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Бессонница: что делать? 18 рекомендаций Skip to content Бессонницей называют расстройство сна, отмечающееся, как минимум, трижды в неделю в течение 30 дней.
Основные типы бессонницы (инсомнии): острая – обычно не требует лечения, может быть вызвана стрессовым или травмирующим психику событием; хроническая – по крайней мере, три ночи в неделю человек не может уснуть. Нехватка сна (меньше 7 часов для взрослых и 9 часов для детей) приводит к снижению концентрации, развитию депрессии, ухудшению памяти, трудностям в обучении, увеличению веса, потере производительности, мотивации, несчастным случаям.
Симптомы бессонницы Инсомния проявляется характерными признаками:
долгий период засыпания (до нескольких часов); отсутствие крепкого сна; нет ощущения легкости в теле, бодрости после пробуждения, длительные ночные периоды бодрствования; невозможность снова уснуть при ночном пробуждении; слишком ранний подъем и невозможность уснуть снова; постоянная усталость днем; когнитивные нарушения. Причины бессонницы Инсомнию связывают с гипервозбуждением и повышенной активностью когнитивных, эндокринных, неврологических и поведенческих областей. Единого механизма возникновения бессонницы нет.
Наиболее часто её провоцируют:
стресс и беспокойство; болевые ощущения; частое мочеиспускание; апноэ; артрит; астма; судороги; проблемы с пищеварением; аллергия; работа в ночную смену; употребление алкоголя, наркотиков; болезнь Паркинсона; прием антидепрессантов, психостимуляторов, противосудорожных, противоотечных препаратов, стероидов, агонистов дофамина; психические расстройства. Как бороться с бессонницей 1. Регулировка температуры в спальне Слишком теплый воздух провоцирует потоотделение, удушье, а холодный воздух не позволяет согреться, расслабиться. Оптимальная температура в спальне – 18-22С. Также необходимо постоянное проветривание.
2. Затемнение и тишина Хотя бы за полчаса до сна необходимо приглушить свет. В спальне повесить плотные шторы, защищающие от уличного освещения.
Отключить устройства, создающие сильный шум. Слушать инструментальную музыку, треки, имитирующие шум листвы, волн, звуки леса. Попытаться создать медитативное настроение, позволяющее расслабиться, успокоиться и подготовиться ко сну.
Можно воспользоваться затычками для ушей, если любые звуки раздражают.
3. Эфирные масла Работают как натуральные успокоительные, улучшают качество сна масло ромашки, мелиссы, шалфея, лаванды, иланг-иланга, герани, бергамота, ладана, мяты, мандарина, розы, майорана.
4. Чтение Духовная литература, художественная (без интригующих сюжетов) позволяет расслабиться, перестроиться с решения ежедневных задач на размышления, мечты, уменьшить стресс, снизить умственную активность.
5. Отказ от сахара и быстрых углеводов Перед сном необходимо избегать сладостей, простых углеводов, пакетированных соков, высокогликемических фруктов. Их употребление приводит к росту уровня сахара, резкому приливу энергии. Это не только затрудняет отход ко сну, но и провоцирует ночные пробуждения из-за резкого падения уровня глюкозы и возникновения чувства голода.
На ужин предпочтителен легкий белок (нежирное мясо, творог), овощи, немного сложных углеводов (цельнозернового хлеба, каш). Такие продукты повысят уровень мелатонина и помогут быстро уснуть.
Подходят для перекуса перед сном:
полбанана с миндальным маслом на кусочке цельнозернового хлеба; хумус с морковью, огурцом или сельдереем; яблочные чипсы; немного орехов кешью, сухофруктов. Подробнее о том что можно есть,а что нельзя читайте тут.
6. Прекращение использования электронных устройств за час до сна Просмотр телевизора в постели, переписка по электронной почте, чтение новостей, общение в соцсетях настраивают мозг на работу, ассоциируя спальню с местом активной деятельности, а не зоной отдыха.
Нежелательно использовать телефон в качестве будильника. Для этих целей лучше выбрать стационарное устройство, а телефон брать в руки уже после завтрака.
7. Восстановление циркадных ритмов В организме в разное время суток происходят определенные биологические процессы. Отпуск – идеальное время для того, чтобы настроить работу своих биологических часов, определить, какая продолжительность сна является оптимальной, в какое время организму легче просыпаться, когда начинает клонить в сон. И в дальнейшем придерживаться этого расписания — даже в выходные дни.
Когда организм привыкнет к рутине, отход ко сну и пробуждение будут происходить естественным образом, без усилий.
8. Ограничение кофеина Воздействие кофеина на организм длится до 12 часов. Для того чтобы уснуть около 23:00, необходимо последнюю за день чашку кофе выпить не позднее 11:00. При бессоннице от кофе лучше полностью отказаться.
Обеспечит прилив энергии более безопасный для здоровья напиток: пучок кинзы, сок одного лайма, 2 ч.л. имбиря (тертого), 4 сушеных инжира, 120 мл кокосового йогурта, 1 огурец. Ингредиенты измельчить в блендере. Пить такой коктейль можно до 17:00.
9. Ведение дневника Помогает структурировать мысли, выводить на бумагу не только планы и мечты, но и тревоги, прорабатывая их, а не «пережевывая» постоянно.
