Scientists have found that the average length of sleep has decreased by an hour and a half over the past 50 years and continues to fall. The average city dweller now sleeps an average of six hours a night, whereas a hundred years ago people slept at least eight hours.

Sleep doctor: “The biggest mistake is trying to fall asleep. How do you fall asleep if you don’t want to sleep?

Children, adults and adults complain about problems falling asleep. It happens that a person is very tired and wants to sleep, but can not fall asleep. Such a feeling has a negative effect on the psyche, the person becomes irritable. It is important to understand the causes of this problem. One such reason is an uncomfortable bed and mattress.

When you don’t want to sleep. What is insomnia?

Insomnia is considered to be not only a lack of sleep, but also any deviation from the norm of sleep. For example, frequent waking up in the middle of the night, long (up to several hours) falling asleep and waking up heavily, a prolonged lack of sleep at night, and shallow sleep. Each of us has experienced the symptoms of insomnia at least once. The most common cause of insomnia is in our nervous system, which is notoriously unstable, especially in today’s pace and way of life.

IMPORTANT: Insomnia is a sleep disorder characterized by frequent awakenings and difficulty falling asleep or not getting restorative sleep for at least a month – despite all the conditions for a good night’s sleep.

Why can’t I fall asleep when I want to sleep?

Most often insomnia, even with great fatigue, is due to such reasons:

Powerful mental activity before going to bed. For example, a fight with another person can provoke aggression, which will prevent you from relaxing to sleep after a day of work.
Excitement and anticipation of some event.
Development of chronic insomnia, when sleep does not come every night even after too hard a day’s work.
External causes.
Often a person cannot fall asleep when the room is cool or hot, stuffy or not fresh air.
Insomnia can also occur when a person sleeps on an uncomfortable bed, pillow, or under a scratchy blanket.
Noise and uncomfortable lighting also affect sleep, even if the person is very tired and wants to sleep.
Physiological Causes
Insomnia can be caused by age-related changes in the body, non-compliance with the features of biorhythms, hunger, thirst, overeating, physical fatigue.
Often a person cannot sleep with a stuffy nose, sore throat, head, limbs, stomach or other parts of the body.
Sleep is disturbed due to problems in the nervous or endocrine system.
Psychological causes of insomnia can include anxiety, depression, and agitation.

When is there no need to be alarmed about insomnia?

We have already mentioned that stress or even excitement before an important event can cause insomnia. And sometimes a cold or an old, sagging mattress can rob you of sleep. The cold goes away, and you can choose a new mattress instead of the old one. Our point: sometimes you can get back to your natural routine quickly just by eliminating the source of stress.

Without waiting for this moment, some people try to solve the sleep problem by taking sleeping pills or ignoring the problem altogether. It is worth sounding the alarm only in cases of prolonged and severe sleep disorders that do not go away after a few weeks. Then it makes sense to see a doctor.

How can I fall asleep if I don’t want to?

To fall asleep quickly if you don’t want to, try to put off all your urgent business and worries an hour before bedtime, lie down on the bed, relax and be in silence. The most important thing is to try to abstract away any important and disturbing thoughts, and set yourself up for rest. To enhance the effect of falling asleep quickly, use the list of helpful tips below:

Try to eat dinner two to three hours before bedtime. The evening meal should be both light, nourishing and healthy. Doctors recommend eating a banana before bedtime. This tropical fruit contains, in addition to serotonin and melatonin (which are known to regulate sleep, appetite and mood), also magnesium, which helps to relax the muscles. Bananas are also rich in carbohydrates, which will help you feel sleepy sooner.
Prepare a “sleeping” tea with one or more herbs from the list: melissa (calming), marjoram (relieving anxiety), hawthorn (eliminating stress), passiflora (relaxing). Fill the herbal collection with boiling water and let it infuse for 10-15 minutes. If you don’t have these herbs on hand, the usual tea bags of chamomile or verbena will do. True, their effect is not as pronounced.

Probably you remember that when you were a child, your mother or grandmother used to make you drink milk before going to bed. It seems that this was by no means a superstition: milk contains the amino acid tryptophan, which is involved in the production of serotonin.
Some scientists believe that tryptophan and serotonin promote easy falling asleep. Or maybe a glass of warm milk before you go to sleep just takes you back to a serene childhood, helping you to forget the sweet sleep of a baby.
An hour before bedtime, turn off all electronic devices and multimedia with screens. Work and gadget time is over for the day. The computer screen keeps the brain awake because of the blue backlight, which is subconsciously perceived as daylight.

Wear warm socks. A new study appearing in the scientific journal Nature has proven that people who wear socks at night fall asleep 15 minutes earlier than those who don’t.
It’s all about circulation. Blood, moving in a great circle, additionally “heats up” from around the feet, and already “heated” moves back, “on the way” beneficial to the organs and calming the nervous system.

Put a few “anxiety minutes” into your schedule. Spend 10-15 minutes during the day dealing with important issues. If it’s not possible to solve them, write them down so they don’t get in the way in your head. This will help you avoid thinking about problems at night.
Dim the lights two hours before bedtime. Studies have shown that the amount of light in the evening affects the quality of sleep. You’re unlikely to want to sit in the dark all evening, so determine a level of light you’re comfortable with.

Under no circumstances should you start counting items to fall asleep. Counting, on the contrary, provokes brain activity and keeps you awake even more.

Turn off the TV before you go to bed, and also eliminate reading newspapers. If a book or a program is interesting, it excites the brain, and on the contrary, it needs to calm down and tune out to rest.

Choose a good mattress. A mattress greatly affects the quality of sleep. A bad mattress can cause insomnia and unpleasant feelings, so take care of a quality and pleasant mattress.
Air the bedroom before you go to bed and make sure the temperature is no higher than 20 degrees. Use a humidifier or hang a towel soaked in water on the radiator to humidify excessively dry air in your room.

Listen to your favorite relaxing music at night. Quiet melodious tunes relieve nervous and muscular tension, soothe and prepare our body for sleep. If you play soft and muffled music every day before going to bed, the body will develop a conditioned reflex “music – falling asleep”.

How to fight insomnia: folk remedies

Since ancient times, people have been drinking herbal teas for sound sleep, which, by the way, unlike sleeping pills and sedatives, are not addictive. The pleasant flavor of aromatic tea made from melissa, mint, and chamomile will not only have a calming effect, but also set you up for a sweet sleep.

Among the decoctions of herbs to combat insomnia often used motherwort, which has a calming effect on the body, lowering blood pressure and slowing the heart rate. Valerian eliminates anxiety and relieves the unpleasant feeling of squeezing in the chest. Recipes of folk remedies based on Mary’s root (evasive peony), chicory, thyme, cones and hop flowers are used for sleep disorders.

However, before taking such remedies, you should always consult a qualified doctor, because the range of action of herbs is often very extensive. In addition to problems with insomnia, they can affect other processes in the body, and here it is necessary to solve the problem individually. You should also consult doctors, if insomnia is caused by circulatory diseases, nervous system disorders, cough or shortness of breath.

The biggest mistake is trying to force yourself to sleep. Sleep doctors compare sleep to a shy bird perched on the palm of your hand. Any attempt to catch it will cause it to flutter up and fly away.

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