A remedy for improving sleep in 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 in the quality of sleep. But without a full night's rest, a person quickly becomes exhausted and cannot maintain high performance throughout the whole 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. The easiest way is to remove everything first. negative factors, preventing you from sleeping well at night. This alone will significantly speed up falling asleep and lead to improved sleep quality.

Here are the main factors that negatively affect an adult’s sleep:

1. Bad habits: alcohol, smoking, drugs. Violate normal work brain, impair blood circulation, disrupt the natural alternation of sleep phases.
2. Abuse of coffee and energy drinks. It's overstimulating nervous system, increases arterial pressure, provokes overwork.
3. Severe and/or prolonged stress increases the concentration of adrenaline in the blood, does not allow the brain to disconnect from solving current problems and interferes with normal sleep.
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. Failure to comply with the regime disrupts 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 influenced by: lifestyle, frequently consumed foods, intake 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, it is unlikely that anyone will want to move to the village in order 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 by reviewing and changing familiar image life.

Lifestyle

Nothing affects sleep more than lifestyle. With proper organization, a person quickly falls asleep and rests peacefully throughout the night. But if you don't take this into account important factor, then first you will start dreaming disturbing dreams, which no dream book can interpret correctly. And there's not far to more serious violations sleep and all problems associated with chronic insomnia.

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

Many people don't believe that they are like this by simple means You can noticeably improve your sleep. But those who change their lifestyle to a healthier one unanimously say that the results appear very quickly.

Instead of the usual 20-30 minutes, 10-15 will be enough to fall into a deep sleep, and after 7-8 hours of sleep a person will wake up on his own with a feeling of vigor 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 others that can prevent 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 finish 1.5-2 hours before bedtime, try introducing foods that improve sleep 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 foods, too sweet or sour fruits, starchy vegetables.

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

Medications

Many people mistakenly believe that the simplest and most effective method, how to improve your sleep - these are medications. In some cases, their use is indeed 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 is strictly contraindicated. Many of them quickly become addictive, and after withdrawal, insomnia returns again.

Harmless when correct use are only natural and multivitamin preparations that regulate the normal functioning of the entire body 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 has difficulty falling asleep. But its overdose is also harmful. Therefore, before taking magnesium supplements, it is better to do a detailed blood test.
• Melatonin. Now on pharmacy shelves there are preparations containing the ready-made sleep hormone melatonin. They help you fall asleep quickly, but you can’t use them all the time. By receiving melatonin from the outside, the body will stop producing it on its own.
• Plant extracts: valerian, motherwort, mint. Have a calming effect and promote rapid offensive deep sound sleep.

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

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

Folk remedies

Many people additionally strengthen their 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 the raw materials is checked by specialists.

Has a relaxing effect on the body and a calming effect on the psyche water treatments: 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 correctly selected acupuncture points so that a sound sleep does not keep you waiting.

No less popular and effective means 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 the main thing is that all these methods will only bring health benefits and teach you to fall asleep on your own, without the use of medications.

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 performance, which improves attention, memory, simply keeps us in good shape and adds pleasure to life. I am, of course, talking about “good sleep.”

If you want to give your best performance at work, you simply need to get a good night's sleep. Albert Einstein said:

"My best job starts the day after I’ve had a good night’s sleep.”

Yes, it looks simple. However, more than 30 percent of the country's population currently 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 a modern metropolis.

How to improve your sleep

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

Set yourself a clear schedule and stick to it.

If you know that you will never be in bed at 22:00, do not set yourself such a goal. Set the time to 22:30, 22:45. The trick is to set a deadline that won't be stressful for you.

Stop taking stimulants after 8:00 p.m..

You will be surprised by the list of what the Ministry of Health classifies 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 strengthen the synaptic responses of the brain, stimulate it, so it is difficult for the brain to enter the relaxed state necessary for falling asleep quickly.

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

Don't overeat.

A light snack before bed is okay, but large amounts of food, especially after 6 p.m., can cause physical discomfort: It will be difficult for you to just lie down and, therefore, 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. It’s not for nothing that 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, here it is - time to be lazy! Suppress the desire to be creative before bed, forget about work and other troublesome matters. Often great ideas come to us just before bed, and we spend an extra hour or two working instead of going to bed. It's 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 before bedtime. 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. The REM sleep phase is the key to ensuring that your sleep will bring you the desired feeling of vigor and freshness in the morning.

Turn off the TV.

How many people do you know who go to bed on time, get enough sleep regularly, and feel a surge of strength and energy in the morning?

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

Most people wake up in the morning, pour coffee slurry into their stomachs, put matches in their eyes and, encouraged by the music of yawns, rush off to work.

Is it possible to change this tradition?

Our article brings to your attention 11 effective 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 repeating cycles, each lasting up to 90 minutes. So, every 90 minutes. we pass about fast and slow sleep of different durations. 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.

How to use it?

If you need to get up at 6:30 a.m., calculate your desired bedtime in an hour and a half increments. It turns out that by 23.00 or 00.30 you need to stay in bed.

2. Find your number of hours.

Of course, we all know the 8-hour rule, but each person’s body is individual: some people need much more time for proper rest, while others...

Make a rule for yourself to get up at the same time for 2 weeks, but go to bed when you feel tired and drowsy. Your brain will very soon assign itself a comfortable regime that you just have to follow.

