Lana-web. gillana > Women's health > What can help with insomnia there Are nights when can't sleep: disease, problem or argument with a loved one. If insomnia is a rare phenomenon in your life, particular worries that cause. But if the disruption of the normal night's sleep lasts a long time, it is necessary to take urgent measures to preserve your peace of mind and health. In this case we are talking not only about the violation of the necessary for the body rest, and about a common disease of the nervous system. But this condition you can and should learn to control, after 60 hours without sleep, can trigger a nervous breakdown and a hypertensive crisis and the cardiac and cerebral circulation. Chronic sleep deprivation can lead to increased pressure and sugar level in the blood, fatigue and low immunity. It is during sleep intensively the processes of self-purification of the body, for energy recovery, synthesis of the necessary and important hormones. In particular, growth hormone, stimulating the production of proteins. As we sleep – the sleep phase. Our normal sleep takes place in cycles and consists of 4-6 cycles, each of which consists of two phases: slow wave sleep and fast. The slow-wave sleep begins with a NAP, goes to sleep mid-depth, and then in the deep, during which slows down respiration rate and heartbeat. This period produced growth hormone. REM sleep is characterized by vivid night dreams that last for about a quarter of our holiday. In this phase the body is released from stress, gives a "way out" of our negative emotions. But the dreams we remember only in that case if you Wake up in this phase. Scientists have proven that everyone dreams, but many of them just can't remember, as the slow-wave sleep removes those memories. When you do not care, the mechanism of the dream work clearly, providing regular refreshment of the body and eliminating minor faults occurring during the day. At a time of tension or problems, this process is broken: we don't clearly distinguish between his daytime life, evening when resting and preparing to sleep, and night. Our problems follow us within 24 hours. It is a violation of alternation of phases of sleep: they start to "overlap" each other. Therefore, one will quickly fall asleep but Wake up after 2-3 hours and I can't sleep until morning, while others can't sleep and in the morning "fall" into a deep and heavy sleep. Owls and larks. Of course, quite arbitrary, but all people can be divided into 2 groups: owls and larks. "Larks" are more adapted to clear the rhythm of the day: they are easy to fall asleep early, before midnight, and Wake up in the morning painless. From the beginning of the day they are full of energy and vitality. The owls are accustomed to going to bed late and get up around 9-11 am. They slowly Wake up, "entering" into a rhythm. From awakening until the moment when they begin to perceive the world in color and respond to what is happening, it may take from one hour to two. Only at noon the owls gradually develop its full potential: physiological and mental. The highest peak of activity after 14 hours and up to 18-19. After a bit of "recession", starting from 21 hours until late at night, there is the best time of day to analyze information, make decisions, take action. If the job allows you to live "owls" in accord with their rhythm, they can achieve impressive results, both creative and personal or life. I sometimes think that artists choose their profession because of the possibility of not only creativity, but also to live according to your biorhythm. Very hard daily to break – I know from my own experience. So I tried to find a job that provided the opportunity to live in a familiar rhythm. And realized how tense he lived for the previous 5 years. If you want, you can always change your life, if not afraid of difficulties and need to start learning something new. Very often we underestimate our hidden potential. Now I have my own little Studio and website which I created myself. If life circumstances force you to change this "bird" focus, I recommend "owls" provide yourself at least 2 weeks to adapt, getting used to early to bed and getting up. Early risers can also change your rhythm of sleep: in today's world when personal life starts after work, evening, want to pay it to yourself, your family or Hobbies, as much as possible. But, going to bed late, they risk to break the usual phase of sleep, and Wake up in the morning tired and not rested. The body simply will not be able to fully recover. So everyone chooses itself: listen to your biorhythms and take care of your health, or to try to change and disrupt sleep. The time of sleep required for full recovery of the body, individually. It is estimated that we spend in sleep a third of your life. It's a shame, of course, but the laws of physiology be canceled not. The average night time – 7-8 hours and can vary depending on the condition of the body and age: older people usually go to bed early and by 5 o'clock in the morning Wake up rested. And children need a full 8-9 hour sleep that the growth process occurred without deviations. What helps to sleep. In order to cope with insomnia, many people prefer to take the path of least resistance: acquire