1. Restore melatonin levels.

If necessary, start taking melatonin tablets 60-90 minutes before bedtime. In this way, you increase the concentration of this natural substance in the blood, ensuring natural healthy sleep. The drug should be taken only on the advice of a doctor. Melatonin improves sleep quality and reduces the number of night awakenings. It should be noted that this product is not addictive.

You should not experiment with your health, so it will be safer to choose drugs from well-known manufacturers with a good reputation. Restoring melatonin levels will help the body adapt in the event of weather changes. Elderly people with autoimmune diseases and renal failure should not take melatonin. In this case, other drugs for insomnia are selected for the elderly.

2. Try to normalize the work of the gastrointestinal tract (GI tract).

Pay attention to how your digestive tract works. This is an organ whose work is highly dependent on biorhythms. It is necessary to establish a “work schedule” of the body: at night the gastrointestinal tract should “sleep” (preferably not to eat 2 hours before bedtime, so as not to have to digest food when the body needs rest). When we adjust our intestines to the right rhythm, then our whole body adjusts to the right rhythm.

3. Check sleep hygiene.

It happens that a person regularly sleeps for an hour or two during the day, and then can not sleep at night. Of course, daytime sleep can be on your schedule as it helps you regain strength. However, it should be remembered that if a person sleeps for two or three hours during the day, he will be lethargic and sleepy after waking up, and will not be able to fall asleep in the evening.

After studying many people, scientists have concluded that daytime sleep should not exceed 1 hour and it is not recommended to go to bed after 3 p.m. If a person sleeps during the day and does not sleep at night, it can lead to various heart diseases and age-related dementia. Acquired dementia is a decrease in cognitive activity and loss of previously acquired knowledge.

4. Check the microclimate in the bedroom.

Cold or heat in the room can also cause sleep problems. The recommended temperature is around 68-72 ° F.

Also, use a humidifier when the central heating is on.

5. Increase physical activity.

The most effective sport is regular walking for at least 30 minutes at a moderate pace. But it is important not to overdo it. In this case, the opposite effect may occur. Thus, the load must be strictly controlled. Activity helps to regulate sleep, and also normalizes bowel function.

Normalization of biorhythms, restoration of the necessary level of melatonin are the bases of healthy sleep, rest and excellent health.

In winter, it is difficult to wake up cheerful and immediately get to work. Thus, it is necessary to study in advance the reasons of manifestation of such problem to correct them as much as possible.

1. Seasonal factor.

Daylight is significantly reduced in winter, leading to a lack of sunlight and vitamin D in the human body. In addition, a person spends most of this day indoors. Lack of sufficient natural light increases the production of melatonin (sleep hormone). At the same time, the concentration of serotonin (joy hormone) decreases. As a result, a person has a desire to sleep (even during the day), which is accompanied by a “nervous” mood.

Since not everyone can stop working in the winter, you just need to reconsider your regime. Spend more time outdoors, take regular breaks and get some fresh air. Even a 10-15 minute break will help to significantly lift your spirits.

2. Poor sleep due to illness.

Often, daytime sleepiness develops when a person is ill. It can also be associated with medications such as painkillers and energy loss caused by the disease. Experts say that if drowsiness is associated with malaise, you should allow yourself to rest. It is better to try to take a sick leave or a couple of days off to restore vitality and take care of your health.

3. Night insomnia.

If a person sleeps poorly at night, often wakes up and has nightmares, in the morning he feels depressed. In this case, he will feel sleepy all day. After all, you need to maintain a balance of rest. If you ignore chronic insomnia for a long time, you can get extremely negative consequences. The brain can block consciousness due to extreme fatigue. As a result, many people often fall asleep in transport and may even lose consciousness in a store, at work or anywhere else. To avoid this, you can take modafinil, such as Armod or Artvigil.

4. Lack of oxygen.

Lack of fresh air is an extremely unpleasant condition for the human body. The brain cannot function properly without oxygen, and none of the systems will function without it. Lack of oxygen is formed quite easily: just spend the whole day in a stuffy room. Against the background of lack of ventilation and walking on the streets, active oxygen starvation is developing. As a result, a person has a desire to sleep right now, as well as headaches, memory problems, feelings of fatigue and depression.

To correct the situation, you should try to ventilate the room where you have to stay all day. You can also try to agree with colleagues on a specific schedule: opening the window 2 times a day for 10 minutes. That will be enough.

5. Fasting.

People who are fond of different diets are often prone to daytime sleepiness. Salads, raw carrots, zucchini puree – all this allows you to significantly adjust your waist and weight. However, a nutrition imbalance and a deficiency of essential trace elements and substances force the body to switch on the energy saving mode. Lack of proper blood sugar causes drowsiness and irritability. You should not follow strict diets for weight loss. It is enough to eat a balanced and proper diet.

There are foods that calm the nervous system and help you fall asleep. But, there are foods that do not promote healthy sleep. Products that will help you relax before bed without side effects:

• Green tea

It is rich in theonin, which enhances the synthesis of dopamine and serotonin. These neurotransmitters relieve anxiety, calm and relax. A cup of green tea in the evening will help you fall asleep much faster.

