Insomnia: how to beat it?
According to statistics, every third man after 40 years of suffering from insomnia. Many people do not pay attention to it, is not considered a serious problem – and for good reason. This disorder can lead to serious complications and even stroke and heart attack. Tell how to fight it.
What is insomnia?
A condition in which the patient at least three times a week is not getting enough sleep because of being unable to sleep. Occasional insomnia usually goes away on their own, requires constant professional assistance. But in any case, nothing good for health it does not carry – it is necessary as quickly as possible to get rid of.
What to do with it?
First of all, try to figure out why. If you have recently changed jobs or have a baby, it is most likely the body’s response to stress. Sometimes insomnia can cause medications: antidepressants, drugs for pressure, antihistamines, and corticosteroids.
If sleep problems last for a long time, check your health: do you have signs of depression or anxiety disorders? Cause insomnia may be sleep apnea – a dangerous condition in which while sleeping a person involuntarily stops breathing. It is usually accompanied by snoring, fatigue and headache. Ask loved ones to see how you breathe during sleep.
Bad habits also interfere with healthy sleep: if you objedts before bed and all night sitting in a smartphone, not surprising that the body can’t fully relax.
Try to reduce stress levels and create a comfortable environment for sleep:
- The room should be dark and chilly: 16 to 18 degrees (although for some it is too cold).
- If you live in a noisy area, use earplugs;
- Remove the alarm until morning observation time increases anxiety;
- Relax in the evening, meditate or take a warm bath. Do not watch horror movies, do not read the news;
- Try to eat 3-4 hours before bedtime.
You should also give up alcohol, cigarettes and a sedentary lifestyle, these habits affect the quality of sleep. And do not force yourself to lie: if you commit to sleep disorders, there is a syndrome of “waiting for insomnia.” Dealing with it can’t even powerful drugs. Better get up and go about your business.
And the drugs?
Only if they are prescribed by the doctor. And then, with great care. In Russia drugs abused 4.5% of the people – and this problem is highly underrated. For comparison: in the West, it makes only 0.2%, but the situation there think almost trouble on a national scale.
When to go to the doctor?
When your insomnia “will be” 3 months. This means that the body cannot cope with the problem alone.
To help you from insomnia ready applications for gadgets. But experts advise not to use them. Details – in the article “Artesania: why apps for sleep monitoring harmful”.