We spend almost a third of our lives sleeping. But the paradox is that not everyone knows how to sleep properly. Some people neglect hygiene at night, paying for it with insomnia. And some are struggling with the consequences of lack of sleep, without even knowing what the root of the problem is.
To feel fresh and rested in the morning, and never know what torture with insomnia is, you should follow the advice of somnologists.
How much sleep to get enough sleep?
One of the most important rules of healthy sleep says: the optimal duration of night's rest for an adult is 7-9 hours. Only a few are able to sleep 6 hours or less without negative consequences for health and well-being. However, lack of sleep has two insidious features.
Firstly,
The consequences of lack of sleep are cumulative. A week of sleep of 6 hours or less can cause spontaneous falling asleep in the most inappropriate places (including while driving). And after two weeks of living with the same regimen, the exhaustion of the body will be the same as if you were awake for 48 hours in a row.
Secondly,
a person does not always adequately assess the decline in his own mental and physical capabilities. Many people note a deterioration in overall performance only in the first few days of inadequate rest, after which it seems to them that nothing has changed. In fact, the level of attention, the ability to concentrate, and the ability to quickly make decisions - all this continues to rapidly degrade. The irony is that many people “save” on a night’s rest in order to work longer. But at the expense of reduced productivity, this sacrifice is meaningless.
What methods in psychiatry are used to treat sleep disorders in Israel
As is the case with the treatment of mental disorders, psychotherapy allows patients to cope with internal problems, getting rid of anxiety and other associated deviations. When interacting with a qualified specialist, the patient learns how to use relaxation techniques and how to control his own emotional background.
An important component of effective psychotherapy in Israel is sleep hygiene, that is, the patient is offered an individual daily routine, which allows them to return to healthy sleep and ensure the correct functioning of the biological clock, which is periodically disrupted by modern life (workload, difficulty organizing rest).
In addition, in the Renaissance rehabilitation center, as in other hospitals in the country, other non-drug means are used to combat insomnia, the purpose of which is to enhance the therapeutic effect:
- acupuncture;
- physiotherapy;
- psychophototherapy;
- water aerobics, etc.
Basic rules for healthy sleep
What can you do to ensure that your night's rest is refreshing and replenishes your strength? We offer you to familiarize yourself with the rules of healthy sleep.
- Eliminate caffeine.
We are talking not only about coffee, but also about energy drinks. A cup of invigorating coffee is allowed in the morning, but not in the afternoon. - Stop smoking.
Tobacco smoke causes a sore throat and swelling of the mucous membranes. This leads to discomfort during sleep even in healthy people, and in the presence of obstructive apnea syndrome it becomes a real threat to health. - Leave the bedroom for sleeping.
Don't turn your bedroom into a multi-purpose room. A TV, laptop and even a mobile phone are not the best guides to the Kingdom of Morpheus. Therefore, you should not watch movies, read the news on your tablet, or work right in bed. You should develop a strong association: a bedroom is for sleeping. - Get physically active.
After physical activity, the body needs to recover. And the best way to do this is to sleep. That's why after training, sleep comes as soon as your cheek touches the pillow. True, you need to do physical exercise at least 2-3 hours before your night's rest. Otherwise, the nervous system will be overexcited, and you will not be able to fall asleep quickly. - Don't overeat, especially at night.
Firstly, falling asleep after a hearty dinner is not easy. Secondly, this is a sure path to obesity. Fat deposits in the neck narrow the throat, which increases snoring and increases the risk of sleep apnea. - Ventilate the room.
Most people sleep better in a cool room. If possible, install the temperature sensor at 18-21°C. Or at least ventilate the room well before going to bed. - Eliminate sound stimuli.
Silence is one of the conditions for healthy sleep. If it is not possible to eliminate all sounds, try controlling the situation with white noise (such as an audio recording of wave noise) or using earplugs.
Find out where you can get treatment for sleep disorders in St. Petersburg
Somnology centers, as well as institutions practicing drug addiction rehabilitation, operate today in the Northern capital. These are such well-known clinics: “SM-Clinic”, “Seven Doctors”, MC “Veramed”, etc. In addition, you can consult a somnologist by contacting the Sleep Laboratory at the V.M. Bekhterev.
Treatment of sleep disorders with a specialist leads to harmonization of personality and body functioning. The doctor works through a whole range of procedures, the purpose of which is to improve sleep.
How to learn to fall asleep quickly?
This has probably happened to everyone: it’s already 2-3 am, but you’re still tossing and turning and can’t fall asleep. Now imagine if this happens every day. To ensure that your body and brain respond to the “Hang up!” command the first time, make it a habit to follow these healthy sleep rules.
- Live according to a schedule.
Train yourself to always go to bed and get up at the same time. Even on weekends. The body will get used to this and become more obedient. - Create rituals that will help you calm down.
It has been proven that watching movies, computer games, working on a laptop and even using a mobile phone are powerful stimulants for the nervous system. Therefore, it is better to spend the last 1-2 hours before bed without electronics. Instead, read a book, listen to calm music, or chat with family. - Use relaxation techniques.