• Magnesium-rich foods

This trace element is often prescribed to those who have difficulty falling asleep and often suffer from poor sleep quality. Magnesium is a relaxing trace element; it relaxes the muscles of our body, which in turn adjust to deep sleep. Also, magnesium relieves anxiety. Nuts, buckwheat and seaweed, bulgur, legumes – all this is rich in magnesium. By eating foods rich in magnesium, your sleep will be calm and sound.

• Chicken or turkey meat

Such a dinner will be hearty and low-calorie. In addition, all these types of meat contain tryptophan. It is an amino acid that is a precursor to dopamine. Moreover, it has a calming effect on our nervous system.

Food that negatively affects sleep:

• Foods containing sugar.

All baked goods, sweets, jams, store sauces, dairy products with additives, fast food, very sweet fruits have a negative effect on sleep. This food after 17:00 stimulates the production of hormones such as adrenaline and norepinephrine. Normally, their level should decrease after lunch, which contributes to easy falling asleep. Due to a norepinephrine, increased aggression and irritability may occur; due to adrenaline – anxiety. It will be extremely difficult to fall asleep in this state.

• Foods and drinks containing caffeine.

These include not only coffee, but also black tea, cocoa and chocolate. At the same time, there are people who can consume these foods even night and, despite this, sleep very well. Based on the characteristics of our DNA, we can find out how many cups of coffee we can drink. If there are problems in a certain area of DNA, then even one cup of coffee a day can cause insomnia. In the case of genetic disorders, those who are prone to anxiety or are in a state of severe intoxication are more likely to have trouble sleeping.

• Foods with excess salt.

They will affect the body in two ways. First, these foods increase cortisol production in the evening, leading to excessive nervous system excitation. In this state, you can not sleep all night. You can read about how to get rid of stress here.

Secondly, a large amount of salt causes thirst.

• Diuretic foods.

These include watermelons, grapefruits, cranberries and sea buckthorn. Their effect on the body is obvious – all these products have a diuretic effect. In the second half of the day, it is better not to eat them, otherwise frequent visits to the toilet in the middle of the night will provided for you.

Otherwise, it will be more difficult to fall asleep, and finding a comfortable sleeping position in this case will not be easy.

The most unpleasant consequences of insomnia are its negative effect on the body. Insomnia affects work productivity and mood. Also, the consequences of sleep problems can be:

1.        Stress.

Sleep deprivation increases levels of the stress hormone cortisol. Because of this, a person becomes irritable and nervous.

2.        Appearance.

Insomnia negatively affects the condition and color of the skin. Red, swollen eyes are not attractive.

3.        Excess weight.

Overeating is a constant companion of insomnia. After a sleepless night, the body tries to somehow regain its strength, so it needs more caloric food. Also, some hormones are simply not produced if you are not sleeping and this affects your metabolism.

4.        Impaired brain function.

Lack of sleep interferes with concentrating attention, solving even the simplest tasks.

5.        Aging.

Sleep is necessary for cell regeneration and recovery processes. If you don’t get enough sleep, your body’s systems age much faster.

6.        Deterioration of the state of blood vessels.

Insomnia significantly increases the risk of heart attack and stroke, disrupts the process of bone formation and fat metabolism. Against such an unfavorable background, a variety of diseases can develop.

The danger of insomnia should not be underestimated. But trying to deal with it on your own is not the best option. Of course, you should create all the conditions for normal sleep: give up an evening cup of coffee, go to bed every day at the same time, preferably no later than 11 p.m. But still the most important thing is to find the causes of sleep problems.

Of course, it is best to see a “sleep doctor’ – somnologist. This specialist diagnoses and treats various sleep disorders. A somnologist can:

• prescribe you the necessary examination;

• if necessary, recommend for additional consultations;

• create the most effective treatment regimen and test its effectiveness.

Polysomnography shows the most complete and accurate determination of the nature and severity of sleep. It is a special complex multifactorial study carried out during a night’s sleep. During the study, the following indicators check:

• blood oxygen saturation level;

• assessment of brain activity (EEG);

• heart function (ECG);

• eyeball movements (EOG) and muscle activity (EMG);

• respiratory characteristics;

• presence or absence of snoring.

You should see a doctor if you have any of the following symptoms:

• regular trouble falling asleep, frequent or too early awakening. If this situation occurs 3 times a week or more, it is time to see a specialist;

• constant drowsiness, irritability, fatigue during the day;

• feeling like you are not getting enough sleep;

• absent-mindedness for no clear external reason;

• nightmares – perhaps the body is trying in this way to signal problems with internal organs. You can read about different types of dreams here;

• headaches in the morning, constant nervousness, sudden and unreasonable mood changes.

All this can be a consequence of insomnia.

1.        Hormonal and physiological disruptions.

The human body should be active during the daytime and rest (sleep) at night. Our senses and internal organs work exactly according to this schedule. Activity at an unnatural time for the body becomes a direct cause of disruption in the production of the main hormones:

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