sleeping pills. But the body quickly gets used and requires increasing dose. Be sure to read the end of the article about the contraindications and side effects. If your dream only began to be violated, try to restore it tested folk remedies: the right bedtime routine, observance of a particular mode, the use of therapeutic sedative herbs or fees. Even if you already have a long period of nocturnal rest, consider using these recommendations to switch from hard drugs to safe health practices. Our body is subject to certain biological rhythm associated with the change of day and night. At dusk, after sunset, begins to synthesize "night" the hormone melatonin. It slows down all processes in the body: heart rate and muscle activity. If that's the time to try to finish all the work associated with a particular voltage, to postpone the decision of all questions the next day to arrange a peaceful rest, the body to prepare to sleep before you get to the pillow. Take a shower or warm relaxing bath with aromatic oils or herbs, listen to relaxing music, read a favorite book. Take a breath of relatively fresh air at least on the balcony. Be sure to ventilate the room and leave, if possible, open the window or adjust the air conditioning correctly. The dinner menu must not include fatty and heavy meals – the body will spend energy digesting and not for recovery. Have dinner 3-4 hours before sleep and an hour drink a glass of yogurt or warm milk with honey, fruit juice, or eat the yoghurt or a few spoons of cottage cheese and an Apple or a banana. Proper rest can interfere: too hard or soft bed. Can help orthopedic mattress – it is really very comfortable. high or flat pillow. The habit of sleeping on a high pillow can lead to the appearance of double chin and wrinkles on the neck, wrong position of the spine during sleep. As a consequence, back pain and cervical headache. Low and flat pillow ensure comfort the scalp and hair. Down and feather pillows unhygienic – they cannot be erased, only regularly dry-cleaned: the fluff is very "love" Demodex mites, besides it can cause allergies. Polyester fiber pillows are more comfortable and practical, they can be washed, but they quickly deform, and in the summer can cause sweating. So to choose the best is not easy. I still prefer polyester, although they have to change every six months. Of them can make lovely cushions or upholstered seats for stools and chairs needed will only be bright covers. In summer, dry mint leaves and lemon balm, and in autumn the hop cones. They fill a small pillowcase. And sleep for a healthful and relaxing pillow. You only need to put the herbs to a thin layer and put on top of your regular pillow, or to turn off the roller and place under the occiput: aromatherapy and massage.- even the dim light coming from the street might disturb you. Therefore, tightly close the curtains, thus providing the utmost darkness, when you decide finally to sleep. - choose bedding calm colors: soft colors. When normal sleep will return to his favorite bright kits.- helps to sleep sachet with soothing herbs or with a drop of aroma oil.- at least an hour before sleep turn off the TV or computer, the brain needs to relax from getting new information, it will be enough in the dream to "understand and process" that was gained during the day.- try to put aside all anxious thoughts for tomorrow. No wonder they say that tomorrow is another day. Perhaps your subconscious for the night will find the optimal solution, and in the morning you will Wake up not only rested, but also will know what to do in this situation.- the intense recovery of the organism, physiological and emotional, takes place from midnight to 4am. Try not to miss any of these healing leisure hours.- used to go to bed and get up at a certain time – great importance of conditioned reflexes was studied by I. P. Pavlov. According to his teaching, sleep is one of the types of braking activity of the cortex of the brain and nervous centers so that a useful habit to acquire is never too late. Understand that such simple and well known truth to recommend much easier than to follow them. But these simple rules really work and act as your mental attitude on a relaxing holiday. And for some time to change your normal routine in order to regain restful sleep. Of course, if you live alone, perform all of this easier, but you can arrange a family Council and explain what your proper rest is a necessity now, not your indifference to what is happening in the family or a whim. Sleep is disturbed when we are tense or something for a long time concerned about the negative effect stressful situation. The use of folk remedies: infusions and decoctions of herbs and roots, fruits and leaves, will help to reduce stress, calm down and normalize sleep. To the soothing herbs are: flowers and fruits of hawthorn, herb oregano, calendula flowers, dandelion roots, grass wormwood ordinary, motherwort. To reduce stress will help the almonds, fennel seeds and leaves of green leaf lettuce. Add them to salads or eat as a dessert just for prevention throughout the season. Sedative effects have the roots of elecampane, poppy seeds, oregano and mint, Valerian root, St. John's wort, the roots of asparagus officinalis and