There are some factors that disrupt sleep in everyone, both adults and children. These include:

Stuffiness in the room. Before going to bed, you should always ventilate the room to increase the concentration of oxygen and reduce carbon dioxide. During sleep, full cellular respiration will be ensured, which will improve the quality of sleep.

An uncomfortable bed is the first thing that can disrupt sweet sleep. The choice of sleeping place must be approached thoroughly. It is better to purchase orthopedic models to maintain the correct position of the spine during sleep.
Many people note that they cannot sleep in an unusual place, for example, at a party. Even having a quiet and comfortable bed does not help you sleep soundly.
Extraneous noise. It is advisable to sleep in complete silence. If household members are watching TV in the next room, you can use earplugs.
Lighting. In the bedroom, it is better to hang dark and thick curtains on the windows so that the early dawn in the summer and the sun's rays do not awaken you prematurely.
Taking coffee, strong tea or a hearty dinner can simply disturb your sleep. After a late-night meal, you may feel nauseous in the morning and feel exhausted.

If, after eliminating all these factors, sleep does not improve, then the reason lies elsewhere.

Physiological causes of sleep disturbance

If all external factors are eliminated, and sleep does not improve, then the cause should be sought in diseases of the internal organs and physiological conditions. Insomnia can be caused by:

Apnea. Night snoring disrupts the sleep of not only household members, but also the snorer himself. The danger of such a violation is that a short-term cessation of breathing may occur. The next morning a person feels weak, tired instead of cheerful.
Bedwetting, which can often affect children. If there is a problem, you need to visit a neurologist to find out the causes and prescribe adequate treatment.
Joint diseases can deprive a person of sleep. Nights become especially restless when the weather changes.
High blood pressure. If a person suffers from hypertension, then the levels may jump in the middle of the night, for example, due to a stuffy room or being overweight.

The culprit of chronic lack of sleep can be a hormonal imbalance, which is often observed in the female body during pregnancy and during menopause.
Restless legs syndrome. May disturb you at night if you have diabetes, anemia, or joint diseases. During sleep, a person makes restless movements with his legs and often wakes up.
The body lives according to its own biological rhythms; if they are forcibly violated, then in response we get insomnia at night, and the next morning we get a sleepy look and a bad mood. Biorhythms can be disrupted by: night shift work, time zone changes, entertainment events in nightclubs.
Elderly people and those with heart pathologies may be awakened by an attack of angina.

In medical circles, chronic sleep deprivation is a disease that requires serious treatment.

Consequences of lack of sleep

The body is a complex system where everything is interconnected. Violations in one place will certainly lead to negative consequences in other systems. Night sleep is necessary for recovery; if you deprive the body for a long time, it will forcibly begin to demand rest. This will lead to falling asleep right at work or, even worse, while driving a car.

stroke;
obesity;
loss of ability to think sensibly;
pathologies of the heart and blood vessels;
oncological diseases;
chronic depression;
weakening of the immune system.

Interesting information is presented in the film about the dangers of lack of sleep. The pictures of the video on the screen make you think about the importance of full and healthy sleep.

Traditional recipes for strengthening sleep

If you have insomnia, it’s not always worth running to the pharmacy and buying medications to improve your night’s sleep. You can use folk remedies, which are often quite effective:

Before going to bed, it is useful to take a soothing bath with the addition of pine extract. It will help get rid of headaches and relieve tension.
Herbal teas, for example, a drink with mint, lemon balm, oregano, and chamomile, have a calming effect. A cup of a pleasant drink can induce sound sleep.
For chronic problems, it is useful to take vitamin supplements. They will have a positive effect on brain function, activate cell regeneration, and improve skin condition.
Take a glass of warm milk with a spoon of honey at night.

If folk remedies are powerless, then you will have to take a pill to improve sleep. But the choice of drug should be discussed with your doctor so as not to worsen the situation.

If you want to lie down during the day, then you shouldn’t do it.
Fighting sleep at 9 pm can result in insomnia after you go to bed, so don’t force yourself to finish watching the movie and force your eyes open.
Give your body physical activity during the day.
Avoid heavy dinners and coffee before bed.
Before going to bed, you need to take off your day clothes and put on comfortable pajamas.
It is advisable to go to bed at the same time every day.
The air temperature in the bedroom should not exceed 18-20 degrees.
Before going to bed, it is useful to take a short walk.

Make it a habit to read before going to bed, but the literature should be appropriate.
You should go to bed before 12 o'clock; it has been noted that sleep before midnight is of better quality.

Lack of rest, if it occurs occasionally, will not bring negative consequences for the body. But systematic lack of sleep is fraught with serious complications, therefore, if you cannot cope with the problem on your own, then you should not postpone your visit to the doctor. Remember, full and healthy sleep is the key to the well-being of the body and youth.