Almost a third of all human life is spent in a dream. A sound sleep is a guarantor of both physical and mental health. Lucky for those who are able to get enough sleep in a few hours. But there are very few such lucky ones. Recently, on the contrary, the number of people complaining of poor sleep has been increasing. They either cannot sleep, or their sleep is disturbing, they have nightmares. Let's figure out what are the reasons for this phenomenon, what caused the bad dream, what to do?
How to understand that this is insomnia?
Most often, sleep problems in a person are caused by insomnia, or insomnia. This condition manifests itself in repeated bouts of lack of sleep, difficulty falling asleep, intermittent sleep. A few nights without sleep, however, is not yet indicative of insomnia. This diagnosis is made when a person has difficulty falling asleep for several weeks. Naturally, the lack of sleep is exhausting, while all mental processes are reduced:
- memory;
- Attention;
- thinking;
- imagination.
A person becomes distracted, irritable, as the sensitivity to external stimuli increases. In this state, the individual is not able to adequately resolve conflict situations, make the right decisions. Due to the fact that aggressiveness increases, a person himself can provoke conflicts.
In addition, the relationship between sleep and food consumption has been proven. If a person has insomnia, he is not able to adhere to a diet, but, on the contrary, begins to abuse high-calorie foods.
This is due to the fact that an unresponsive brain requires increased nutrition in order to function efficiently.
However, often a person eats and cannot stop, because volitional processes are also inhibited due to lack of sleep.
The following types of insomnia are distinguished:
- Temporary - occurs if sleep problems are associated with certain life circumstances (divorce, illness, problems in the professional field, in personal life). It lasts until the difficulties are resolved.
- Chronic. They talk about it if sleep difficulties last more than 3 weeks and are not related to a specific problem. Here you need to see your doctor to identify the underlying causes of insomnia.
To finally understand that an adult really has insomnia, you should limit all extraneous influences before going to bed, take a relaxing bath. If sleep does not come, then it really is insomnia.
Causes of occurrence
Why do people have trouble sleeping? Let's consider the main reasons:
- anxiety;
- increased physical, psychological and mental stress;
- crisis events in life (conflict, divorce, betrayal, illness and death of loved ones, job loss);
- frustration is a feeling of impossibility to achieve a goal. For example, a woman dreamed of moving to Moscow, she was sure that she would get a great job and would quickly find a job. But a month later in Moscow, I realized that the capital was inhospitable to her. I have to live in a small room, there is no suitable job. As a result, the woman develops insomnia;
- hormonal problems;
- binge eating;
- external stress factors (noise, repairs from neighbors, TV on, bright light, unpleasant odors);
- the use of alcoholic beverages, drugs;
- refusal of sleeping pills and the inability to fall asleep without them;
- pregnancy;
- abuse of caffeine.
There are other, individual reasons for insomnia. It is important that the person himself, having analyzed his day, found out why he cannot fall asleep, and what he lacks for this. If you show proper attention to yourself, and not live and act “on the machine”, you can prevent insomnia on your own until it becomes chronic.
Ways to overcome
In order to forget about sleep problems forever, the following general guidelines should be followed:
- Improve your psychological literacy. When a bad dream is caused by inner experiences, then, of course, something needs to be done about it. But how can you drive away sad and disturbing thoughts from yourself?
First of all, one must learn to look at any life situation from the third position, as an outside observer. It takes away the heat of emotions. In order to make a decision, it is important not to rush, to put your inner state in order.
Meditation and relaxation techniques are very helpful in this. However, not everyone is ready to master them. Then the usual attention to your breathing will come to the rescue.
A person who goes to bed and concentrates only on inhaling and exhaling, and breathing deeply and smoothly, after a while falls asleep easily.
If temporary insomnia is caused by conflicts, then you should pay attention to improving your communication skills. In any case, a specialist psychologist can help a person deal with psychological problems.
- Change your lifestyle. Health is directly related to sleep. To gain both, you must give up bad habits. A person needs to go to bed and wake up at the same time, preferably before 23 o'clock. It's important to review your diet. Before going to bed, you can not eat too much. Food should be light and healthy. It is not recommended to eat two hours before bedtime.
- Observe the psycho-hygienic sleep conditions. It is important to sleep in a clean, ventilated room. The mattress and pillow should be comfortable, preferably orthopedic. Bed linen can be scented with mint or lemon balm essential oil. It is also recommended to use a herbal pillow with dried herbs (lavender, oregano, rose and immortelle flowers) inside.
