Our expert neurologist Natalia Bochkareva.
On the nerves
In the morning hour in traffic, in the evening, the child stated that it no longer intends to go to English lessons, tomorrow darling husband would come home after midnight, "noting" meeting with friends, and the next day the chef will transparently hinted that the upcoming reduction, most likely, will primarily relate to your Department. As they say, "C'est La vie".
By the way
If you suffer from sleep disturbances more than a month and this has a negative impact on your daily health and interferes with your work, you need treatment of sleep disorders, consult your doctor or a specialist somnologist.
Unpleasant events - small and serious in our lives enough. And not everyone knows how to react to all this is absolutely quiet. A measure of retribution for the stress is different, but for most people it all starts with sleep disorders or banal insomnia.
Almost all of us from time to time have problems with sleep - and this is understandable: we live in a mad rhythm, under the oppression of daily enormous emotional and psychological stress. It would seem that the more we piled, the better we should sleep because the body needs the rest. But, paradoxically, everything is exactly the opposite: the higher the voltage, the worse we sleep.
And everyone has his own problems: one can not long to fall asleep, the other wakes up in the night or in the morning, and sleep - in any eye. And to break this vicious circle difficult: stress does not sleep, but because of poor sleep the body cannot deal with stress. What is clear, the question is what to do?
The panic!
This versatile Board Carlson, hero of the famous and much beloved by all tales, worth remembering and often do not panic, we must learn to fight with insomnia and with own worries and concerns.
It is important
Start taking sleeping pills, don't forget the rule of four "not":
- do not exceed the prescribed dose if the drug you are not affected.
- do not drink alcoholic beverages simultaneously with drugs by means of their interaction can lead to coma and even death.
- do not use hypnotics for more than 4 weeks in a row.
-do not stop abruptly taking the drug, its dose should be reduced gradually, so that after the abolition of the hypnotic sleep is not deteriorated.
First, the rule is: two hours before bedtime all problems aside. Forbid yourself "spin" the day's events of the past, to think about how to solve the problem. Are you going to do tomorrow with a fresh mind. It's easy to give this advice, but how was he to follow? In stages. Ideally, the best way to escape from problems - take a walk before bed at least half an hour.
To set yourself on a night's rest will help correct relaxation. To begin better with a warm bath, or at least with a warm foot bath - water treatment excellent tension. Nice to drink a soothing Cup of tea with valerianicum root, hops, motherwort, or warm milk with a teaspoon of honey.
Others will help you relax easy distractions fiction or low voice broadcasting TV. And someone, on the contrary, need complete silence and darkness in the bedroom. This is very important, therefore, if the spouses in this regard, the interests are different, and need to fill in different rooms.
Try comfortably in bed, close your eyes and do this breathing exercise. Take slow, deep breath, inflating the abdomen through the diaphragm, exhale. Repeat the exercise several times, making breathing less, and when you exhale maximally relax. You can, breathing, mentally counting: times - sheep, two sheep, it helps to relax the mind.
All sheep in a barn, where is the dream?
But don't assume his flock too long, if for 15-20 minutes to fall asleep failed - do not torture yourself, stand up. Take care of some business, but not at the computer.
Begin to yawn? Lie down again. Sleep again, as the wind blew? Then get up again. Usually, after two or three visits can quickly fall asleep. Generally it is necessary to know: the less time you spend in bed before going to sleep, the stronger the dream. Conversely, the longer will "expect" sleep, the more will Wake up. Reducing time spent in bed can significantly improve the depth and efficiency of sleep.
Disorders of sleep, usually associated with increased anxiety and emotional arousal, it rarely requires specific treatment.
The situation is much more serious if a person with anxiety wakes up in the early hours of the morning (4-5 am) and more doesn't fall asleep. This can be one of the symptoms of neurosis or beginning of the depression, so be sure to consult a neurologist. Consult with your doctor it is necessary and if the body responds to stress, frequent awakenings during the night.
Maybe the pill?
We are accustomed to: the decision of the emergency health problems - not the doctor, and in the nearest pharmacy, where everything will be and from the noise and noise in your stomach, and headache, and sciatica, and all will sell without prescription... Except sleeping. Although there is an exception - herbal medicines. It's the drugs, which include Valerian, motherwort, peppermint, etc.
Most of us they seem to be safe. But it is not so. The same Valerian is not recommended for people with liver problems, and older people with heart failure, drug withdrawal Valerian can cause tachycardia.
Even chamomile, passion flower, dried hops, lemon balm, included in the OTC "soothing" and drugs "insomnia", well tolerated by far not all. It is not recommended their coadministration with other sedatives.
So, if the need arose in the hypnotic, you need to take what the doctor ordered. While doctors recommend drugs for insomnia short courses (no longer than 3-4 weeks, not every day, with breaks (2-4 times a week) and it is not often. Because many sleeping pills may cause side effects.
Over time, as the tolerance of the organism, they lose their effectiveness, and the person is formed dependent on them.
We recommend:
- No sleep till lunch on weekends, get up, as in ordinary days, so as not to disrupt your circadian rhythm.
- Remove from the bedroom all that reminds Affairs: Desk, computer, phone, etc., These "details" interior return to thinking about the concerns, promote wakefulness.
- If you smoke, try the last cigarette of the day to pay for 2 hours before bedtime - nicotine is a stimulant not less than the caffeine.
- A small dose of alcohol (40-50 grams of vodka or 200-250 g dry wine) nice calm, however, increasing doses of alcohol dramatically reduces the duration of deep sleep stages, turning it into an intermittent/
Not sedate stress dense dinner, chocolate, nuts, etc. But also on an empty stomach, you cannot go to sleep. If you want a snack right before going to sleep, you can enjoy the yogurt and the best yogurt or kefir.
Source:
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