I sleep very badly and constantly wake up. What to do for an adult with a bad night's sleep

Causes of violation of a good night's rest. Symptoms and treatment methods. A calming, healthy sleep is a vital function of the human body, during which psychological processing of daily activity occurs, internal metabolic processes start, organs self-regenerate after a hard day's work. Poor night sleep 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 that occurs at different ages, and there are inherent causes for each age category.

Pathological drowsiness can be a manifestation of hormonal abnormalities, a consequence of somatic diseases, in which an attack of an asthma, itching, angina pectoris or increased urination prevents a sick person from sleeping well. The causes of sleep disorders can be a huge number.

What prevents a person from getting enough sleep?

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

external factors: phone calls, noise from neighbors, street light from the street;
increased emotional background, irritability, outbursts of anger, experiencing difficult life situations (divorce, dismissal, betrayal of friends) - greatly depress the nervous system and provoke problems with sleep;
uncontrolled intake of psychotropic stimulants, dietary supplements, hormonal medications;
guaranteed bad sleep after alcohol, drugs;
information boom: modern mass media and the Internet are replete with galaxies uncontrollable by the flow of information - in a dream nightmares seen on the eve can be projected;
improper nutrition: by the evening biorhythms slow down and it is difficult to digest heavy food;
24-hour mode of working days, change of time zones;
bad sleep after a workout: do not abuse power loads late in the evening, everything should be in moderation, give the body an opportunity to recover.

Forward: Insomnia during late pregnancy

To easily fall asleep and wake up, take care of comfortable conditions in advance, eliminating the irritant, you will get a guaranteed calm sleep.

What is the danger of bad sleep? Effects

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

increased risk of accidents;
appearance worsens;
the protective functions of the body are reduced;
irritability and a depressive state appear (how can women deal with depression - read the article on how to get out of depression for a woman on her own);
there are problems with memory and concentration;
the risk of heart disease increases.

Man cannot exist without sleep, just as without food, water and oxygen. People who say they do not sleep are mistaken. There is a dream, but it is anxious, intermittent, and there is no charge of vivacity after waking up.

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

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

Forward: That's how much an adult needs to sleep per day

If you suffer from sleep disorders, analyze your daily routine, lifestyle, check what you eat, how much foods are good for your body, how often you do walks in the 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.

Modern medications are not addictive, normalize the process of falling asleep. Gentle medications stabilize sleep rhythms at night and allow an adult to forget about insomnia. Often, the doctor prescribes homeopathic treatment in the complex, infusions of soothing herbs and general recommendations - all individually, depending on the causes of the failure and personal symptoms.

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

Sleep disturbance is a serious problem that robs many people suffering from such disorders of vitality, reduces their working capacity. 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 inaction, lasting an average of about 8 hours. During this period, the body rests. The body systems are being restored, the information received during the day is processed and stored, and the immune system is more resistant to infectious agents.

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

Types of sleep cycle disorders

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

Insomnia is a type of pathological condition characterized by problems with the process of falling asleep. Moreover, the sleep cycle itself is short-lived, very sensitive. Insomnia develops against the background of mental diseases of the nervous system, or as a result of prolonged use of alcohol, some medications.
Hypersomnia is a type of sleep pathology characterized by a state of constant drowsiness. People with this disorder can sleep up to 20 hours a day. It develops, as a result, of deep depression, chronic lack of sleep. There are such forms of hypersomnia:

narcolepsy is a type of hypersomnia characterized by a sharp attack of drowsiness, causing a person to fall asleep in place. The main sign of this disease is cataplexy - loss of muscle tone during wakefulness (a person freezes in a certain position, without loss of consciousness);
- excessive drowsiness in the daytime;
type of hypersomnia associated with alcohol dependence.

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

Causes of sleep disturbance. Symptoms

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

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

emotional arousal, shock. Such conditions can develop due to frequent stresses, prolonged depression, aggression, severe shock associated with the disease, death of loved ones. Also, sleep disturbance in adults can occur due to upcoming exciting events: a student session, a wedding, childbirth, divorce, loss of work;
daily use before bedtime of nervous system stimulating substances, overeating. It can be drinks containing caffeine (strong tea, coffee), as well as alcohol, energy, and in the worst cases, drugs. Some drugs may negatively affect the quality of the sleep cycle;
malfunction of the endocrine system, thyroid disease. Bad 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 bloodstream, which activate the metabolism in the body;
diseases of internal organs: asthma, arthritis, coronary heart disease, renal failure, Parkinson’s disease and similar mental illnesses. As a result of such diseases, a person experiences enormous physical discomfort, debilitating pain, which prevents him from falling asleep.
sleep disturbance, uncomfortable conditions for rest: the presence of unpleasant odors, too high or low temperature in the room, light, extraneous noise, unusual environment.