- Don't get hung up on a bad dream. It has been proven that the fear of insomnia also provokes her. It's like running in a vicious circle. A person is already afraid in advance not to fall asleep, and therefore does not fall asleep. The proof of this is that children do not have this feature. Such fears are characteristic only of an adult. You should be calm about the fact that insomnia has appeared, do not panic, but carefully observe yourself in order to identify its causes.
Any problem signals something. We must learn to be grateful for her appearance, since she, in fact, is trying to protect a person from some more serious problems.
Insomnia treatment
To overcome insomnia in an adult, drugs and folk remedies are used. Their combination is especially effective.
Among pharmaceuticals, one can single out such drugs as Lunesta, Sonata, Sanval. These are new generation drugs that do not harm the body. Falling asleep occurs in about 10-30 minutes. But it should be remembered that you cannot take these substances if you have to drive in the morning. They are also contraindicated for pregnant women and children. For the latter, it is best to resort to traditional medicine for sleep disorders.
The most famous remedy is a glass of warm milk with honey. This drink helps to relax, saturates with important microelements. Herbal infusions from such plants as mint, motherwort, valerian, oregano, common hop cones, willow-herb (ivan tea) also help a lot.
These herbs can be found in herbal remedies for insomnia. These include, for example, "Biolan", "Balansin", "Neurostabil".
Hawthorn can also have a hypnotic effect. Its fruits are used both in ripe and dried form. 30 minutes before bedtime, you should eat a handful of hawthorn berries or drink an infusion of ground dry fruits. For the solution, take 2 tablespoons of hawthorn and a glass of boiled water, leave for 15 minutes.
Relaxing baths can also help restore good sleep. The water in them should be warm. It is necessary to immerse yourself in the bath so that the water does not cover the area of the heart. Essential oils are added to the bath, for example, chamomile, mint. You can also make them with pine extract, which is sold in pharmacies.
Foot baths, in which the same substances are added, are also excellent for insomnia.
After the bath, a massage will further enhance your relaxation. It is advisable that someone close to do it, so that a person prone to sleep disturbances continues to relax more and more. In general, family support to cope with poor sleep is extremely important. You cannot dismiss the complaints of a loved one who cannot fall asleep, but you should create conditions for him to sleep well. His health depends on this, and, therefore, family relationships.
Poor sleep in humans can significantly impair the quality of life. Overcoming insomnia largely depends on the desire of the person himself to overcome this problem. It is very important to understand that the human psyche is a rather sensitive subject that must be handled with care. Any external irritating influences can have a negative impact on the inner world of a person. If you protect yourself from such influence, then you can not only overcome insomnia, but also significantly improve physical and mental health in general.
Stress and anxiety are a normal reaction to difficult life situations, but after resolving the difficulties, it goes away. During periods of anxiety and anxiety, use stress-relieving techniques, try folk remedies.
Feeling anxious is the body's response to a physical or psychological threat. Acute anxiety can occur before an important or difficult event. It passes quickly. However, for some people, anxiety is becoming almost the norm, which seriously affects their daily life. This painful condition is called chronic anxiety.
Symptoms
An acute state of anxiety manifests itself in a vague or, conversely, a clearly directed premonition. It can be accompanied by physical symptoms such as stomach cramps, dry mouth, heart palpitations, sweating, diarrhea, and insomnia. With chronic anxiety, sometimes causeless anxiety arises. Some fall into panic, for which there seems to be no reason. Symptoms include a feeling of choking, chest pain, chills, tingling in the hands and feet, weakness, and a feeling of dread; sometimes they are so strong that both those suffering from neurosis and others can take them for a real heart attack.
Breathing exercises for anxiety
Yoga is beneficial for people who often experience anxiety. They promote physical and mental relaxation, even breathing and help to overcome negative emotions. The exercise is designed to strengthen and relax the muscles of the chest and abdomen and restore the disturbed flow of vital energy (prana). Take five breaths at each stage.
- Kneel down with one hand on your stomach and the other on your thigh. Feel how the abdominal wall rises when you inhale, and when you exhale slowly, it retracts.
- Place your palms on either side of your chest. When breathing, raise and lower the chest, while exhaling, pressing on it with your hands, squeezing out the air.
