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Effective methods to combat insomnia without the use of drugs

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Nature, and also of man in particular, is arranged very harmoniously. The change of day and night leads people in a circle of physiological cycles that have an interesting name - circadian rhythms. They are natural, endogenous vibrations of all processes occurring in the organisms of living beings. The amplitude of circadian rhythms averages 24 hours, that is, one day. Sleep is part of the biological clock. The main characteristic of sleep that is inherent in all living things that can naturally sleep is a reduced reaction to the surrounding rhythm. In addition, humans and certain animals can see dreams - dreams. Sleep gives rest, fills the body with strength, restores immunity. Without sleep, a person can live only a few days. But if this period of the circadian rhythm is broken, and no matter how you call a dream, but he does not go, what should I do? People learned how to manage sleep by developing special techniques for falling asleep, chemicals that help disconnect from the outside world, using various plants that have a sedative effect. And how to deal with insomnia at home?

Insomnia - a disease or not?

Often people say: "I have insomnia." How to deal with sleep disorders in popular ways to feel rested and full of energy? People of all ages can suffer from lack of sleep. This phenomenon is called insomnia. Its scientific definition is sleep disorder due to its short duration or poor quality, observed for a sufficiently long period of time. There can be many causes of insomnia: from bright light and noise in the neighborhood to some diseases. Poor effect on the quality and duration of sleep problems and stress, change of time zones or shift work that does not allow to develop a daily algorithm for falling asleep. You can consult a doctor who will prescribe medication, or you can try to find the answer to the question of how to deal with insomnia at home using proven folk methods.

Why can't I sleep?

What can be the causes of insomnia and how to deal with it in order to return to the normal rhythm of life? The scientific name for such a disturbance in the rhythm of life is insomnia or asomnia. You can diagnose this condition by conducting a qualitative examination, which includes a detailed medical history, a sleep diary, an examination of organs and systems, laboratory tests and a physical examination, as well as polysomnography. The specialist should determine the cause of the sleep disorder as accurately as possible. There are a huge number of them:

  • psychosocial stress and stress,
  • improper sleep hygiene
  • poor conditions for falling asleep,
  • a change in the rhythm of life associated with shift work or changing time zones,
  • taking certain medications that can disturb sleep,
  • thyroid disease
  • bronchial asthma,
  • chronic obstructive pulmonary disease (COPD),
  • esophageal reflux,
  • traumatic brain injuries
  • Parkinson's disease,
  • dementia
  • fever and sweating in inflammatory diseases,
  • cardiovascular diseases,
  • pain syndrome of various origins,
  • itching
  • depression,
  • anxiety disorders
  • some diseases and syndromes of the central nervous system,

Insomnia is also a common occurrence in the elderly, in children and adolescents.

But whatever the reasons for the lack of quality sleep, it’s worth trying to understand how to deal with insomnia without medication in order to normalize vital functions.

Age sleep hindrance

There is such a playful question: "Where do grandmothers come from at 7 in the morning?" Indeed, the elderly do not sleep, they stay up late and get up early. Lack of sleep affects health and perception of the world, which is probably why so often among people of old and old age there are those who annoy everything - from young people passing by to the "incomprehensible color" of the sky. How to deal with insomnia in old age? One of the most effective and safe (unless, of course, allergies) medications for treating sleep disorders in older people is honey. There are a lot of recipes for honey for sleeping.

  • a tablespoon of honey is dissolved in a glass (200 ml) of warm water. Such a drink should be taken shortly before bedtime,
  • a tablespoon of honey is mixed with 3 teaspoons of real (not flavoring) apple cider vinegar. The tool is taken in the amount of 2 teaspoons in the evening before bedtime.

To solve the question of how to deal with insomnia at home, herbal fees will help people aged:

  • Valerian root, watches three-leafed grass, peppermint, taken in equal parts. One tablespoon of such a mixture of dry plants should be poured with 1 cup of boiling water, insisted for half an hour. It is necessary to take the infusion in the morning, afternoon and evening for half a glass regardless of the meal.
  • Hop cones, peppermint grass, chamomile pharmacy flowers, lemon balm grass, buckthorn bark,rootvalerian. Take all ingredients in equal amounts, grind, mix. Pour boiling water (1 cup) in 1 tablespoon of the collection, heat in a water bath for 15 minutes, cool and strain. Take half a cup at night.

