I sleep very badly and wake up all the time. What to do as an adult with bad sleep at night

Causes of disruption of a good night's rest. Symptoms and methods of treatment. Soothing, healthy sleep- a vital function of the human body, during which the psychological processing of daily activities takes place, internal metabolic processes are launched, self-healing of organs occurs after a hard day's work. Poor sleep at night in an adult of a person is an alarming signal, which should not be neglected in the interests of one's own health.

Sleep disturbances are a common occurrence in different ages, while each age category has its own reasons.

Pathological drowsiness can be a manifestation of hormonal abnormalities, a consequence of somatic diseases, in which a sick person is prevented from sleeping peacefully by an attack of asthma, itching, angina pectoris, or increased urination. There can be many reasons for sleep disorders.

What prevents a person from sleeping?

What are the causes of poor sleep in adults? What factors contribute to restless, sleepless nights? The main causes of disturbing night sleep:

external factors: telephone calls, noise from neighbors, light from a street lamp;
increased emotional background, irritability, outbursts of anger, experiencing difficult life situations (divorce, dismissal, betrayal of friends) - greatly depress the nervous system and provoke sleep problems;
uncontrolled intake of psychotropic stimulants, dietary supplements, hormonal medications;
poor sleep is guaranteed after alcohol, drugs;
information boom: modern media and the Internet are full of an uncontrolled flow of information in abundance - nightmares seen the day before can be projected in a dream;
malnutrition: by the evening, biorhythms slow down and the gastrointestinal tract is difficult to digest heavy food;
24-hour working day, change of time zones;
poor sleep after training: do not abuse power loads late in the evening, everything should be in moderation, give the body a chance to recover.

Forward: Insomnia during late pregnancy

To fall asleep and wake up easily, take care of your comfortable conditions By eliminating the irritant, you will get a guaranteed restful sleep.

Why is bad sleep dangerous? Consequences

The causes of sleep disorders may be temporary. Sleep deprivation can occur for three days and is episodic. If sleep disturbance bothers you for more than three weeks, insomnia becomes chronic. Likely consequences:

the risk of accidents increases;
appearance worsens;
are declining protective functions organism;
irritability and a depressive state appear (how ladies cope with depression - read the article how to get out of depression on your own for a woman);
problems with memory and concentration;
increases the risk of heart disease.

A person cannot exist without sleep, just as without food, water and oxygen. People who say they don't sleep are wrong. There is sleep, but it is disturbing, intermittent, and there is no charge of vivacity after waking up.

How to break the vicious circle and give yourself a relaxing rest at night?

Against the background of health problems, stress, physical and emotional overwork, abuse bad habits- each of us asks himself the question: “Why do I have a bad dream, why do I often wake up at night? How to enjoy sleep, waking up rested, full of strength and energy?

Forward: This is how much sleep an adult needs per night

If you suffer from sleep disorders, analyze your daily routine, lifestyle, check what you eat, how healthy the food is for the body, how often do you go hiking fresh air. Excessive anxieties and worries do not allow you to relax even during sleep - try to reduce them yourself or by contacting a specialist for advice.

Modern medications are not addictive, normalize the process of falling asleep. Gentle drugs stabilize sleep rhythms at night and allow an adult to forget about insomnia. Often, the doctor prescribes a combination of homeopathic treatment, infusions of sedative herbs and general recommendations - everything is individual, depending on the causes of the failure and personal symptoms.

Exhausting bad sleep at night in an adult, what to do, our advice will tell. General recommendations that will help you wake up energetic and rested person.

Sleep disturbance - serious problem which deprives many suffering from similar disorders vitality, reduces performance. The importance of the sleep cycle cannot be underestimated, as it is dangerous to health and even life.

Sleep is a vital cycle that repeats day after day. It is characterized by a state of rest, physical inactivity, lasting an average of about 8 hours. During this period, the body is resting. The body systems are restored, the information received during the day is processed and stored, the resistance of the immune system to infectious agents increases.

