Melatonin-ss + glycine half an hour before bedtime. An excellent alternative to any sleeping pills. It's also a good idea to turn off your TV and other devices the same half an hour before bedtime in order to interrupt the information noise and tune in a calm mood.
Hello! It always helps me a lot to drink warm milk with honey, a couple of pistachios (pistachios, Greta, almonds, hazelnuts, pine nuts, cashews and peanuts do not help), then go to bed, put all the gadgets away, relax completely and try not to think at all. If you don't fall asleep, lie as long as possible! I often manage to fall asleep in 5 minutes, but it can stretch for 20 minutes. You just have to be patient!
Do not take sleeping pills, the main thing. If 1-2 times, this is still nothing, but on an ongoing basis it brings great harm to the body. Nowadays, a popular method of treating insomnia is adaptogens based on melatonin (for example, melatonin-ss), the so-called sleep hormone. It does not affect the liver, it is combined with other drugs and even alcohol, which will be relevant for those who go on vacation with a change of time zones. By the way, unlike sleeping pills, you don't walk like a zombie in the morning and doesn't affect driving.
Insomnia, like any sleep disturbance, is a consequence of a certain emotional state (from neuroses to severe depressive states and psychosis). Sleeping pills do not affect the causes of insomnia, so they help for a short time or do not help at all. Moreover, a number of sedatives are addictive, which is much more difficult to treat and longer. It is most effective to consult a psychiatrist, psychotherapist and choose the right therapy individually for your condition.
After a great shock of life, my wife had insomnia, the whole issue was resolved with the help of a therapist. Prescribed all sorts of exercises, diets and other drugs, such as melatonin or doxylamine-ss. We always fell asleep in complete darkness.
First of all: do not immediately start taking sleeping pills thoughtlessly. More than 70% chance of this will not help. What needs to be done, I'll tell you now.
So, if your plans are to get rid of insomnia once and for all, and not muffle it for a while, then you need to understand what exactly supports it.
There can be many reasons for it:
• Nervous stress
• Anxiety disorder
• Depressive disorder
• Deficiency of iron, vitamin D, B vitamins and some other nutrients
• Diseases of the thyroid gland with increased or decreased production of hormones
• Taking a number of medications
• Sleep apnea syndrome
• Any diseases accompanied by pain and discomfort
• Neurological diseases and much more. (You can read more about the causes of insomnia in the book: RV Buzunov, SA Cherkasova "How to defeat insomnia. Healthy sleep without sleeping pills").
Try to identify and eliminate the causes. If there are no problems with physical and psychological health, then perhaps your insomnia is maintained “out of habit”, due to the formed stereotype of poor sleep. This condition is called chronic non-organic insomnia. In mild cases, you can cope with it on your own, if you observe the following recommendations for 4-6 weeks:
• Limiting stay in bed to 5-6.30 hours a day, depending on the need for sleep
• Sleep according to a strict regimen, the same on any day of the week
• Avoid daytime sleep
• Application of stimulus control techniques: if you cannot sleep, get out of bed and go to another room. There, in a dim light, engage in some kind of routine activity. Return to bed when drowsy.
• Daily physical activity: 40-60 minutes of moderate aerobic activity (running, walking, swimming, cardiovascular equipment, etc.)
• Avoiding all sources of caffeine: coffee, tea , chocolate, cocoa, energy
• The last 2 hours before bed - a quiet pastime without using gadgets
• Reducing the focus on sleep and insomnia.
Other useful sleep tips can also be found in R.V. Buzunov "Tips for healthy sleep 2.0".
If you cannot eliminate insomnia on your own, contact a specialized specialist - a doctor-somnologist. He will identify the exact causes of insomnia and provide relevant recommendations for getting rid of it.
I realized for myself that sleep is influenced not so much by external factors or "sleep hygiene", as written above. And very rarely, in fact, the lack or excess of sleep, in general, any sleep problems have medical roots. What I noticed on myself is that I cannot sleep, when I have done very few useful things in a day, this gives rise to anxiety that I do not control my life, and I cannot sleep. That is, the absence or excess of sleep, as I see from my friends, too, always go hand in hand with some unresolved problems in life, when you procrastinate something, do not want to start something. The brain will work in the sos mode "we do not know how to solve problems! Danger! We are vulnerable and weak! We need to do something!", And there is no sleep.
If I have such anxiety, I take a piece of paper, a notebook and write out 1. all the things that I need to do that are hanging on me like a dead weight, 2. determine which of these things weigh me most which ones I want to start least of all - this is where the cause of my anxiety lies. Need to think about why this case weighs on me? What kind of work I don't want to face?
And if you sincerely formulate both points for yourself, you can fall asleep very soon, and get up in the morning and it is much easier to start what you have to do. It helps me.
Before you see your doctor, follow my advice and see the results.
I propose to go to work in the morning in order to come home by 6 and at about 22 to sleep and see the tenth dream. The efficiency of the method is one hundred percent))))))!
I agree with everything, ask, but I already know it, it doesn't help, unfortunately ... I am constantly tormented by thoughts about what I could have done and did not, where I did wrong, what I am doing now wrong, my brain is working very strangely ... not even benzodiazepines help.
Find its cause and eliminate it. To begin with, observe sleep hygiene, if it does not feel much better, then it is time to see a doctor.
10 rules of sleep hygiene:
• It is recommended to allocate the same time for sleep every day, get up in the morning and go to bed at the same time, do not shift the biological rhythms of the body. • Food is best taken three hours before bedtime, and in small quantities. But don't go to bed hungry. • Do not drink caffeinated drinks or alcohol from four hours before bedtime. • Do not stay in bed for too long, long sleep, causes disturbances. • It is recommended to sleep no more than 30 minutes at lunchtime, or reduce the night's sleep, compensated by daytime. • Avoid physical exertion after 18 hours, or 4 hours of the planned sleep time. • Avoid bright light at night. • It is necessary to organize the sleeping place properly, with maximum comfort for relaxation of the body, the room setting should be calm, easily ventilated, with access to fresh air .