Waiting for the baby

Another serious question: how to deal with insomnia during pregnancy? Indeed, for a woman expecting a baby, the problem of sleep disturbance can also be relevant. And this is bad, because both the expectant mother and the growing fetus need strength that is restored during sleep. For such a situation, it is better to use physiological means to establish a healthy sleep. Undoubtedly, these are daily walks an hour before bedtime, airing the room before going to bed. Do not over-eat and drink plenty of fluids at bedtime. An important role is played by the emotional state. Therefore, a pregnant woman needs to learn not to worry for any reason.

Everything passes, and this also passes - the best motto that is necessary for a healthy nervous system. Any means to a woman awaiting the birth of a baby can only be advised by a doctor who is pregnant. It can be decoctions of herbs such as motherwort, valerian, lavender, linden blossom. You can take honey at night - a teaspoon with a glass of warm milk or water. But you should consider the possible occurrence of allergic reactions. Also to solve the problem of how to deal with insomnia during pregnancy, music will help. There are special ambient compositions - a musical style based on sound modulations. Also, simple exercises in the technique of yoga, breathing gymnastics, which are taught at the School of future parents, can help a pregnant woman fall asleep.

Anxiety and stress

Probably, each person had to suffer due to the lack of a good, strong, full sleep. Fatigue and headache, pessimistic mood and fatigue become constant companions if insomnia is present in life regularly. Most often, stress and anxiety become the reason why insomnia develops. How to deal with it? Folk remedies and here will come to the rescue. If there are no health restrictions, then herbal preparations will help to establish circadian rhythms and sleep, including.

Collection number 1. Three-leafed watch (leaves) - 1 part, chamomile pharmacy (flowers) - 1 part, common motherwort (grass) - 2 part. Then the collection at the rate of 1 tablespoon of raw materials per 1 cup of boiling water is kept in an enameled bowl, covered with a lid, in a water bath for 15 minutes. Cool at room temperature for 45 minutes, filter and squeeze. Such an infusion is taken in half a glass twice a day.

Collection number 2. Forest strawberries (fruits), medicinal valerian (rhizomes), May hips (fruits) in equal quantities are mixed and crushed. An infusion is prepared: 1 tablespoon of the collection is poured with 1 glass of boiling water in an enameled bowl, placed in a water bath, covered with a lid and heated over low heat for 15 minutes. Then it is cooled in a room, filtered. This "sleeping pill" is taken 2-3 times a day for half a glass.

Dream grass - a fairy tale or a past?

People have long been looking for the answer to the question of how to deal with insomnia in age, even in old age, even in youth. The recipe was found among plants, because many of them have excellent soothing properties. Very often, such herbs as become: monocomponents or part of complex products:

  • The hawthorn is blood-red.
  • Hypericum perforatum.
  • Valerian officinalis.
  • Origanum ordinary.
  • Magnolia is large-flowered.
  • Peppermint.
  • Common motherwort.
  • Pharmaceutical camomile.
  • Fennel.
  • The violet is fragrant.
  • Cyclamen.
  • Rosehip May.
  • Common hops.
  • Dittany.

Herbs can be either purchased at the pharmacy or prepared on their own. But first you need to learn how to properly collect and how to harvest the gifts of nature, and choose the right place to collect them. Therapeutic preparations based on such plants are prepared both in the form of decoctions and in the form of infusions. Using home tinctures for alcohol is not recommended. Folk recipes help you learn how to deal with insomnia. In pregnancy, old and old age, as well as in early childhood and adolescence, it is necessary to consult with a specialist about potential contraindications for the use in the treatment of insomnia of a particular plant, as well as the development of possible side effects.