Various external and internal factors can affect the sleep cycle. As a result, various kinds of sleep disorders develop. Why do sleep disturbances occur? What diseases are associated with this? How to restore sleep mode? How to deal with sleep disturbance? These important questions will be answered in the article below.

Types of sleep disorders

There is a special classification of sleep disorders. The main types of pathologies of the sleep cycle are the following conditions:

Insomnia is a type of pathological condition that is characterized by problems with the process of falling asleep. At the same time, the sleep cycle itself is short-term, very sensitive. Insomnia develops against the background of mental illness nervous system, or as a result of prolonged use of alcohol, certain medications.
Hypersomnia is a type of sleep pathology characterized by a state of constant drowsiness. People suffering from this disorder can sleep up to 20 hours a day. Develops, as a result, deep depression, chronic sleep deprivation. There are such forms of hypersomnia:

Narcolepsy is a type of hypersomnia characterized by an abrupt onset of drowsiness that causes a person to fall asleep on the spot. The main symptom of this disease is cataplexy - loss of muscle tone during wakefulness (a person freezes in a certain position, without losing consciousness);
- Excessive daytime sleepiness
type of hypersomnia associated with alcohol dependence.

Parasomnia is a sleep disorder that is characterized by disruptions in the phases of the sleep cycle, as a result, a person often wakes up at night. Restless sleep develops against the background of the manifestation of enuresis (urinary incontinence during night rest), different forms sleepwalking, epilepsy (bursts of electrical activity in the brain). May be associated with night terrors, nightmares.
in a dream - a violation of the process of pulmonary ventilation. As a result of such a failure, an adult develops hypoxia - oxygen starvation of tissues, which leads to a violation of concentration, daytime sleepiness. Apnea is accompanied by snoring, which makes it difficult for close family members and the sufferer to rest.
Ordinary insomnia is the most common sleep disorder and can be caused by a variety of factors.

Causes of sleep disturbance. Symptoms

The normal sleep cycle is characterized by the process of quickly falling asleep, after which awakening occurs after a certain period of time (depending on how much the person needs to rest). On average, the night rest of an adult should be at least 8 hours.

However, due to certain factors, the sleep cycle and its quality may be disturbed. This is due to the state of health, the presence of chronic diseases and the negative impact external environment. So, the main causes of sleep disorders in adults are as follows:

emotional excitement, shock. Such conditions can develop due to frequent stress, prolonged depression, aggression, severe shocks associated with illness, death of loved ones. Also, sleep disturbance in adults can occur due to upcoming exciting events: a session with students, a wedding, childbirth, divorce, job loss;
daily use before bedtime of substances that excite the nervous system, overeating. These can be drinks containing caffeine (strong tea, coffee), as well as alcohol, energy drinks, and in the worst cases, drugs. Some medications can negatively affect the quality of the sleep cycle;
failure of the endocrine system, thyroid disease. Poor sleep occurs in women during menstruation, when the level of female sex hormones increases, or during menopause (menopause). Sleep disturbance, insomnia is observed with hyperthyroidism - excessive secretion of thyroid hormones into the blood, which activate the metabolism in the body;
diseases of the internal organs: asthma, arthritis, coronary heart disease, kidney failure, Parkinson's disease and similar mental illnesses. As a result of such diseases, a person experiences great physical discomfort, debilitating pain that prevents sleep.
sleep disturbance, uncomfortable conditions for rest: the presence of unpleasant odors, too high, or low temperature indoors, light, extraneous noise, unusual environment.

These are the main reasons that lead to short-term or long-term disruption of the sleep cycle. Such symptoms may indicate such a condition: a long period of falling asleep, a constant change in body position, very frequent awakening at night, restless sleep, getting out of bed early in the morning. After such a dream, a person feels exhausted, tired, concentration of attention and memorization processes decrease.

The consequences of sleep disturbance can be very deplorable. So those who regularly lack sleep, or sleep poorly, increase the risk of morbidity for cardiovascular disease, diabetes mellitus. Poor sleep leads to obesity, immunodeficiencies, and breast cancer in women.

