What to do with insomnia

Every evening we go to bed. This is not a whim, but a necessity. We need sleep to rest and restore our strength. At this time, all the information received for the day is displayed "on the shelves." Insomnia is not the norm, if it has become chronic, it is worth to visit a doctor. It is important to understand why you can not fall asleep, and make some changes in your life.

Do I need a dream?


There are two phases of sleep. During the first, "slow phase" a person rest and recover, during the second - "digests" collected information for the day. Both are very important. The fact that without rest can not be understood by everyone. But the "fast sleep" phase is also necessary. Dr. William Dement (Stanford University) conducted a curious experiment. He scored a group of subjects, 8 people, and woke them as soon as they passed into the "fast sleep" phase. Because of this, during the day volunteers became nervous and at the same time scattered, they forgot everything, constantly wanted to eat. After 5 days, all began nightmares in reality: it seemed to them that the pieces of furniture came to life, they were attacked by ghosts, plant-eating cannibals. As soon as the participants in the experiment were allowed to sleep, everything went away. Later, other similar experiments were conducted, which gave the same results. These studies could prove the need for "fast sleep", and they also demonstrated that it's important to get enough sleep. Only 5 days of incomplete sleep - and already such frightening consequences.

Insomnia or not?


Often you can hear the phrase: "I'm sleeping so badly, I have insomnia, I'm turning around half the night." But then it turns out that this person sleeps before lunch or in the daytime arranges a small "quiet hour", that is, with sleep everything is fine with him. It's not insomnia, it's the wrong regime of the day. It needs to be corrected: to get up early, not to sleep during the day, and everything will be fine. Remember that in old age the duration of sleep is shortened, so early awakening is a variant of the norm, especially if there is no drowsiness during the day. Sometimes the cause of insomnia is various diseases: nighttime apnea, heart disease, GI tract, endocrine disorders, asthma attacks, etc. In this case, you need to be treated not for insomnia, but for the underlying disease, then problems with falling asleep.



But sleep with sleeping pills, oddly enough, doctors do not consider full-fledged, and they say that this is a kind of insomnia. In extreme cases, when you can not do without these pills, you need to take them. But, if there are other ways to cope with insomnia, it is better to use them. Why? Any medicine has its own side effects. A person quickly gets used to sleeping pills and becomes dependent on them. In addition, such a dream will not be complete. These drugs can be compared with a wheelchair. It is really necessary if your legs do not walk. But can the chair replace healthy legs? I think everyone understands that no. Therefore, you can drink a course of sleeping pills, if the doctor insists on it, but only for a limited period of time.

How to eat right to sleep well


If you, before going to bed, have drunk strong tea with chocolate, do not be surprised that it will be difficult for you to fall asleep. There are products that promote a sound sleep, but there are also those that prevent us from falling asleep.

Can


There are substances that can improve your sleep. We can receive them together with food. Let's talk about this in more detail. For a good sleep, we need melatonin. It is a hormone produced by the epiphysis. Melatonin can strengthen immunity, prevent the onset of cancer, slow aging. It is produced after midnight if there is no bright light in the room. Melatonin increases sleepiness, makes sleep better. To increase the level of melatonin, you need to use the following products:

  • rice;

  • cherry and cherry;

  • tomatoes;

  • carrots;

  • radish;

  • bananas;

  • oatmeal and barley porridge;

  • parsley;

  • raisins and figs;

  • nuts.


Another substance that has a beneficial effect on sleep is the amino acid "tryptophan". It forms melatonin. In light, tryptophan is converted to serotonin, and in the dark time to melatonin. Serotonin improves mood, and melatonin, as we already know, promotes a good sleep. Those who want to be cheerful and cheerful during the day, and sleep well at night, you need to include the following products in the menu:

  • caviar;

  • cheese;

  • different nuts: peanuts, cashews, almonds, pistachios, cedar, seeds;

  • halva;

  • turkey, chicken, rabbit;

  • horse mackerel, herring;

  • beans and legumes.


Tryptophan is in other products, but there it is less. There are special tables that indicate the content of tryptophan in 100 g of certain products. You can easily find them, but we wrote you about "record holders".

You can not


We figured out what to eat to sleep well. In addition, there are substances that prevent us from falling asleep. First of all, it's caffeine. It refers to psychostimulants. What is the caffeine, we all know perfectly. Most of it in coffee, tea, chocolate and chocolate. Those who suffer from insomnia, it is better to give up these drinks and foods 5 hours before bedtime, since caffeine acts about 3-6 hours.



Violates sleep and tyramine. The more one or another protein product is stored, the more tyramine in it. Its a lot in cheese. Therefore, it is not necessary to eat sandwiches with cheese before going to bed, but in the morning they are useful, because with the cheese, tryptophan also enters the body. The tyramine is found in ham, sausage, bacon, marinades and red wine. Try to avoid these foods in the evening.



Of course, only by correcting the food, it will not be possible to cope with insomnia. It is important to be able to deal with stress, and this is a separate topic for conversation. But, if you want to take the first step to improving the quality of your sleep, start by revising your menu, think about your regime of the day, and do not rush to take pills at once. Now insomnia is successfully treated. Listen to the advice of experienced doctors and follow their recommendations, try not to run your health.
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About the author

Шакирова Лилия

I am forty years old. I love books, especially English classics, animals. I bring up a child with my husband, a daughter. I'm sure that everything in this world is ultimately arranged correctly.

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