- Tighten your abdominal muscles. As you inhale, lift your shoulders and upper chest and lower them as you exhale while relaxing your abdominal muscles.
No matter how the feeling of anxiety manifests itself, it is exhausting, depriving of strength; in the end, physical health can be seriously affected. It is necessary to find ways to deal with the root cause of the disease. Consult a specialist. How can you avoid feeling anxious?
Obsessive neurosis
An obsessive-compulsive disorder is a disorder in which a person feels the need to constantly do something, such as washing their hands, endlessly checking to see if the lights are off, or replaying sad thoughts over and over again. It is based on a persistent state of anxiety. If this type of behavior disrupts normal life, see a specialist.
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In stressful situations, the body burns nutrients faster than usual, and if not replenished, the nervous system gradually depletes, which causes anxiety. Therefore, it is important to eat a healthy diet rich in complex carbohydrates, such as those found in whole grain breads and brown rice. This diet is believed to have a sedative effect.
To maintain a healthy nervous system, be sure to include essential fatty acids (such as those found in whole grains, nuts, seeds, and vegetables), vitamins (especially B), and minerals in your diet. To keep your blood sugar stable, eat small meals often. A harmonious combination of relaxation, physical activity and entertainment will help you feel physically healthier.
Treating feelings of anxiety
There are many things you can do yourself to relieve your condition.
- Self-knowledge. Reflections on the causes of the pathological condition will serve as the first step towards overcoming them. If you are prone to phobias, such as fear of flying an airplane, you may be able to focus your fear on something specific.
- Relaxation. Evolution has programmed our bodies in such a way that any danger triggers a response, expressed in involuntary physiological changes that prepare the body for a fight-or-flight response. Having learned the techniques of physical and mental relief, you can relieve the feeling of anxiety. There are several ways to accomplish this.
- Try physical education or other strenuous physical activity to relieve muscle tension and release nervous energy.
- Do something calm.
- Start with a group that teaches relaxation and meditation, or take an audio or videotaped relaxation course.
- Do consistent muscle relaxation exercises twice a day, or anytime you feel anxious. Try some relaxing yoga exercises.
- You can relieve the feeling of anxiety and improve your well-being by pressing your thumb on the active point located on the back of the hand, where the thumb and forefinger meet. Massage three times for 10 to 15 seconds. Do not touch this point during pregnancy.
Hyperventilation in alarm
In a state of anxiety, and especially during outbreaks of panic fear, breathing becomes more frequent and shallow, the ratio of oxygen and carbon dioxide is disturbed in the body. To eliminate oxygen saturation in the lungs, or hyperventilation, sit with your hand on your upper abdomen and inhale and exhale so that your arm is raised as you inhale. It helps you breathe slowly and deeply.
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Cognitive therapy. Practicing affirmations can help reprogram your thoughts so that the emphasis is on the positives of life and personality, rather than the negative. Write short phrases that fit your case. For example, "I am prepared for this job" if you are about to interview a prospective employer. It is helpful to repeat these phrases aloud or write them several times. This type of psychological exercise is part of cognitive therapy aimed at altering natural or instinctive responses without trying to understand them. The doctor can direct your thoughts to find a positive explanation for the actions of certain people: for example, a friend did not pay attention to you in the store, not because she did not like you, but simply did not see you, thinking about something. Once you grasp the essence of these exercises, you can do them yourself. You will learn to adequately perceive negative influences and replace them with more positive and realistic ones.
Feelings of anxiety and nutrition
The amino acid tryptophan has a calming effect on the brain. In the brain, it is converted to serotonin, which causes sedation. Most protein foods contain tryptophan. In addition, the absorption of this substance is improved with the simultaneous consumption of carbohydrates. Good sources of tryptophan are milk and cookies, turkey sandwiches, or cheese sandwiches.
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Nutrition. Anxiety suppresses appetite or increases it. Choose foods rich in B vitamins, vitamin E, calcium and magnesium, as a lack of these nutrients can worsen feelings of anxiety. Limit your intake of sugar and white flour products. Refrain from alcohol and caffeinated beverages. Drink spring water, fruit juices, or soothing herbal teas instead.