Causes and treatment of sleep disorders. Diagnostics

The problem of poor sleep cannot be neglected. If a person has daily complaints such as:

"I can't sleep for a long time."
"I often wake up at night."
“I wake up very early, I can’t get enough sleep,” this eloquently indicates a violation of the sleep cycle. In this case, he just needs to contact the attending specialist, undergo a full medical examination. You can not hesitate, as the accumulated fatigue can lead to irreparable health problems.

Who to contact?

To diagnose sleep cycle disorders, people turn to a somnologist who specializes in dreams, problems, diseases associated with the sleep cycle. If such a specialist in medical institution is not available, you can consult a therapist, psychotherapist, or neurologist. They will tell you how to restore sleep. If there is a serious problem, you will have to contact a somnologist.

Remember, a person who sees a doctor on time avoids many health problems!

Sleep disorders are diagnosed in a special laboratory. The following methods are used for this:

Polysomnography

It is carried out in a special laboratory, where there is necessary equipment. During this procedure, the patient during the night's rest must be under the supervision of doctors.

A person is connected to various sensors that measure the frequency of respiratory movements, heartbeat, pulse, electrical activity of the cerebral cortex. Based on these indicators, the somnologist can identify the real problem of poor sleep, tell you what to do, prescribe the appropriate therapy.

SLS method - study of average sleep latency

This technique is carried out in cases where the doctor suspects that the patient has hypersomnia (increased drowsiness), especially narcolepsy.

During such a procedure, a suffering person is given 5 attempts to fall asleep, each of which lasts about 20 minutes, the interval between them is 2 hours. If the patient falls asleep in more than 10 minutes, then he has no disturbances, within 5-10 minutes - the borderline range, in less than 5 minutes - a clear sleep disorder.

How to restore sleep mode?

It's vital important question. The listed diagnostic methods will help the doctor to get a complete picture of what is happening with the human body during a night's rest. After diagnosing the disease, the doctor will prescribe treatment. Sleep disturbance, severe insomnia is treated with medications such as:

sleeping pills of different strength;
antidepressants (if the cause of the sleep cycle disorder is a severe form of depression);
antipsychotics with a calming effect, psychotonic drugs are prescribed for patients with severe sleep disorders;
sedative (calming) drugs can be taken by anyone who was nervous before a night's rest, or is in an excited state;
drugs with a vasodilator effect in combination with mild types of sleeping pills are intended for elderly patients in whom the cause of a poor sleep cycle is arrhythmia, angina pectoris.

It is important to remember that self-medication sleeping pills very dangerous, because in most cases, long-term use of such drugs causes all sorts of addictions, leading to a malfunction of the central nervous system and its organs, exacerbates the problem of sleep disorders. Only a qualified doctor should prescribe a course of treatment.

If poor sleep at night is associated with experiences before important event, old age, troubles at work, etc., then you can drink soothing tea, decoction, herbal infusion half an hour before rest. For these purposes, chamomile tea made from its flowers, or mint, lemon balm, from their leaves is well suited. After such tea, you will fall asleep better, you will sleep soundly.

You can saturate your bedroom with the pleasant smell of lavender from the aroma lamp. Its pleasant aroma soothes and relaxes. The smell of lavender will make a woman wake up joyful, full of strength. You can also put a bag with dry herbs of jasmine and lavender equally near the pillow.

Available at the pharmacy alcohol tincture motherwort, which is an excellent remedy for insomnia and its other manifestations. At home, you can prepare a decoction of this plant and drink throughout the day.

For older people who have a disturbed sleep cycle, a decoction of lily of the valley grass is well suited, which normalizes the work of the heart and eliminates arrhythmia. Regular intake of such a decoction will lead to the restoration of the sleep cycle.

Sleep problems. What to do?