Scientists believe that about half of cases of insomnia are associated with stress or strong emotions. Find your own way to relieve stress. This could be journaling, meditation, yoga exercises. - Allow yourself an extra nap at lunchtime.
To compensate for lack of sleep at night, take a nap at lunchtime. This will help you feel more energetic. But remember: too much lunchtime nap can do more harm than good. After all, having had a good rest during the day, in the evening you will not be able to fall asleep quickly again.
ON A NOTE! Alcohol also helps you fall asleep faster. However, this has nothing to do with healthy sleep rules. Alcohol deprives you of REM sleep. In other words, you will really “switch off” quickly, but this rest cannot be called complete.
What consequences need to be taken into account when treating sleep disorders in Moscow
As in cases of treatment in Israel, in Moscow clinics they first diagnose the nervous system, sometimes even the body as a whole, because sleep can be disturbed not only due to problems with the nerves. It happens that the main reason for development is caused by other failures.
From the very beginning of treatment, for speedy relief, the patient may be prescribed sleeping pills or tranquilizers, but much of this has to do with what measures were taken before contacting the doctor. Next, medications and special methods of restorative medicine that affect the key cause of the disorders are selected on an individual basis. Such measures make it possible to avoid the negative consequences of therapy in Moscow clinics. Although keep in mind that treatment abroad, for example, in Israel, is usually more effective than a course in domestic rehabilitation centers.
The choice of a treatment program for sleep disorders must be fully justified and based on survey information - as in the treatment of drug addiction in Israel.
Poor sleep and age: where is the connection?
Many age-related changes lead to insomnia and the inability to fall asleep quickly. Here are just a few reasons for poor sleep in older adults.
- Sleep phase disturbance.
With age, the duration of slow-wave sleep decreases, during which the body recovers and is needed to preserve memories. Sleep becomes more sensitive and intermittent. - Hormonal changes.
This is especially true for women during menopause. Due to a decrease in the level of estrogen and progesterone, unpleasant phenomena such as “hot flashes” (a feeling of heat in the face, neck, upper body), increased sweating, nervousness and anxiety appear. Almost 40% of menopausal women have sleep complaints. - Certain diseases and medications.
The quality of sleep can be worsened by Alzheimer's disease, Parkinson's disease, diabetes, cancer, cardiovascular pathologies, as well as sleep diseases themselves (restless legs syndrome and apnea). In addition, insomnia is a side effect of many medications. - Experiences and stress.
As a person ages, he becomes more and more worried about his loved ones. It also leaves an imprint on the fact that social activity among pensioners decreases, and they are forced to spend more time alone. Restless thoughts and fear of loneliness often prevent you from sleeping.
The rules for healthy sleep for older people are not much different from general recommendations. The main emphasis should be on physical activity. It also doesn’t hurt to find something you enjoy and be less nervous.
***
After reading this article, many will think: “Nothing new, I already know all this.” But let me ask: do you just KNOW all THIS or DO YOU DO? Unfortunately, the body does not have a button that you can press to instantly fall asleep. The struggle for healthy sleep can be long and tedious. But it's worth it. After all, our health directly depends on the quality of night's rest.
What drugs are used to treat sleep disorders abroad?
For drug therapy of disorders of this type, drugs of the benzodiazepine group are often used. Medicines with a short duration of action (midazolam) are recommended for problems falling asleep. When taking them, side effects are sometimes noted: the presence of agitation, confusion, difficulty sleeping in the morning. Drugs with long-term effects (diazepam, chlordiazepoxide) are used when waking up too early in the morning or periodically waking up at night. They are sometimes fraught with drowsiness during the daytime. In this case, medications with an average duration of action are prescribed (zopiclone, zolpidem) - they are characterized by a lower risk of addiction.
Another group of medications that are used when sleep is disturbed are antidepressants, which do not threaten the development of addiction; they are recommended more likely for older people, people with depression, or those who are susceptible to chronic pain syndrome. However, due to adverse reactions, their use is being reduced.
In case of severe disorders, if there is no result after other medications, patients with confused consciousness use antipsychotics that have a sedative effect (for example, levomepromazine). If increased drowsiness with a low level of severity is noted, central nervous system stimulants (glutamine, calcium supplements) are prescribed, and in case of noticeable disruptions, psychotonics (iproniazide, imipramine) are prescribed.
Elderly people receive complex treatment by taking vasodilators (vinpocetine), central nervous system stimulants, and herbal tranquilizers (for example, based on valerian). You should take sleeping pills only after a doctor’s prescription (he will continue to monitor the patient). When the course is completed, you need to gradually reduce the portions of the drug, gradually reducing them to zero.
Rules for performing exercises
Provide a flow of fresh air into the room, ventilate it before performing gymnastics. It is recommended to sleep with the window open.
Perform the exercises slowly and at a calm pace.
Ask your family not to distract you, get some privacy, and put your children to bed first. Turn off the TV, computer, put your phone away, dim the lights. Wear comfortable clothes made from natural fabric.
While doing gymnastics, breathe through your nose and close your eyes.
