How to deal with insomnia?

How much time you need to sleep and what to do if you can’t fall asleep

40% of Russians in the morning get out of bed with difficulty, for about the same way they can not fall asleep or often wake up at night, reports VTsIOM. What prevents people from getting enough sleep, and how to deal with it? The head of the Center for Medicine of the Medical Scientific and Educational Center of Moscow State University named after Lomonosov Alexander Kalinkin is responsible.

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What are the sleep disturbances?

In the international classification of sleep disorders, there are more than 80 different pathologies. These include insomnia (insomnia). Problems with falling asleep, early and frequent awakening are symptoms of chronic insan.

Another frequent violation, due to which the quality of sleep is deteriorating, the obstructive apnea syndrome-breathing stops. This pathology happens in children and adults.

Why are there sleeping problems?

The most common reasons are stress and violation of the regime (on weekdays we wake up early, and on the weekend we fall asleep for half a day). Sleep disturbances are also associated with excessive light (including artificial light of gadgets and computers monitors) in the evening, which in turn interferes with the production of melatonin - hormone of sleep and night.

There are many reasons for the development of insanity, it is necessary to identify precisely the behavioral component, and then to understand whether there are mental pathologies, depressive disorders, and somatic diseases. It is important that the doctor correctly diagnosed, and not just prescribe sleeping pills.

What is insomnia?

It is acute or chronic. Acute lasts no more than three months. However, if a person is in a stressful state all the time, then insomnia becomes chronic and lasts more than three months.

Acute insomnia affects the quality of life, on the well -being of a person, but with the disappearance of a stress factor, it passes. Chronic insomnia is a disorder that needs to be treated.

Nightmares and a sense of paralysis during sleep is a violation?

Spended paralysis can experience every person. This is a type of paracania - motor, behavioral or autonomic phenomena that occur during sleep. They also include nightmares.

If cases of paralysis are single, then this is normal. As a pathology, sleepy paralysis manifests itself in a complex neurological disease - narcolepsy. A patient with narcolepsy disrupts the production of an ORDOCIN substances that activates all votality systems in the body.

How much do you need to sleep?

Over the past 100 years, the average duration of sleep in all of mankind has declined by two hours - from eight to six. The residents of the metropolis have the average duration of sleep sometimes even less than six hours, although an individual sleep rate aged 18 to 65 years - from seven to nine hours of sleep. If a person constantly reduces his sleep rate, even by an hour, this affects the work of about 400 genes, which in turn affect the work of immunity, endocrine, nervous system and other organs.

Who treats chronic insomnia and serious sleep disturbances?

The study of these pathologies is engaged in a instrumental doctor. He diagnoses, diagnoses and prescribes treatment. Standard specialists - cardiologists, therapists, pulmonologists and neurologists - are not engaged in sleep disorders. The neurologist can prescribe sleeping pills, but it cannot be taken for more than two to three weeks. It is important to make a diagnosis in time, and not just write out tablets.

The basic rules that will help to return normal sleep:

1. Normalize the schedule. Adhere to the same time of falling asleep and awakening on working days and weekends.

2. Regularly play sports.

3. Observe a diet, avoid overeating and malnutrition.

4. Exclude the use of psychoactive substances, do not drink alcohol and caffein -containing substances and do not smoke before bedtime.

5. In the afternoon you are in the most lit place in order to prevent violations of the production of melatonin - sleep hormone. The workplace should be lit, preferably with sunlight.

6. Try to avoid stress before bedtime, go to bed in a relaxed state.

The text also used materials from a press conference in “Arguments and Facts” with the participation of the head of the laboratory of neurobiology of sleep and wakefulness of the Institute of Higher Nervous Activities and Neurophysiology of the Russian Academy of Sciences, Vladimir Dorokhov, the President of the National Somnological Society of Gennady Kovrov, the chairman of the national dental society Vladimir Kovalzon and the head otolaryngology of the FMBA of Russia Alexander Melnikov.