Healthy sleep - is it possible?
Human sleep disturbance is a worldwide problem. Statistics show that sleep disorders affect large numbers of people. It can be small or even life-threatening. Most people experience trouble sleeping occasionally at least. This is evidenced by the wide distribution and use of hypnotics. Women complain for sleep disorders more often than men. The most common detections are insomnia, talking in sleep, at least, snoring, but still there is sleep apnea, walking in a dream. Sleep is needed to our brain: this time it processes the received information the day, there is an exchange between the subconscious and conscious. If a person sleeps little, quick wits, reaction speed are decreased, sense of humor is lost, emotion, and immunity are weakened. For insomnia sleep maintenance is disturbed. What is insomnia? It can be expressed in one of three options as violation of falling asleep in most cases, which is stretched to an hour or longer; difficulty in maintaining sleep; possible early awakening, after which it is difficult to fall asleep again. Characteristically, these problems are repeated almost every night, completely exhausting human.
What causes insomnia?
The causes of insomnia, a lot, the most wide-spread can be psychological problems, strong or sustained stress, a violation of the usual conditions, as well as other illnesses (obesity, heart disease, Parkinson's disease, diabetes, ADHD, mental illness, chronic gastritis, bronchial asthma, hypertension) or the use of psychotropic agents, alcohol, drunk before sleep, or a cup of strong coffee, overeating in the evening, especially the fatty foods. Sleep deprivation can be caused by noisy games, intense mental work, smoking, fascinating reading before bedtime. Insomnia also occurs when fatigue or constant expectation of poor sleep, as well as lack of physical activity. It appears as a side effect of many mental illnesses, when a person is capable and critically perceives reality. In depression the patient may wake up too early or have difficulty falling asleep. Anxiety disorder leads to the surface, intermittent sleep. If insomnia is invoked by some other illness, its treatment - is the best means to get rid of insomnia. It is often the cause of sleep disturbances and somatic diseases (ulcer, cholecystitis, low back pain, etc.). Feeling the pain, the man is difficult to take the right position for sleeping. At night he sleeps superficial and often wakes up. At constant symptoms of the underlying disease can become chronic insomnia.
Very often, for human suffered insomnia it seems that they do not sleep at all. During the day most of human feel that they are constantly sleepy, and can t fall asleep at night or napping, immediately wake up, often see the same dreams. Stuffy room, infections, prolonged pain (aching tooth), stressful situations at work or home - all these can lead to sleep insomnia. Lack of full sleep entails further deterioration of health, and thus the emergence of new diseases. In addition, with insomnia attention is getting worse, there is irritability, nervousness, and many other symptoms, which are imprinted on the relationships in the family, with friends and at work. Recognize insomnia is easily by complaints about the lack of sleep and an external view of the patient: puffiness under the eyes, dry mouth, red eyes, drowsiness, depression.
How is it treated?
Insomnia treatment plan is chosen individually, depending on the etiology and severity of symptoms of the condition. Most often recently started, non-severe insomnia responds well to non-drug sleep aids as:
- stimulus control therapy: create a pleasant environment, the darkness and the silence, lie down, relax, fall asleep;
- ensuring adequate sleep hygiene: sleep in the dark, in a well-ventilated room, not to drink caffeine or alcohol at night, do not smoke, eliminate physical inactivity;
- sleep restriction therapy: the patient goes to bed for time equal to his sleep, then this time is increased by 15 minutes / week;
- relaxation techniques;
- cognitive therapy;
Natural sleep remedies (Ashwagandha, Mental Pills, SleepWell, Vitamin E, Tagara, Melatonin, Anexil, Brahmi, others) can be taken after a thorough examination by the expert. In this case, the risk of complications is much less. In the treatment it is possible using such sleeping pills of benzodiazepine tranquilizers (Ativan, Xanax, Dormicum, Imovane, Valium, Bromazepam, and so on), Z-hypnotics (Ambien (Zolpidem), Ambien Stilnox), antidepressants (Elavil, Sinequan, Desyrel, Paxil CR, Zoloft, REM Again, Alert Caps), barbiturates, magnesium-based drugs.
Possible complications and consequences
- Daytime sleepiness.
- Reducing the concentration and reaction speed.
- The deterioration of the ability to learn.
- Reduced performance.
- Bad mood.
Prevention of insomnia
If the insomnia is not a symptom of another disease of the body, you can easily avoid this condition, adhering to all the rules of reliable prevention. These basic tips may help to resolve not only the phase of sleep, and emotional state. Among the preventive measures it is important to highlight the following aspects as give up coffee consumption in the evening and at night, limit the use of alcohol, do not lead an active lifestyle before going to bed, do not take some medicines with tonic effect before going to sleep, listen to relaxing music in the night, eliminate stress from your life, yoga, carry out walking at night in the open air.