These are the main causes that lead to short-term or long-term disturbance of the sleep cycle. Such symptoms may be indicated by such symptoms: a long period of falling asleep, a constant change in body position, very frequent waking up at night, restless sleep, getting out of bed early in the morning. After such a dream, a person feels exhausted, tired, the concentration of attention, the processes of memorization are reduced.

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

Causes and treatment of sleep cycle disorders. Diagnostics

The problem of bad sleep cannot be neglected. If a person has daily complaints like:

“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 a treating specialist, undergo a complete medical examination. You can’t hesitate, as accumulating fatigue can lead to irreparable health problems.

Who to contact?

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

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

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

Polysomnography

It is carried out in a special laboratory where the necessary equipment is available. During this procedure, the patient during the night's rest must be supervised by 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 establish 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 this 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 violations, within 5-10 minutes - the border range, in less than 5 minutes - a clear sleep disturbance.

How to restore sleep mode?

This is a vital issue. These diagnostic methods will help the doctor to compile a complete picture of what is happening with the human body during night rest. After diagnosing the disease, the doctor will prescribe treatment. Sleep disturbance, severe insomnia is treated with the use of such drugs as:

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

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

If a bad dream at night is associated with worries before an important event, old age, troubles at work or others, then you can drink soothing tea, decoction, infusion on herbs half an hour before rest. Chamomile tea made from its flowers, or mint, lemon balm, and their leaves is well suited for these purposes. After such tea, you’d better fall asleep, you’ll sleep soundly.

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

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

For the elderly, in whom the sleep cycle is disrupted, a decoction of lily of the valley grass is well suited, which normalizes the work of the heart, eliminates arrhythmia. Regular intake of such a decoction will lead to the restoration of the sleep cycle.

Trouble sleeping. What to do?

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

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

The above tips will relieve, by hand, fatigue after a hard day, help to relax, calm down. In such an environment, it will be easy to immerse yourself in a strong, sweet dream.

Today I would like to talk about sleep disorders. I have been working as a doctor for more than 5 years and I can say that most people who seek psychotherapeutic help have sleep disturbances to varying degrees. This is a very unpleasant symptom that is difficult to tolerate. This is suffering in the truest sense of the word. I’ll try to tell you in this article about what sleep disturbances are, why they occur and how to normalize your sleep.

A person needs a good healthy sleep. I think no one will dispute this statement. A lot of articles have been written about the functions of sleep, and numerous scientific studies have been and are being conducted.

The most common sleep disorders

Insomnia is a short, poor quality night's sleep. In the literature you can find the name "insomnia", this is the Latin definition of this disorder.

Insomnia often accompanies severe depressive states, various neurotic disorders, and acute psychoses. In acute psychoses and endogenous depressive states, insomnia is part of a large symptom complex, which is most often stopped in a hospital with medications.

The cause of insomnia in neurotic conditions is a traumatic situation. At the consultations, I often hear complaints: “I haven’t been sleeping for a year now”, “I can’t fall asleep, thoughts get into my head.” That is, the reason for poor sleep is in the problems that bother the person. Sometimes it happens that the problems are not recognized (perhaps, other mechanisms of psychological protection are supplanted or act) and the patient comes to the reception with the only complaint about a bad dream.

Hypersomnia - irresistible drowsiness during the day, often accompanies insomnia. The reason is that the body has not recovered overnight and is trying to compensate for this by daytime sleep.

Parosomnia, for example, nightmares, nightmares, is less common. People with this sleep disorder seek the help of a therapist or a neurologist, although psychological problems can often be the cause.

So what to do if you have a sleep disorder caused by any stressful situation.

I really like the techniques that improve sleep, described in the textbook on psychiatry edited by N.N. Ivanza. Let the word psychiatry not scare you, in my opinion, these methods are applicable even to a healthy person if he has a disturbed sleep, for example, in connection with a change of time zones.