The diagnosis of insomnia can be made to the patient according to the results of examinations. Sleep disorders affect the general well-being and functioning of individual organs and systems. Establishing the reasons that caused circadian rhythm disturbances will allow to prescribe a better treatment, because it is also necessary to eliminate them so that the sleep returns to normal. It also happens that insomnia lasts a year. How to deal with this condition? Folk recipes will help. These are herbal teas. They are less concentrated than decoctions or infusions, they must be drunk regularly for a long time. For example, tea with linden blossom, mint and chamomile helps to normalize the general condition, the work of the intestines and urinary system, calm the nerves, and therefore, restore order and sleep. Another good recipe for tea for sleeping is raspberry, medunica and linden in equal parts. This is a fortified drink in which you can add a spoonful of honey. It warms and soothes well, helping to fall asleep.

Sleepy Baths

There are a lot of folk advice on how to deal with insomnia. In old age and during childhood, baths help. Adults who are busy with work and daily chores can rarely afford to carve out 30 minutes to prepare and take a bath, although there should always be time for health. So, an infusion is made, which is then added to the bath. This procedure is done before bedtime, well, if after a walk. The temperature should be comfortable, the water should not be hot and not cool. The time for taking the procedure for sleep should be limited to 15 minutes, it is not worth staying longer in the water. The bathroom is taken after the necessary hygiene procedures, after it is not necessary to rinse, although a warm shower also has a calming effect.

So, to prepare a "sleepy" bath, you should take hop cones, pour boiling water over them and cook over low heat for 45 minutes. Then cool the resulting broth and strain through several layers of bandage or gauze. Add the resulting liquid to a bath already filled with water. In the same way, a decoction for a bath on pine branches is prepared. You can buy pine extract at the pharmacy, which is simply added to the water to take the procedure.

Aromatherapy magic for the bedroom

How to deal with insomnia during pregnancy and not only if there are contraindications to the use of infusions or decoctions of medicinal plants, or simply there is no time to prepare them? Aromatherapy will help. After all, this is a real miracle - healing plants. The cleanliness of the sleeping room, a calm soul and a pleasant aroma that evokes a nap will create exactly the atmosphere that is so necessary for a good rest. Aroma herbs can be used in aroma lamps, in a sachet, placing bouquets of dried plants in the room, shifting bed linen with them. For such purposes, most often choose lavender, mint, linden blossom, wormwood. Separately and in combination with each other, they create a pleasant, soothing aroma.

You can use not only the plants themselves, but also essential oils based on them. Oils purchased in a pharmacy or specialty store are impregnated with small napkins, they are transferred to the closet, making dry fragrances for the room and bed.

Get ready for bed all day

How to deal with morning insomnia, because it happens that "still the cocks have not woken up," and the dream has already gone. A full dream determines the whole day that was before him. Therefore, it is so important to maintain peace of mind, leaving all troubles and problems behind the door.

Yes, it’s very difficult to disconnect from everyday worries, keep calm. But it is necessary to do this, special techniques developed by psychologists help in this. Classes in yoga or stretching, fitness or swimming will help not only put your figure in order, but also get that mental stamina, which is sometimes so lacking. Beloved business and family, pleasant cares and troubles, work and hobbies, taking up the whole time, without a trace, will allow you to feel the joy of the upcoming vacation. To prepare for a good night's sleep, you need to do not so much - do not overeat at night, take a walk before bedtime, ventilate the room, take a warm bath, turn on soft music, for example, in the ambient style mentioned above, talk heart to heart with the household, wish everyone good night, lie in a clean, comfortable bed and fall asleep.

How to deal with insomnia without drugs

Sleep disorders that have developed as a result of pathology need to be addressed in the immediate cause of the disease. In this case, the neuropathologist can prescribe sedatives, although usually this problem can be solved by simple measures.

Pharmacotherapy can (and even must) be used as a last resort, but first you need to try to fight insomnia without medication:

  1. Create an individual daily routine, strictly adhere to bedtime. This will fix the stereotype of behavior, and the body will organically go into rest mode.
  2. Before going to bed, you need to ventilate the room and create comfortable conditions for yourself. The mattress should be moderately hard and even, the lighting in the bedroom should be dimmed or completely turned off.
  3. 3-4 hours before bedtime, you need to stop smoking, eating, and even more so the use of tonic drinks.
  4. Evening walks, relaxing massages, acupuncture, and relaxation exercises are helpful. You can take fitovanna.
  5. If problems with falling asleep occur due to hunger, then before going to bed you can drink a glass of warm milk with cookies or a sandwich. You can’t overeat, this will make the dream restless.
  6. In order not to excite the nervous system, the TV, computer and phone must be turned off a couple of hours before bedtime.
  7. Intellectual activity and reading literature at night are also undesirable. This excites the nervous system and makes it difficult to fall asleep.