However, often sleep problems in adults, insomnia are associated with the most seemingly insignificant factors, such as: overeating, severe exercise stress, a cup of strong coffee, or black tea. Therefore, in order to normalize the sleep cycle, first of all, prevention of sleep disorders is needed, which includes the observance of such simple rules:

create all the conditions for a comfortable stay: make the bed with a clean bed, ventilate the room, put an aroma lamp if necessary;
take a contrast shower before bed;
let close person make a light restorative massage;
do not eat 2 hours before bedtime;
do not engage in activities that can overexcite the nervous system;
before going to bed, drink a glass of warm milk with honey, or a soothing tea;
if you woke up at night, it is better not to get up, not to start doing active things. You need to lie down for a while, after a while you will fall asleep again.
always remember if you often wake up at night, especially in early age means you need to see a doctor. The sooner you get rid of the problem of poor sleep, you will be able to avoid many diseases.

The above tips will remove, like a hand, fatigue after a hard day, help you relax, calm down. In such an environment, it will be easy to fall into a deep, sweet dream.

Many people complain about poor sleep. medical statistics suggests that this is already a serious problem today, on a large scale. Scientists are constantly working on this phenomenon, trying to understand the cause of the phenomenon. They are looking for how to help people eliminate insomnia that occurs in one case or another.

It is impossible to leave sleep disturbance unattended, for normal life, correct operation of all organs, an adult should sleep enough. Previously, the opinions of doctors boiled down to the fact that it is desirable to sleep at night for about 7-8 hours, although depending on the characteristics of the body, this figure may be more.

Periodic lack of sleep provokes the development of chronic fatigue. Gradually, the body is depleted, mental disorders occur, which result in pathologies of internal organs. Therefore, to avoid serious health problems, problems with insomnia must be addressed in the early stages of its occurrence.

Causes of Poor Sleep in Adults

Not a single physician will undertake to name the specific causes of poor sleep in an adult. The thing is, every body works differently. individual characteristics, the perception of the surrounding world occurs in its own way, which actually provokes the problems of night rest. Conventionally, the causes of poor sleep in adults are divided into two types: physiological, psychological. Often these two factors are intertwined, in which case it is necessary to solve the problem radically, up to taking strong medications, such as tranquilizers.

Physiological problems

The human body is a very complex mechanism, the links of which work like clockwork. The failure of one component leads to the restructuring of the entire system and the consequences may be different. So, adults do not sleep well at night for the following reasons:

Feeling unwell. This factor provokes everything. First of all, the development of various diseases, no matter what nature, the main thing is that the pathology causes general malaise, discomfort, which only worsens in the evening, like pain, and other accompanying symptoms that interfere with rest.
The malaise can be short-term and provoked by a change in the weather, in which weather-sensitive people simply cannot find “a place for themselves” - a headache, limbs twist, chills occur, and the temperature rises. Someone can't sleep at night when full moon, only because it is too light in the room during such a period and internal anxiety arises.
Hormonal disruptions. Most often, this happens to women who are carrying a child, during menopause, the menstrual cycle. At such moments, the back hurts, dizziness, nausea are observed. A woman feels tired, excited, nervous, worried, as a rule, all this can provoke insomnia.
Disorders digestive system. Problems with stools make you wake up often at night, after which many simply cannot fall asleep at all.
Chronic fatigue. People who work too hard often suffer from insomnia. They get very tired and simply drowsiness from constant overexertion does not occur.
Violation of the circulation period. When a person works at night, rests during the day, he manages to sleep a little during the day, because there are always things to do around the house, a good rest does not work, at night with chronic lack of sleep it is generally difficult to readjust and get enough sleep. This happens when people move to other time zones, where the time is significantly different, it takes a long time to adapt.
Night discomfort. Most people suffer from the fact that they often roll over unconsciously in their sleep. At the same time, the position of the body assumes uncomfortable postures, the back becomes numb, the limbs go numb, which causes forced awakening. You can’t fall asleep soundly, how to actually get enough sleep.
Snore. Many people think that snoring is something fun, coming up with jokes about this, talking about how a husband snores in his sleep and keeps everyone awake. In fact, this is a very serious problem that simply frightens in a dream, forcing those around you, the snorer, to shudder and wake up in horror. In addition, at the time of snoring, many people experience sleep apnea attacks, and short-term respiratory arrest in general can lead to death.
Cold in the room or hot. A person is able to fully sleep only in the most comfortable conditions. If the room is too cool or, on the contrary, very hot, then sweating increases during sleep, especially when warm pajamas and other “insulations” are put on at night, awakening most often occurs from a feeling of icy sweat. In a cold room, even if you manage to fall asleep in the evening, then in the middle of the night, a person will certainly freeze and wake up anyway.
Long-term use of drugs. Many medicines have side effects, which in some provoke the development of insomnia.