Here are the techniques for improving sleep unchanged:

Comfort in the bedroom: silence, fresh cool air, even hard bed;

Do not take a nap during the day;

You should not go to bed until there is a need for sleep;

Do not overeat before bedtime, but also do not go to bed with an empty stomach;

Active physical exercises during the day and a peaceful walk before bedtime;

Get up, if you can’t sleep, and occupy yourself with a pleasant, but not exciting thing (listening to calm music, quiet reading);

Soothing warmth: warm bath, warm drink;

Lie down at the same time, but not too early;

To get up always at the same time (regardless of whether you slept or not!).

Insomnia is very difficult to tolerate by humans and it happens that medicines can not be dispensed with. In this case, a doctor’s consultation is necessary. Here I will tell you about the most common drugs prescribed for sleep disorders, sold in pharmacies without prescriptions:

Soothing herbs (motherwort, Valerian officinalis and others);

Magne B6 and any vitamin and mineral complexes containing magnesium (as you know, magnesium deficiency in the body leads to neurosis and poor sleep);

Neurometabolic drugs with a mild sedative effect (glycine);

Anxiolytics (afobazole, atarax).

You must understand that your sleep disorder is likely to disappear after your problem is resolved. If you have any questions, write in the comments, I will try to answer.

Many people complain of poor sleep. Medical statistics indicate that this is a serious problem today, on a wide 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 a particular case.

It is impossible to leave sleep disturbance unattended, for normal life, the proper functioning of all organs, an adult should sleep enough. Previously, the opinions of doctors were that it was advisable 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, provoke the development of chronic fatigue. Gradually, the body is depleted, mental disorders arise, the result of which are pathologies of the internal organs. Therefore, to avoid serious health problems, problems with insomnia need to be addressed in the early stages of its occurrence.

Causes of Bad Sleep in Adults

Not a single physician will undertake to name the specific causes of poor sleep in an adult. The fact is that each organism works in a different way, individual characteristics, the perception of the world around it 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 together, in this case, the problem has to be solved 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 anything. First of all, the development of various diseases, no matter what nature, the main thing is that pathology causes general malaise, discomfort, which only worsens in the evening, like pain, other accompanying symptoms that interfere with rest.
The ailment can be short-term and provoked by a change in weather, in which too meteosensitive people simply can’t find a “place for themselves” - a headache, twisting limbs, chills, fever. Someone cannot sleep at night when the full moon is only because the room is too light in this period and internal anxiety arises.
Hormonal disruptions. Most often, this happens with women who have a baby, 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.
Digestive system disorders. Problems with a chair, often make people wake up at night, after many they simply cannot sleep at all.
Chronic fatigue. Often insomnia affects people who work too much. They get very tired and simply drowsiness from constant overvoltage does not occur.
Violation of the circulation period. When a person works at night, rests during the day, he manages to sleep 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 rebuild and get enough sleep. This happens when people move to other time zones, where the time is significantly different, you have to adapt for a long time.
Discomfort at night. Most people suffer from the fact that in a dream they unconsciously often turn over. At the same time, the position of the body takes uncomfortable postures, the back becomes numb, limbs go numb, which causes a forced awakening. It’s hard to fall asleep, as well as sleep.
Snore. Many people think that snoring is something fun, making jokes about this, talking about how my husband snores in his sleep and keeps everyone awake. In fact, this is a very serious problem, which simply scares me in my sleep, causing me to shudder and wake up in horror to those around me, who snore. In addition, at the time of snoring, many have attacks of nocturnal apnea, and a short stop in breathing can generally lead to death.
Cold in the room or hot. A person is able to fully get enough sleep only in the most comfortable conditions. If the room is too cool, or vice versa, it is very hot, then sweating increases in a dream, especially when warm pajamas and other “heaters” are put on at night, waking up most often arises from a sensation 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 in any case.
Long-term use of drugs. Many medicines have side effects, which in some people provoke the development of insomnia.

Often the “jumps” in blood pressure, headache, and toothache “do not allow” to fall asleep. Everything that annoys 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

Often, the person’s emotional state interferes with getting enough sleep. This includes mental disorders, related diseases. An unexpected short-term excitement in the late afternoon, which can provoke the usual nightly sessions of scary films, comedies, and programs that long cause the brain to overestimate 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, is simply not possible to cope with. You won’t get a good night's sleep if someone is making noise nearby and is preventing you from sleeping. This is not only about the noisy neighbors and rude relatives, for example, the road is near, the station, it is raining outside, the wind is blowing.

Poor sleep at night can be caused by fear, often people who have long lived as a large family, left alone in the house, simply can not close their eyes, feeling inner anxiety, discomfort, emptiness.