Записывать нужно не только то, что беспокоило в течение дня, но и приятные моменты, отмечать маленькие победы. Это помогает поддерживать позитивный настрой, поднимает самооценку.
10. Продукты, стимулирующие производство мелатонина Гормон эпифиза поддерживает здоровый цикл сна. Стимулируют выработку мелатонина бананы, вишня, овсяная каша, рис, имбирь, ячмень, томаты, редис, красное вино.
Альфа-аминокислоту, активизирующую производство мелатонина (триптофан), содержат молочные продукты, орехи, рыба, индейка, курица, проросшие зерновые, бобовые, яйца, семена кунжута, подсолнечника.
11. Продукты, содержащие магний К бессоннице также приводит дефицит магния. Пополнить запасы элемента помогут: курага, морковь, какао, пшеничные отруби, кешью, кедровый орех, миндаль, гречневая крупа, фундук, морская капуста, красная икра, фисташки, грецкий орех.
12. Солнечный свет После пробуждения в помещение сразу нужно впустить солнечный свет. Если естественного освещения недостаточно, включить яркие лампы (желательно желтого оттенка). Достаточное количество света позволит нормализовать работу биологических часов.
Обязательна утренняя прогулка. Солнечные лучи уравновешивают уровни мелатонина и кортизола, служат натуральным источником витамина D. Дефицит этого элемента также может быть связан с нарушениями сна.
13. Детокс-ванна Вместо вечернего душа можно принять ванну – с аромамаслами, морской солью, глиной либо со специальным составом, избавляющим от токсинов, успокаивающим и тело, и мозг.
Состав для расслабляющей ванны: 1) Полтора стакана соли Мертвого моря, стакан английской (Эпсома), 30 г бентонитовой глины, по 7 капель ромашкового и масла ладана. В стеклянной таре пластиковой ложкой смешать все ингредиенты. На одну ванну – половина получившейся смеси.
2) По одному стакану пищевой соды и соли Эпсома, 10 капель лавандового масла. На одну ванну – половина изготовленного состава. Погрузить тело в воду по шею. По окончанию процедуры не есть, выпить минимум 0,5 литра воды или слабого травяного чая.
3) Пищевая сода (50 г), соль Эпсома (100 г), 5 капель масла ванили, 3 капли эвкалиптового.
14. Ромашковый чай Напиток, приготовленный из 1 ложки соцветий ромашки и стакана горячей воды, принимать теплым, без сахара (можно с медом или стевией).
Существует множество других полезных трав от бессонницы.
15. Медитация, дыхательная гимнастика Можно освоить специальные техники (медитацию осознанности, дыхательную гимнастику, цигун), снимающие стресс. Либо просто глубоко подышать: на выдохе вместе с исходящим потоком воздуха отпустить тревожные мысли, постараться перестать обдумывать текущие дела, планы на завтра, расслабиться.
16. Натуральные добавки Уснуть помогают страстоцвет, корень валерианы, пустырник, боярышник, душица, ромашка, мелисса, мята, чабрец.
Врач может назначить прием вита-мелатонина или других добавок, повышающих уровень гормона сна.
17. Регулярные тренировки Физическая нагрузка вызывает естественную усталость, способствует быстрому засыпанию.
Наиболее изматывающий – высокоинтенсивный интервальный тренинг. Этот вид нагрузок приемлем даже в вечернее время. Общее время тренировки может составлять 20-40 минут.
Нагрузки на грани возможного хоть и дают резкий импульс энергии, но после организм резко расслабляется, требуя отдыха и сна.
18. Качественный матрац и постельное белье Все эти стратегии не дадут результата, если телу неудобно на жестком или чрезмерно мягком матраце, не отрегулирована комфортная высота изголовья кровати, используется синтетическое постельное белье.
Предпочтительнее выбрать органический матрац, белье из натуральных материалов (льна, хлопка) с небольшим вкраплением синтетических волокон. При наличии проблем с опорно-двигательным аппаратом можно купить ортопедический матрац, выбрав его в соответствии с рекомендациями специалиста.
Подробно о выборе подушки здесь.
Если уснуть не удается в течение 20 минут, лучше встать и заняться рутинными делами: глажкой белья, чтением, уборкой, сделать самомассаж, упражнения на расслабление, растяжку. Такая необременительная и не слишком энергозатратная деятельность снимает стресс, успокаивает, не дает зацикливаться на том, что не удается уснуть. Телевизор при этом не смотреть и компьютером либо смартфоном не пользоваться.
Для большинства людей восстановить сон помогают небольшие изменения образа жизни. Если же бессонница длится более месяца, необходима консультация врача.
Важно! Без назначений специалиста неприемлемо принимать снотворные и седативные средства.
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Одно время были проблемы на работе, сильно перенервничала. Даже на этом фоне появилась бессонница. Вернее, такое состояние в течение ночи, как в бреду. Вроде сплю, но при этом в голове пытаюсь проблемы решать. Утром вставала вся разбитая и уставшая. Перепробовала все. Прогулки перед сном. Теплое молоко с медом. Ромашку… Помог Мелатонин эваларовский. Послушала подругу и начала принимать этот препарат. Помог в первый же вечер крепко заснуть и выспаться, как следует, за несколько недель. Утром проснулась легко, отдохнувшей и бодрой. Очень жалею, что раньше его не применила.