Often "don't let" fall asleep jumps in blood pressure, headache, toothache. Everything that irritates a person from the inside and interferes with a good rest. Such factors have their own reasons, the elimination of which often leads to normal sleep.

Psychological features

It often gets in the way of getting enough sleep emotional condition person. This includes mental disorders, related diseases. An unexpected short-term excitement in the late afternoon, which can be provoked by ordinary night sessions of scary films, comedies, programs that for a long time make the brain reevaluate and rethink what is heard and seen.

What happens to a person throughout the day, forecasts for tomorrow, provoke internal excitement, which, as a rule, simply cannot be dealt with. You won’t be able to sleep well if someone is making noise nearby, preventing you from sleeping. It's about not only about noisy neighbors and impolite relatives, for example, there is a passing highway, a railway station nearby, it is raining outside the window, the wind is blowing.

Poor sleep at night can be caused by fear, often people who for a long time lived big family, left alone in the house, they simply cannot close their eyes, feeling inner anxiety, discomfort, emptiness.

In young mothers, insomnia can be triggered by frequent waking up of a restless baby, which gradually develops problems. It may seem to a woman in a dream that the child is screaming, and she wakes up.

What to do with bad sleep in adults

Unfortunately, most people today are too busy to take things like poor sleep seriously. People simply go to the pharmacy and buy the first drug that they can get there without a doctor's prescription, they start taking it. This is the most common and most dangerous solution in this case. With such an attitude towards their health, those who are faced with this phenomenon simply harm themselves. Sleeping pills will not alleviate the condition, they will not eliminate the problem, they will only allow you to quickly fall asleep for a while and sleep for a long time. Many of these drugs are addictive because they are not taken correctly, or maybe they should not have been used at all in this case.

Do not rush to take pills without consulting a doctor

You need to take your time with similar decisions, but try to improve the conditions of night rest, and if this does not help, first of all go to an appointment with good specialist to find out the real causes of nighttime anxiety. Only by eliminating them, the problems go away on their own. It must be understood that sleeping pills are the most extreme measures. Only a specialist can prescribe them, individually selecting the dosage, but for now:

Try to be less upset and worried during the day, especially closer to the night.
Understanding your problems, move more, do not lead a passive lifestyle. Never sleep during the day.
Walk outdoors.
Choose for yourself comfortable bed, good bed linen.
Keep the room clean and ventilate.
In the event of any disease, treat it under the supervision of a specialist, do not delay.
From the noise outside the window, earplugs and various similar devices will always save.

Remember that if you have not been able to cope with nighttime anxiety, sleep disorders on your own for more than three days, seek help from a specialist. Such problems are solved quickly with minimal damage to health.

Sleep is the most important part of human life, because at this time processes occur in the body, due to which the psycho-emotional and physical state of the body is restored. While we sleep, the brain processes the information received and assimilates it, which is why they say that the morning is wiser than the evening.

Sleep disturbances lead to disruptions in various systems body - immunity decreases, mental disorders and vascular diseases develop. Why is bad sleep dangerous at night in adults? What are its reasons? What to do to normalize night rest?

Sleep disorders in adults - varieties

There are over 50 different conditions and diseases that lead to sleep disorders. Sleep disorders themselves are divided into the following concepts:

Dyssomnia - difficulty falling asleep, daytime sleepiness, a feeling of fatigue after a night's rest persists.

