6 Answers

  1. The most effective treatment for insomnia without medication is currently cognitive behavioral therapy (CBT). Currently, it is the first line of treatment for chronic insomnia in Russian, American and European clinical guidelines. Pharmacotherapy is indicated only when cognitive-behavioral therapy is unavailable or ineffective. You can read more about this method of treatment on the website http://www.sonzdrav.ru.

    I also recommend the book: R. V. Buzunov, S. A. Cherkasova ” How to overcome insomnia? Healthy Sleep in 6 weeks”, which is a self-help guide on CBT of insomnia. More information about this book can be found at this link.

  2. How to fall asleep

    In some cases, the problem of insomnia can be solved by observing sleep hygiene.:

    • Go to bed at the same time
    • Before going to bed, perform hygiene procedures: wash your face, take a warm shower, etc.
    • Before going to bed, go for a walk, ventilate the bedroom
    • Hang blackout curtains: in the dark, the body activates the production of melatonin-a substance responsible for the quality of sleep
    • Avoid stressful situations
    • Find your own way to relax before going to bed: calm music, relaxation, meditation, yoga, stretching, bath, etc.

    Remember that fixing on stress, anxious thoughts, and negative expectations make it harder to fall asleep and reduce the quality of sleep. Even if you can't fall asleep, don't dwell on it. Try to distract yourself with a quiet, monotonous activity, for example, read. Don't trigger a negative cascade of emotions.

    !Source: Yandex. ImagesSource: Yandex. Images

    How to treat insomnia

    If sleep problems persist for a long time, you should consult a doctor.

    Treatment for insomnia begins with an examination. It is necessary to diagnose the physical condition in order to exclude somatic disorders. For example, sleep problems can be caused by a malfunction of the endocrine system. The doctor also carefully examines the psychological state of the patient, as the basis of insomnia may be depression or neurosis.

    Only after diagnosis, therapy is prescribed to eliminate the cause that causes insomnia. It usually includes:

    Psychotherapy. A psychologist or psychotherapist works out psychological problems with a person, teaches relaxation techniques and sleep hygiene.

    Medical treatment if necessary. Sometimes a doctor prescribes medications for insomnia. As a rule, therapy begins with milder drugs, often plant-based, and melatonin-based drugs have also proven themselves well. If they do not work, they select sleeping pills, tranquilizers of the benzodiazepine group.

    This is by no means a lifelong medication regimen. Usually, a short course is required to restore sleep.

    Treatment of insomnia is always individual. If you have long-term sleep problems, go to your doctor.

    Read more here https://www.youtube.com/watch?v=JdB_CdIqmPc

  3. Insomnia is a mandatory attribute of a stressful situation.

    Experiencing stress is accompanied by a chaos of obsessive thoughts.

    Especially dangerous are thoughts about the hopelessness of the situation now and imagining the reality of a catastrophic future.

    The future has not yet arrived, and an imaginary catastrophe is being experienced now as if it is actually happening.

    Obsessive thoughts and experiences are supported and fueled by increasing anxiety.

    Waiting for insomnia at night is extremely painful.

    What to do?

    • Make your emotions subordinate to your mind. Recognize that, despite the losses from stress and illness, there are still forces and opportunities to adapt to life in new conditions. Yes, I fell! But, I must find the strength to stand up!
    • To act not by order, not by imitation, but by inner command.
    • Work out and strictly follow the daily routine!

    In addition to psychological factors, the quality of sleep is affected by medications that are used to treat existing diseases.

    • You need to carefully read the instructions and decide with your doctor what medications and in what combinations can be taken with benefit and without side effects.
    • Avoid taking medications without a doctor's prescription.
    • The use of alcohol in an agitated state, anxiety, uncontrolled obsessions is prohibited! In this state, alcohol increases the raging imagination and guarantees more painful insomnia.
    • Daytime sleep. A double-edged sword – for someone's benefit, for someone's harm. Watch yourself and it will become clear.
    • To restore sleep, it is important to normalize your diet. Nutrition should be regular, complete, and include mineral and vitamin complexes. Vitamins B6, B12 are essential for the nervous system.
    • Can I eat before going to bed? You can't eat too much! An empty stomach won't let you sleep. The golden mean. A glass of kefir.
    • Regular exercise in an aerobic mode – Nordic walking-is extremely important.
    • Herbal medicine is extremely useful and effective.
    • I recommend “fractional tea party”.

    https://www.lechim-stress.ru/blog/bessonnica/2019-05-23-7#son8

  4. A warm, but not hot bath at night with chamomile, salt or lavender, chamomile is not hot tea. But if your insomnia has been going on for some time, I would still advise you to see a doctor.

  5. I had insomnia for a long time, I basically didn't sit down on medication, and I was also looking for an opportunity to deal with it.
    Tried practical everything!
    And I found a solution in three components::
    1. Before going to bed, a walk on the street, exactly a walk, somewhere from half an hour to an hour. 🚶
    2. I came home to take a shower( the body relaxes after a shower). 🚿
    3. And finally reading a book under a warm light filling. 📖

    P.S. If you have a fairly active day, you can do it without the first item.
    It is advisable to do all this consistently, without TV, Internet and making plans for tomorrow, etc.

    It's clear that everything is individual, but it's worth a try!

  6. The best way to fight insomnia is to get tired. Have you ever seen miners, welders, millers or locksmiths who suffer from insomnia after their shifts? Insomnia is a sure sign of idleness.

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