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

10. Use the bedroom only for relaxation.

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

To ensure a good night's sleep, divide your apartment into clear areas for work and rest; don't confuse these areas anymore.

11. Drink herbal tea before bed.

Often we cannot sleep because the nervous system is too tense or exhausted; the body simply does not have enough energy for relaxation.

How to give him the push he needs?

Every person knows that proper sleep is necessary to restore strength. It is very important for the nervous and other systems and 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 to fully rest.

Unfortunately, not many people can boast of a sound, restful 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 wake up frequently. Because of constant lack of sleep the person feels tired and overwhelmed. In addition, this condition is often the cause of many pathological conditions.

If a person suffers from insomnia and frequent night awakenings, serious harm is caused to his body. How do they influence similar violations on the body, how to normalize sleep in an adult using folk remedies? I'll 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 and mental fatigue. Performance decreases significantly, memory and attention suffer, pain and dizziness occur. Arises excessive irritability, depression develops.

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

How to normalize sleep using folk remedies?

Folk recipes

To normalize sleep in an adult, it is useful to use lavender oil. Before going to bed, drop a couple of drops on a piece of refined sugar, then suck the sugar until completely dissolved (then don’t forget to brush your teeth).

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

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

A good remedy To quickly fall asleep at night, take a warm bath with sea ​​water. Before going to bed, fill the bath with water (37-38 degrees). Put half a kilo there sea ​​salt, wait until its crystals dissolve completely. Salt can be bought at a pharmacy or regular store. Lie down, relaxing your muscles, in salt water for 15-20 minutes. This procedure will definitely help. In case of persistent sleep disturbance, carry out the 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. Place it on your pillow. Lie your head directly on the bag of salt. Insomnia usually disappears after a few nights.

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

There is one more very effective remedy to restore sleep in an adult - honey with Borjomi. Place 1 tbsp in a cup. l. natural honey. Add 1-2 tbsp. l. mineral water“Borjomi”, 1 tsp. lemon pulp (seedless). Mix everything well. Eat the mixture once after meals, better in the morning.

Insomnia is often associated with a rush of blood to the head. To restore blood circulation, apply calf muscles mustard plaster. Through a short time you'll fall asleep.

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

Remember that to restore, normalize sleep, and get rid of insomnia, only folk recipes not enough. It is necessary to restore the damaged biological rhythm body. To do this you need to comply specific mode, in particular, go to bed and get up in the morning at the same time.

It is important to understand that these problems are not an independent illness. These are usually manifestations of neurosis, nervous, mental disorder or some other disease. Therefore, if simple folk remedies don't help fix night sleep, do not delay visiting your doctor. Be healthy!

Insomnia is falling asleep late and getting up early, reducing the depth of sleep and interrupting it at night. Insomnia manifests itself partially or complete absence sleep. Moreover, such a violation can occur even in absolutely healthy person with mental excitement or fatigue. 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 methods of alternative and traditional medicine.

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

There is no better homemade 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 a sleeping pill based on honey, take a tablespoon of honey and Borjomi mineral water. Mix and add half a tablespoon of finely chopped lemon. Mix all ingredients well and consume 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 apply lavender oil to your temples before going to 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 30 to 50 grams of honey in the evening and morning, 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 spoons before going to bed. Full course lasts several months.

If sleep disturbance is caused by a rush of blood to the head, then you can apply grated horseradish or mustard plasters to your calves. When performing this procedure, it is recommended to use cucumber pickle diluted with honey. It is worth noting that this remedy is a good laxative. 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 ingredients thoroughly and consume a few teaspoons of the pulp immediately before bed. After taking it, you will fall asleep literally within half an hour. If you wake up in the middle of the night and feel severe weakness, then you can repeat taking such a sleeping pill. Honey itself has a calming and tonic effect. If you mix it with apple cider vinegar, then the effect will only intensify. This product cleanses blood vessels well.

Expert opinion

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

If you have problems falling asleep and staying asleep very rarely, you can use traditional methods. An hour and a half before bed, drink relaxing mint or lemon balm tea. An infusion of valerian or motherwort is excellent for calming. Also promotes calm and sleep soundly warm milk with honey.

Herbal infusions

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. ordinary hop cones and valerian rhizomes. Of course, chop all the ingredients and then mix thoroughly. Take approximately 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 broth 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 mint and peppermint. Grind everything and mix well. Take a tablespoon of the resulting mixture and pour 200 milliliters of boiling water for 30 minutes. Take 100 milliliters three times a day.

Take 10 grams of mistletoe, peppermint, hawthorn flowers, motherwort, and valerian rhizomes. Grind everything and mix. A tablespoon of prepared herbal collection pour in 200 milliliters of water and let stand for 30 minutes. Take the prepared infusion at night and a glass in the morning.

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

Take 5 grams of calendula, thyme and motherwort flowers. Grind and mix. Pour 10 grams of the mixture with 200 milliliters of water and boil for 15 minutes. Then remove the container from the heat and let it sit for an hour. Take 100 milliliters before bed, adding a little honey to the broth.

If you don’t know exactly the cause of your insomnia, then you shouldn’t take any remedies on your own. Better visit your doctor. Perhaps the reason lies not only in stress.