The visit of this uninvited guest is unlikely to please anyone. Insomnia is a painful condition that takes away strength, deprives joy, destroys health. What if she’s here? How to ward off insomnia, to expel it from your life — if not forever, then at least for a long time?
What is insomnia and where it comes from
Insomnia is a sleep disorder that occurs under the influence of various factors. I want to sleep — and sleep is not possible. Or it is possible, but the dream is short-term, superficial, disturbing. Sometimes a person, normally falling asleep in the evenings, wakes up in the middle of the night and can not sleep again.
As a result, in the morning instead of vivacity — fatigue, lethargy. Dark circles under the eyes, dull skin, reddened eyes complement the picture. Performance is reduced, there is irritability, mood at zero. Depression and insomnia — friends, often go hand in hand, and sometimes it is difficult to say what was the cause and what is only a consequence.
The problem is complicated by the fact that long-term sleep disorders lead to serious malfunctions in the body. Hormonal balance is disturbed, neuropsychiatric condition suffers, immunity is weakened – as a result, chronic and acute diseases are aggravated. And all this, in turn, only fuels insomnia.
Is there a way out of the vicious circle? Certainly. We will have to make some efforts, perhaps even change something in my life. But it’s not too high a price to pay for health, is it?
How to get rid of insomnia
Immediately it is necessary to understand: a miracle tool that allows without the hassle to save anyone from insomnia, has not yet been invented. Yes, there are sleeping pills – but this is not a panacea.
First, they absolutely can not “appoint” yourself — it should only be done by a doctor. Second, most of these drugs have side effects. And when deciding on medication, they also need to be taken into account. Put on one scale the expected benefit, the other possible harm. And properly to weigh, sensibly having judged that after all more.
Of course, swallowing a pill is easier than getting rid of bad habits, for example. The choice is always yours. And we will propose a strategy for dealing with this intruder.
Step 1: find the reason
Insomnia always has a reason. It never appears just like that-something causes it, something serves as a push, something feeds. And if we don’t find the source of the problem, we can’t solve it.
Insomnia can be caused by:
- stress, increased nervous tension, vivid impressions, strong emotions;
- mental fatigue;
- external causes, physical discomfort;
- the failure mode of the day;
- taking any tonic substances;
- dysfunction of the nervous system;
- various acute or chronic diseases.
Very often insomnia is whether they are sensitive, emotional, vulnerable. They all take to heart, worry, upset for any reason-and the nervous system can not withstand constant stress.
The reason is not the same. For example, a systematic violation of the regime is often accompanied by fatigue, and in people with increased excitability of the nervous system — also the inability to disconnect from the problems. And measures in this case, of course, should be comprehensive.
Step 2: go on the offensive
Finding the causes of insomnia, you can choose the ways and means of solving the problem. And it is often worth starting with your own way of life — often it is in it that the roots of our troubles lie. What can be done?
- To establish the mode of the day
Try to go to bed at about the same time (no later than 23:00) and sleep at least 8 hours. At first it may seem that it does not help, but after some time you may notice that began to fall asleep easier and faster.
- Get rid of bad habits
It’s not just about Smoking, for example, or drinking alcohol. To watch the evening “sentimental” series, or the outrageous talk show is also a bad habit, kind of addiction. And every evening an extensive dinner, after which the heaviness in the stomach does not sleep, can be classified in the same category. List you can easily be able to continue.
- Make good habits
If we decide to get rid of some habits — they should be replaced by others. Useful, of course. For example, instead of TV series — needlework, or an evening walk, or a relaxing bath with herbs. Choose what personally helps you to calm down, find peace of mind, relax, relieve the daily stress.
- Increase physical activity
Remember the summer in the country: after working in the garden or in the garden, we often do not even remember about the problems with sleep — to get to the pillow. But in winter, when we move a little and rarely in the fresh air, we are visited by insomnia. To solve the problem will help regular Hiking, or exercise in the gym, or light exercise (they can be performed at home, a few hours before bedtime).
- Learn to disconnect from problems
It’s complicated. Sometimes very difficult. But if thoughts of work or home problems persistently pursue you day and night, depriving of sleep, you risk soon enough to bring yourself to a nervous-mental and physical exhaustion. And no means will save you from insomnia, if you fail to cope with your thoughts.
The difficulty is that all of the above takes time. It is impossible in one day to rebuild the usual life, get rid of bad habits, become a calm and balanced person. And sleep want already today! What to do? You can use proven folk remedies.
Folk remedies for insomnia
In the Arsenal of traditional medicine stashed a lot of simple and affordable tools that are often successfully replaced tablets. And it does not have side effects, which is important. Here are just a few of them.
- Drink a glass of warm milk at night, adding 1-2 teaspoons of honey (if you are not allergic to honey).
- An hour before sleep, to cook and to drink 0.5 cups of cabbage juice.
- Make a herbal pillow stuffed with a mixture of herbs with a calming effect or one plant — to choose from.
- Take before bedtime bath with soothing herbs (the water temperature should be no higher than 37 degrees).
- Tincture of fennel seeds on the fault
Grind 50 g of dill seeds. Pour 0.5 liters of wine and cook on low heat under the lid for 20 minutes. Remove from heat, wrap, insist 1 hour, strain. Store in a well-sealed container in the refrigerator. Take 50 ml before bedtime.
- Rinsing with infusion of oregano
Pour a handful of dried grass oregano 3 liters of boiling water, wrap and insist 1.5 hours. Strain the infusion and wash their heads before going to bed.
- Lemon juice with honey and nuts
Take 1 Cup freshly squeezed lemon juice, add 2 tablespoons buckwheat honey and 2 tablespoons chopped walnut kernels. Mix thoroughly until smooth. Take 1 tablespoon at bedtime. Important: make sure you are not allergic to the components of this mixture.
One little secret
If you feel that you can not sleep again, do not resist. Lie without sleep and think: “Here, again it does not work… again tomorrow to go to work sleepy” — not a way out. Peace is not added, get to sleep will not help — it only makes it worse. Instead, try “cheating” insomnia.
In such a case you should be in store for some activity which you personally good distraction and comforting. In any case, it doesn’t attract — or risk all to get to sleep. But frankly boring the selected case is also not supposed to be. What exactly it will be — only you know. Someone knits, someone reads, someone lays out solitaire…
If the choice is made right, after some time you will feel that you irresistibly tends to sleep. Here, without losing this state, we quickly put off our “sleeping pills”, turn off the light — and go to the coveted embrace of Morpheus. Try it! It really helps.
Step 3: consolidate what has been achieved
Insomnia is insidious: once you get rid of it, you can not be completely sure that it will not visit again after some time. If you go back to the old habits and lifestyle, the new meeting will not pass. Therefore, having developed a “winning strategy”, stick to it and after insomnia recedes. In the end, the correct mode of the day, moderate exercise and the ability to control your emotions-very useful habits, right?
Do you know insomnia? How do you deal with it? What means help you? Share your recipes for insomnia in the comments.