Presomnia - a person cannot fall asleep for 2 or more hours.

Postsomnia - a night's rest does not bring cheerfulness, weakness and apathy are felt.

Hypersomnia is daytime sleepiness that is sometimes uncontrollable.

Causes of poor sleep

It is useful for readers of Popular Health to know that there is a very large list of causes of sleep disorders in adults, but we will now look at the most common ones.

1. Internal disorders of the body systems - vegetative-vascular dystonia (the patient experiences panic attacks), sleep apnea syndrome. This also includes restless legs syndrome (itching, feeling of crawling insects on the skin, tingling).

2. External causes- stress, overstrain, pain, taking various drugs (psychotropic in particular), alcohol intoxication, excessive smoking, heavy drinking before bedtime, overeating. Due to such reasons, nightmares can occur.

3. Circadian disorders - typical when changing the time zone, as well as when working in shifts. Such sleep disturbances occur in people who are prone to depression. To increase vigor, they take energy drinks in the morning, and drink at night. sedatives, thereby knocking down the natural rhythm of the body, and cause even more aggravation of the psycho-emotional state.

People with mental disorders may suffer from sleepwalking (waking during sleep), bruxism (teeth grinding), or narcolepsy (excessive daytime sleepiness).

Any sleep disorders require treatment if they last more than three weeks. This issue lies within the competence of a somnologist, however, if neurological or psycho-emotional disorders are detected in a patient, other specialists, such as a neurologist and a psychiatrist, are also involved in the treatment.

What's wrong with an adult having bad sleep?

As small children, few people understand how wonderful this time is. What do parents want from their child? Grow up, get smarter, walk so as not to sit up in front of the monitor, not get sick, eat well, go to bed on time ... Having matured, all people are forced to work in order to be able to provide for themselves and their families. Accordingly, if an adult's sleep is not successful, then this will directly interfere with his work. And if problems with night rest will be repeated again and again?! So this should not be.

What to do if a bad dream?

And first of all, you need to organize yourself in such a way as to establish correct mode sleep. This is very important, because due to the lack of a clear regime in the human body, biological rhythms go astray.

1. Determine for yourself the time at which you will go to bed every day. It is advisable to go to bed before 11 pm, and even better before 10 pm. According to neurologists, the most valuable and important period of sleep is the time interval between 22.00 - 1.00 am. It is at this time that the body is best at restoring activity.

2. Half an hour - an hour before falling asleep, it is advisable to relax - read fiction Or listen to light music.

3. You should not eat at night, it is better to have a light dinner no later than 2 hours before going to bed. Abundant drinking should also be excluded so as not to go to the toilet at night.

4. A walk in the evening will be most welcome.

5. Eliminate the use of invigorating drinks after dinner. At night, it is better to drink weak tea with lemon balm and a spoonful of honey or a glass of warm milk.

6. If you suffer from insomnia or restless leg syndrome, take a relaxing warm bath in the evening. A gentle massage of the limbs will not be superfluous.

8. It is necessary to give up alcoholic beverages if you often use them.

9. Neurologists warn against self-administration of any sedative and psychotropic drugs that can aggravate the patient's problem.

If no independent actions help to establish a night's rest, it is worth contacting medical assistance. It is especially important to do this if you suffer from nocturnal seizures (panic attacks, nightmares), as well as if you notice signs of narcolepsy or somnambulism. Narcolepsy is especially dangerous for drivers and people working in production with mechanisms and units - uncontrolled daytime sleep can cost them their lives.

In most cases, sleep disorders in adults disappear if the correct mode of wakefulness and rest is organized. Stress is the main cause of insomnia in middle-aged people. The abundance of information, high workloads, conflict situations, lack of annual leave - all these factors contribute to the accumulation of negative emotions and fatigue, which often develops into chronic and leads to depressive disorders. healthy image life, playing sports, walking, as well as the correct regimen of the day - the key to normal sleep at night.