chicory, kidneys black poplar - alcoholate, Bur marigold, hawthorn. To help you sleep melon and a decoction of the roots of calamus. The infusion of hawthorn and St. John's wort. Make medical collection: the crushed roots of Valerian, St. John's wort, yarrow, lemon balm or mint – 6 tbsp. l. Flowers and fruits of hawthorn – 4 tablespoon Brew tbsp. l. collection at night 2 cups boiling water, strain and take a quarter Cup for half an hour before meals for 7-10 days. Can then take the collection of other herbs and to determine which one helps you. The infusion of Valerian root and motherwort. Mix 2 tablespoons of Valerian root and hop cones, 3 tbsp motherwort and cudweed, Melissa. Prepare and adopt the same as the previous collection. Soothing fees. Dandelion roots – 2 tbsp. chamomile flowers, St. John's wort and flowers of hawthorn – for 6 tbsp, grass sage and Linden flowers – 1 tbsp. l. calendula Flowers – 3 tbsp. l., yarrow, marjoram and hawthorn fruit – 2 tbsp, fruit of cumin – 1 tsp Brew in a thermos for 2 hours, strain and take before meals and at bedtime. Mix equal parts of oregano, lemon balm, chamomile, Linden flowers, strawberry leaves and yarrow, Brew this fragrant collection as a tea and drink throughout the day. To help you sleep fresh juices: half a Cup of juice from the grapefruit and carrots before bed. The juice of celery, cucumber and beets. Take 2 tbsp after meals, to check whether a compound causes Allergy or sleepy during the day. If this happens, eliminate cook the beets or beet juice separately and defend it for hours – fresh is very active. Drowsiness take in vegetable juice just before bedtime. After a busy day will help to reduce the strain the seaweed salad (kelp) or dry powder: teaspoon after dinner and a few kernels of almonds, crushed and mixed with half a glass of hot milk and a teaspoon of honey before bedtime. Try this for a week regularly scalp massage that not only relaxes, but also eliminates a headache. Relaxing hot foot bath with mustard, copper coins applied to the temples, aroma oils: peppermint, lavender, geranium. Read more and learn how to apply the fragrance, you can read the article on oils for massage. Geraniums can be grown at home: not only beautiful flowers, but also healing and disinfecting flavor provided to you. Although the scent of geranium has a calming effect, it is not recommended to place a plant in the bedroom: essential oils are quite intense and smell intense. Enough to stretch the leaf and deep breathe or just stand near a flower, or to bring it into the bedroom for 2 hours before bedtime. The optimal place for it – the window sill in the kitchen. From pharmacy drugs, with increased irritability and sleep disturbance, we can recommend Valerian in pill or in alcoholic tincture, tincture of a peony, which take 30-40 drops 2-3 times a day. Medicinal sleeping pills. Unlike popular recipes that will not only soothe the nervous system, but operate in an integrated manner, bringing the whole body, drugs, dangerous as addiction and side effects. Therefore, before using consult your doctor – it is possible that your related diseases, this medication is contraindicated. The most proven remedy is valocordin – positive psychological effect of having even the packaging. Used for sleep disorders, irritability. Effective antihistamines: diphenhydramine, pipolfen and. Side effects: addictive, morning sleepiness, headaches, heavy head during the day, inhibited the reaction. The drug Barbital or veronal causes rapid sleep and deep sleep. But it is slowly excreted from the body, therefore, a necessary break after 3-4 days of treatment. Side effects: increased weakness, nausea, headache. Nozepam and nitrazepam provide deep sleep after 20-40 minutes after ingestion. Can cause weakness and lethargy during the day, and dizziness. During administration of the drug are prohibited to drive, as all reactions are slow. Drug maxitrol acts very quickly, within 15-20 minutes, but if you do not go at this time, the action of the drug stops. All sleep drugs are forbidden to accept, without the consent of a doctor during pregnancy, especially radedormum, take Care of the mental, physical and physiological health of the future baby as possible. About one accepted tablet can regret it for life. Before you decide to make a potent sleeping pills, try to improve sleep quality by using safe methods is in this article enough. Can help anti-stress diet. If insomnia torments you for a long time, learn to manage their emotions and relax, practice yoga, listen to the recording with the sound of the surf or the morning of the forest – they can easily be found and downloaded online. Arrange a days full of rest and relaxation, or weekly home – SPA-complex. Try to eliminate the cause of your anxiety or starting to them more easily treated, tune to a positive perception of their life and place. The world does not change, you can only change your attitude or yourself and your health. You might also be interested in the article:What you need to know about fillings root canal anti-Stress diet. Can help to relax and calm down certain foods, herbs and seaweed? Can do with it, very successfully and effectively. Read more. 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