Insomnia is quite often romanticized in the works of fiction by many writers. During a sleepless night, the characters of the works are immersed in the most interesting and tempting adventures, and none of them thinks about how to treat insomnia. In real life, things are different. “Insomnia torments: what to do? How to fall asleep if insomnia overcame?” – these are the questions many people often ask. They write whole books about how to deal with insomnia and make a lot of films and useful videos. However, in fact, each person acquires information on how to get rid of insomnia only from personal experience. Relaxation techniques help someone perfectly, while another chooses folk remedies for insomnia or listens to music before going to bed. To find out what helps a particular person from insomnia, it may take a lot of time. What are the causes of insomnia?
What is insomnia and why is healthy sleep important?
Insomnia (also known as insomnia or asomnia) is one of the sleep disorders characterized by insufficient duration or unsatisfactory quality of sleep. At the same time, it is worth noting that the absolute duration of sleep (in hours) does not play a decisive role, since these values are purely individual for each person. Insomnia, the causes of which can be very diverse, brings significant discomfort to the patient. Healthy sleep is not a whim, but a completely normal need of the human body, and therefore the treatment of insomnia is the norm. It is during sleep that the body relaxes as much as possible, and the brain gets a long-awaited rest. Also at this time, the synthesis of some hormones and other compounds necessary for the body takes place. Insomnia, the symptoms of which greatly exhaust the patient, leads to the development of certain diseases of the nervous, endocrine, cardiovascular, digestive system, as well as psychological problems. To avoid this, you need to know how to get rid of insomnia and prevent its recurrence.
Insomnia: causes of development
It is known that insomnia, the causes of which can be very diverse, occurs in 30% of the world’s population. At the same time, both adults and teenagers, children and even the elderly face it. That is why the question “Tormented by insomnia: what to do?” is quite relevant among all groups of the population. It has been proven that insomnia, the causes of which have been eliminated, passes within a few weeks. The main factors influencing the development of insomnia include:
- Acute and chronic diseases
Often, poor health is the cause of insomnia in men and women. Fever, nausea and vomiting, pain syndrome can disrupt the normal rhythm of sleep and make the patient think how to fall asleep if insomnia persists.
- Physical discomfort
Uncomfortable and narrow bed, hard mattress, too small pillow and much more can cause insomnia in women and men of different ages. Also, discomfort can be caused by stuffiness, high or low temperature in the room.
- Psychological discomfort
Insomnia is quite often detected in people who have unsolvable problems and are regularly exposed to stress. For example, insomnia in pregnant women may be the result of their concern for the health of the unborn child. When a person thinks about what helps from insomnia and how to finally fall asleep, the level of tension only increases.
- Overeating and hunger
With hunger, the situation is pretty clear: until the body gets the desired calories, the stomach will rumble and demand food. Surprisingly, the abuse of fatty, fried foods, sweets and some drinks are also causes of insomnia in men and women.
- Caffeine consumption
Caffeine is found not only in coffee, but also forms the basis of energy drinks, which many people (especially students and workaholics) like to drink so much. They really have a stimulating effect, but then many fans of stimulants wonder how to cope with insomnia.
- Changing time zones
It is often not easy to adjust to the rhythm of life in another city and country, and even after an hour-long flight, this task seems impossible at all. That is why the majority of requests from both beginners and seasoned travelers is the question: “Insomnia torments: what to do?”
It would seem that fatigue reaches such proportions that sleep should come as soon as the head touches the pillow. However, this is a fairly common misconception: in fact, insomnia is a frequent guest of those who suffer from chronic fatigue. The body seems to lose the ability to relax, and a person has to think about how to treat insomnia.
Causes of insomnia in men
There are also some specific causes of insomnia in men that representatives of the fair sex do not face. These include:
- Acute or chronic prostatitis
Inflammation of the prostate gland is accompanied not only by unpleasant pain sensations, but also by night awakenings. Patients suffer from insomnia, symptoms of prostatitis, psychological discomfort caused by this disease. All together causes serious damage to health.
Benign enlargement of the prostate gland is also one of the causes of sleep disorders. Patients are forced to constantly think about how to cope with insomnia and cure prostate adenoma.
- Decreased testosterone levels
It is known that the lack of male sex hormone is the main cause of insomnia in men. This condition is also characterized by a decrease in sexual desire, depression and a decrease in the volume of ejaculate. In this case, the patient should think not only about how to deal with insomnia, but also how to restore the hormone level.
Causes of insomnia in women
The causes of insomnia in women can also be extremely diverse. It is worth noting that many representatives of the fair sex are much more emotional and sensitive than men. And therefore, the main causes of insomnia in women are nervous experiences. However, there are other factors that increase the likelihood of insomnia, which men do not have to face:
- Menstrual pains
Pronounced pain syndrome during menstruation is not found in every woman. However, for those who are unlucky in this regard, night sleep for a whole week a month can be disrupted by intense pain attacks.
Insomnia in pregnant women is a common phenomenon. And often it is associated not only with psychological and physical discomfort, but also hormonal changes. Therefore, the expectant mother often has to think about the treatment of insomnia.
Menopausal changes are also the main causes of insomnia in women aged 49 years and older. Often the so-called “hot flashes”, accompanied by fever and excessive sweating, occur precisely at night.
Insomnia, the symptoms of which are known to almost every person, is a complex of recurring complaints of presomnic, intrasomnic and postsomnic disorders. Presomnic disorders are characterized by prolonged falling asleep: the patient tosses and turns in bed for a long time, trying to take a comfortable position, shifts pillows, blankets, opens windows to create comfortable conditions. Intrasomnic disorders include:
- frequent night awakenings;
- shallow surface sleep;
- sensitivity to external sounds during sleep.