Aromatherapy. If you feel physically tense, massage your shoulders with aromatic oils, add them to your bath or inhaler. For massage oil, take two teaspoons of cold-pressed vegetable oil - almond or olive - and add two drops each of geranium, lavender and sandalwood oils and one drop of basil. Eliminate the latter during pregnancy. Place a few drops of geranium or lavender oil in bath water or a bowl of hot water and inhale the steam for 5 minutes.
Phytotherapy. For three weeks, drink three times a day, one glass of tea from pharmacy verbena, oats (wild oats) or ginseng. These herbs have a tonic effect.
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To relieve stress during the day and sleep well at night, add chamomile, intoxicating pepper (kava kava), lime blossom, valerian, dried hop cones or passion flower to the described mixture of plant materials. Consult a physician prior to use.
Flower essences. Flower essences are designed to relieve negative emotions. They can be used both individually and in various combinations, depending on the personality type.
For general anxiety, take essences of aspen, mirabelle, larch, mimulus, chestnut, sunflower or English oak four times a day. If you feel anxious, take Dr. Buck's Life Balm every few minutes.
Other methods. Psychotherapy and cranial osteopathy can help alleviate the symptoms of anxiety.
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Why does anxiety appear in the soul for no reason
Feelings of anxiety and danger are not always pathological mental conditions. Every adult has at least once experienced nervous excitement and anxiety in a situation when it is not possible to cope with a problem that has arisen or on the eve of a difficult conversation. After resolving such issues, the feeling of anxiety disappears. But pathological unreasonable fear appears independently of external stimuli, it is not caused by real problems, but arises on its own.
Anxiety for no reason overwhelms when a person gives freedom to his own imagination: it, as a rule, paints the most terrible pictures. At these moments, a person feels helpless, emotionally and physically exhausted, in connection with this, health can be shaken, and the individual will get sick. Depending on the symptoms (signs), several mental pathologies are distinguished, which are characterized by increased anxiety.
Panic attack
An attack of a panic attack, as a rule, overtakes a person in a crowded place (public transport, an institution building, a large store). There are no visible reasons for the occurrence of this condition, since at this moment nothing threatens a person's life or health. The average age of anxiety sufferers for no reason is 20-30 years. Statistics show that more often women are exposed to unreasonable panic.
A possible reason for unreasonable anxiety, according to doctors, may be a long-term presence of a person in a psycho-traumatic situation, but one-time severe stressful situations are not excluded. A great influence on the predisposition to panic attacks is exerted by heredity, a person's temperament, his personality characteristics and the balance of hormones. In addition, anxiety and fear for no reason are often manifested against the background of diseases of the internal organs of a person. Features of the occurrence of a feeling of panic:
- Spontaneous panic. Arises suddenly, without auxiliary circumstances.
- Situational panic. It appears against the background of experiences due to the onset of a traumatic situation or as a result of a person's expectation of a problem.
- Conditional situational panic. It manifests itself under the influence of a biological or chemical stimulant (alcohol, hormonal failure).
The following are the most common signs of a panic attack:
- tachycardia (rapid heartbeat);
- a feeling of anxiety in the chest (distention, pain inside the sternum);
- "lump in the throat";
- increased blood pressure;
- development of VSD (vegetative vascular dystonia);
- lack of air;
- fear of death;
- hot flashes / cold;
- nausea, vomiting;
- dizziness;
- derealization;
- impaired vision or hearing, coordination;
- loss of consciousness;
- spontaneous urination.
Anxiety neurosis
This is a disorder of the psyche and nervous system, the main symptom of which is anxiety. With the development of anxiety neurosis, physiological symptoms are diagnosed, which are associated with a malfunction of the autonomic system. Periodically there is an increase in anxiety, sometimes accompanied by panic attacks. Anxiety disorder usually develops as a result of prolonged mental overload or severe stress alone. The disease has the following symptoms:
- a feeling of anxiety for no reason (a person is anxious about trifles);
- obsessive thoughts;
- fear;
- depression;
- sleep disorders;
- hypochondria;
- migraine;
- tachycardia;
- dizziness;
- nausea, digestive problems.
Anxiety syndrome does not always manifest itself in the form of an independent disease; it often accompanies depression, phobic neurosis, and schizophrenia. This mental illness quickly develops into a chronic form, and the symptoms become permanent. Periodically, a person experiences exacerbations, in which panic attacks, irritability, and tearfulness appear. A constant feeling of anxiety can turn into other forms of disorders - hypochondria, obsessive-compulsive disorder.