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

What to do with bad sleep in adults

Unfortunately, today the bulk of people are too busy to take seriously such phenomena as bad sleep. People simply go to the pharmacy and buy there the first drug they can get, which can be obtained without a doctor’s prescription, they start taking it. This is the most common and most dangerous solution in this case. With this attitude to their health, those who encounter 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 taken incorrectly, and maybe, in general, should not be used in this case.

Do not rush to take pills without consulting a doctor

You need not to rush into such decisions, but try to improve the conditions of a night's rest, and if this does not help, first go to the reception to a good specialist to find out the real reasons provoking night anxiety. Only by eliminating them, the problems themselves go away. You must understand that pills that improve sleep are the most extreme measures. Only a specialist can prescribe them, individually choosing a dosage, but for now:

Try to be less upset and worry during the day, especially closer to the night.
Understanding your problems, move more do not lead a passive lifestyle. Never sleep during the day.
Take a walk in the fresh air.
Choose for yourself a comfortable bed, good pastel linen.
Keep the room clean, ventilate.
In case of any disease, treat it under the supervision of a specialist, do not delay.
Earplugs and various similar devices will always save you from the noise outside the window.

Remember that if you could not cope with night anxiety, sleep disorders, more than three days on your own, contact a specialist for help. Such problems are resolved quickly with minimal damage to health.

Sleep is the most important part of a person’s life, because at this time processes occur in the body, due to which the psychoemotional 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 of the evening is wiser.

Sleep disorders lead to failures in various body systems - immunity is reduced, mental disorders and vascular diseases develop. What is the danger at night of poor sleep in adults? What are its reasons? What to do to normalize night rest?

Adult Sleep Disorders - Varieties

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

Dissomnia - difficulty falling asleep, daytime sleepiness, a feeling of tiredness after a night's rest is preserved.

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

Post-doubt - night rest does not bring vigor, it is felt overwhelmed and apathy.

Hypersomnia is daytime sleepiness, which is sometimes uncontrollable.

Causes of Bad Sleep

It’s useful for readers of “Popular about Health” to know that there is a very large list of causes of sleep disturbances in adults, but we will now consider the most common.

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

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

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

People with mental disorders may suffer from sleepwalking (waking in a dream), bruxism (grinding their teeth), or narcolepsy (excessive daytime sleepiness).

Any sleep disturbances require treatment if they last longer than three weeks. This issue lies within the competence of the doctor of a sonologist, however, when identifying neurological or psychoemotional disorders in a patient, other specialists, a neurologist and a psychiatrist, also join the treatment.

What is wrong with an adult having a bad dream?

As small children, few people realize how wonderful this time is. What do parents require from their child? Grow, grow smart, walk, so as not to sit 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 family. Accordingly, if an adult's dream did not work out, this will directly interfere with his work. And if the 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 the correct sleep mode. This is very important, because due to the lack of a clear regime in the human body, biological rhythms are lost.

1. Determine for yourself the time at which you will go to bed daily. It is advisable to go to bed before 23 hours, and even better until 22. According to neurologists, the most valuable and important period of sleep is the time interval between 22.00 - 1.00 hours of the night. It is at this time that the body is best at reducing activity.

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

3. Do not eat at night, it is better to get a light dinner no later than 2 hours before you go to bed. Drinking plenty of water should also be ruled out so as not to go to the toilet at night.

4. A walk in the evening hours will be very 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 are troubled by restless legs syndrome, arrange for yourself a relaxing evening warm bath. A soft massage of the limbs will not be out of place.

8. It is necessary to refuse alcoholic beverages if you often consume them.

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

If no independent actions help to establish a night's rest, you should seek medical help. This is especially important if you suffer from nighttime seizures (panic attacks, nightmares), as well as if you notice manifestations of narcolepsy or somnambulism. Narcolepsy is especially dangerous for drivers and people working in production with mechanisms and aggregates - uncontrolled daytime sleep can cost them their lives.

In most cases, sleep disturbances in adults disappear if you organize the correct mode of wakefulness and rest. Stress is the main cause of insomnia in middle-aged people. The abundance of information, high workloads, conflict situations, the absence of annual leave - all these factors contribute to the accumulation of negative emotions and fatigue, which often develops into a chronic one and leads to depressive disorders. A healthy lifestyle, playing sports, walking, as well as the correct regime of the day - the guarantee of normal sleep at night.