If there is silence and coolness in the bedroom, all the conditions for going to bed are met, but the dream does not appear, then after half an hour it is better to get up and find yourself a quiet lesson or listen to music until you feel like falling asleep.

Choosing the optimal pose

Any pose that a person takes in a dream has certain advantages and disadvantages. When resting on the side, the load on the lower back and thoracic region is relieved, but arms and legs can run numb. And with problems with breathing and heart, it is useful to sleep on your back, but apnea and snoring may occur. In case of digestive disorders, the position on the abdomen sometimes helps to eliminate insomnia without drugs, but such a pose is dangerous for pathologies of the blood circulation of the brain. Therefore, the decision to choose a posture for sleep should be individual. The main thing is that the body position is comfortable, because discomfort will prevent even a healthy person from falling asleep.

Right breathing

Effectively overcome insomnia will help breathing exercises. The 3-7-8 technique calms the nervous system and promotes falling asleep. Algorithm of actions:

  1. Take a slow breath with your nose (for 3 seconds).
  2. Hold your breath (for 7 seconds).
  3. Exhale slowly and gently with your mouth (for 8 seconds).

A few minutes of breathing by this method is enough to start to sleep. Gymnastics can be done in the evening and during night awakening.

The main rule of food for problems with falling asleep is to avoid a hearty dinner. Among the products that are not suitable for the last meal: cereals, meat, confectionery, pickles and sweet fruits. It is best to have a batch of stewed vegetables.

A glass of warmed milk with cinnamon and honey will help cope with insomnia. Foods containing tryptophan, such as milk, cheese, brightly colored vegetables, fish, and eggs, contribute to falling asleep.

It is known that sleep after a hearty dinner, and especially a festive feast, is often hectic and intermittent, while food is in the stomach cavity all night. Это вредно для пищеварительного тракта и способствует преждевременному старению, а также набору избыточной массы тела.

Aromatherapy

Натуральные ароматы помогают быстро заснуть и делают отдых более спокойным. Например, ваниль и корица вызывают сонливость не хуже снотворных препаратов. To do this, put a container of spices next to the bed.

You can sew the bags and pour dry orange peels and cinnamon sticks into them. They are also filled with dry herbs (lemon balm, mint, lavender or oregano, rose petals and hop cones). These pillows exude a pleasant aroma and help to fall asleep.

Physical exercise

It is important to give the body light exercise. Useful breathing exercises, auto-training and yoga - in addition to general recovery, they help to overcome insomnia without pills.

In the evening, it can sometimes be difficult to relax the muscles. In this case, it is good to use the alternation of tension and muscle relaxation, which soothes and causes drowsiness. Lying on the back, sharply compress and unclench the muscles of the legs, starting with the foot and moving on to the calves, hips, buttocks. Then switch to hands, moving to the neck.

Folk recipes

If there are chronic sleep disorders, then you should not immediately use medicines, because at first you can do without them using alternative methods of treating insomnia.

At home, it is recommended to try the following recipes:

  1. In a glass of warm milk, add 1/2 tsp. cinnamon powder. Drinking slowly, in small sips.
  2. Water extracts of motherwort and valerian have a calming effect on the nervous system. In addition, herbal teas with lemon balm, chamomile, hawthorn or dog rose will be useful. Raw materials are brewed at the rate of 30 g per 250 ml of water.
  3. A decoction of hop cones soothes nerves well and promotes good rest. Pour 10 g of cones 250 ml of boiling water, leave for 20 minutes and take 1 tbsp. l before bedtime.

If sleep disturbances are observed for more than 30 days, we can conclude about the chronic form of insomnia. This condition requires examination and the appointment of treatment, since health with lack of sleep can be disturbed very much.

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