Postsomnia disorders are characterized by early awakening, lack of the usual morning vigor, constant fatigue. Insomnia, the symptoms of which are ignored by the patient for a long time, tends to progress.
Insomnia in pregnant women: features
The process of waiting for a child is accompanied by multiple rearrangements in the woman’s body. The hormonal background changes quite noticeably, and in the early stages many patients face toxicosis, and the increasing uterus presses on the bladder: therefore, insomnia in pregnant women is not uncommon. At a later date, another problem arises that can deprive the expectant mother of sleep. The child begins to actively move in the womb, kicking the parent and causing her significant discomfort. That is why the expectant mother often thinks about what helps from insomnia in such a situation.
How to get rid of insomnia during pregnancy?
A feature of insomnia therapy in pregnant women is the use of a limited number of medications. Almost all medications are contraindicated during gestation, which is why women use folk remedies for insomnia, such as herbal decoctions and relaxing foot baths with sea salt. Also, all patients are shown a change in the daily routine and compliance with strict sleep hygiene. If necessary, you should seek help from a somnologist, without starting an independent drug treatment for insomnia.
What helps children from insomnia?
Insomnia is not uncommon in childhood. This is often due to a violation of the daily routine, a change of time zones or a psychoemotional overexcitation of the baby. Quite a large number of informative articles have been written about how to get rid of insomnia in childhood. But most of them say that strict adherence to the regime during the week is enough for kids to get everything back to normal. You can also give children folk remedies for insomnia based on herbs, but it is better to refrain from pills. Experts recommend giving up active games, using smartphones and a computer in the evening.
How to cope with insomnia?
In fact, there are a great many answers to the question of how to get rid of insomnia. Each person has certain causes of insomnia that need to be worked with. To begin with, experts recommend taking care of health and curing existing chronic diseases. In this case, the question of how to fall asleep, if insomnia overcomes, can be solved by itself.
Fact! There are people in the world who need only a few hours to sleep. This is due to the presence of the DEC2 mutation in their genes, which significantly reduces the rest time. However, such a deviation is quite rare. People with the DEC2 mutation are content with less sleep without compromising their health.
Treatment of insomnia with medication
To combat insomnia, not only sleeping pills are used, as it may seem at first glance. Drug treatment of insomnia that has arisen against the background of chronic stress includes taking antidepressants, sedatives and even tranquilizers. It is worth remembering that most of these drugs have quite serious contraindications and side effects. Only the doctor tells about how to treat insomnia with drugs. Also, doctors recommend strictly adhering to the dosage: an excessive amount of a medicinal substance can cause respiratory and circulatory arrest.
How to treat insomnia with psychotherapy
Often, the cause of sleep disorders lies in the psychological experiences of the patient. Emotional traumas, deep resentments and even some complexes are especially acutely perceived at night in complete solitude. If the reason lies in psychological problems, psychotherapy will give the answer to the question of what helps from insomnia. The specialist identifies factors contributing to the development of constant experiences, and also teaches the patient various relaxation techniques. After a few sessions, the patient knows how to cope with insomnia without the use of medications.
Folk remedies for insomnia
Not every person who has thought about how to cope with insomnia can take medications for health reasons. Many people use folk remedies for insomnia, which also help to defeat insomnia. The most effective are decoctions of chamomile, calendula and honeydew, as well as tinctures of hawthorn, mint, valerian or motherwort. Relaxing foot baths with sea salt, fir branches or dill seeds also help some patients. For children, a fairly effective and ancient remedy is a glass of warm milk with a spoonful of honey dissolved in it.
Tormented by insomnia: what to do and will a healthy lifestyle help to get rid of it?
Few people think about how a person’s lifestyle actually affects the quality of sleep. It has been proven that people who adhere to a healthy lifestyle are much less likely to encounter insomnia. They do not have to think about how to fall asleep if insomnia once again disrupts all plans. Experts recommend that patients give up such unhealthy habits as smoking, alcohol and drug use, as well as revise their diet and increase physical activity. Heavy and fatty food slows down the digestive processes and settles in a lump in the stomach, forcing a person to think about how to treat insomnia. In fact, treatment may not be required. If you lead a healthy lifestyle, eat right and exercise, sleep problems will be minimized.
How to deal with insomnia: meditation
“Tormented by insomnia: what to do?” – many patients turn to a doctor with this question. However, sometimes to combat insomnia, you need to try to discover a completely new way of relaxation called meditation. Someone is suspicious of this series of mental exercises, but it has been proven that meditative methods are really effective. They are based on the control of the functions of the psyche through concentration of attention or will. There are many different mediation techniques from which the patient can choose the most suitable. After a few weeks of classes, the question of how to deal with insomnia will fade into the background or simply disappear.
How to fall asleep if insomnia persists: sleep hygiene
Creating comfortable and favorable conditions for going to bed is an important stage in the fight against insomnia. A lot of literature has been written about how to deal with insomnia, and almost every source has indications of how important it is to observe sleep hygiene. The main recommendations to make the departure into the arms of Morpheus more pleasant:
- airing the room;
- regular change of bed linen;
- refusal to use gadgets and watch TV before going to bed;
- listening to audiobooks and soothing music;
- eating 3-4 hours before bedtime;
- compliance with the daily routine;
- refusal of caffeinated beverages and other stimulants.