Hangover anxiety
When alcohol is consumed, intoxication of the body occurs, all organs begin to fight this condition. First, the nervous system gets down to business - at this time intoxication sets in, which is characterized by mood swings. After that, the hangover syndrome begins, in which all systems of the human body fight with alcohol. Signs of hangover anxiety are:
- dizziness;
- frequent change of emotions;
- nausea, abdominal discomfort;
- hallucinations;
- jumps in blood pressure;
- arrhythmia;
- alternation of heat and cold;
- unreasonable fear;
- despair;
- memory losses.
Depression
This disease can manifest itself in a person of any age and social group. Typically, depression develops after a traumatic situation or stress. Mental illness can be triggered by a bad experience of failure. Emotional upheavals can lead to a depressive disorder: the death of a loved one, divorce, a serious illness. Sometimes depression appears for no reason. Scientists believe that in such cases, neurochemical processes are the causative agent - a malfunction of the metabolic process of hormones that affect the emotional state of a person.
The manifestations of depression can be different. The disease can be suspected with the following symptoms:
- Frequent feelings of anxiety for no apparent reason;
- unwillingness to do the usual work (apathy);
- sadness;
- chronic fatigue;
- decreased self-esteem;
- indifference to the people around;
- difficulty concentrating;
- unwillingness to communicate;
- difficulty in making decisions.
How to get rid of worry and anxiety
Every person periodically experiences feelings of anxiety and fear. If at the same time it becomes difficult for you to overcome these conditions or they differ in duration, which interferes with work or personal life, you should contact a specialist. Signs in which you should not postpone the trip to the doctor:
- you sometimes have panic attacks for no reason;
- you feel unexplained fear;
- during anxiety, he catches his breath, the pressure rises, and dizziness appears.
With drugs for fear and anxiety
A doctor can prescribe a course of drug therapy to treat anxiety, get rid of feelings of fear that occurs for no reason. However, taking medications is most effective when combined with psychotherapy. It is inappropriate to treat anxiety and fear exclusively with drugs. Compared to people using mixed therapy, patients who only take the pill are more likely to relapse.
The initial stage of mental illness is usually treated with mild antidepressants. If the doctor notices a positive effect, then maintenance therapy is prescribed for a duration of six months to 12 months. The types of drugs, doses and time of admission (in the morning or at night) are prescribed exclusively individually for each patient. In severe cases of the disease, tablets for anxiety and fear are not suitable, so the patient is placed in a hospital, where antipsychotics, antidepressants and insulin are injected.
Drugs that have a tranquilizing effect, but are dispensed in pharmacies without a doctor's prescription include:
- "Novo-passit". Take 1 tablet three times a day, the duration of the course of treatment for causeless anxiety is prescribed by the doctor.
- "Valerian". 2 tablets are taken daily. The course is 2-3 weeks.
- "Grandaxin". Drink as directed by a doctor, 1-2 tablets three times a day. The duration of treatment is determined depending on the patient's condition and clinical picture.
- "Persen". The drug is taken 2-3 times a day, 2-3 tablets. Treatment of causeless anxiety, feelings of panic, anxiety, fear lasts no more than 6-8 weeks.
Using psychotherapy for anxiety disorders
Cognitive-behavioral therapy is an effective treatment for gratuitous anxiety and panic attacks. It aims to transform unwanted behavior. As a rule, a mental disorder can be cured in 5-20 sessions with a specialist. The doctor, after conducting diagnostic tests and passing analyzes by the patient, helps the person to remove negative thinking patterns, irrational beliefs that feed the emerging feeling of anxiety.
Cognitive psychotherapy focuses on the patient's cognition and thinking, not just behavior. In the course of therapy, the person struggles with their fears in a controlled, safe environment. Through repeated immersion in a situation that causes fear in the patient, he gains more control over what is happening. A direct look at the problem (fear) does not harm; on the contrary, feelings of anxiety and anxiety are gradually leveled.
Treatment features
Feelings of anxiety lend themselves well to therapy. The same applies to fear for no reason, and it is possible to achieve positive results in a short time. Some of the most effective techniques for treating anxiety disorders include hypnosis, sequential desensitization, confrontation, behavioral therapy, and physical rehabilitation. The specialist chooses the choice of treatment based on the type and severity of the mental disorder.
Generalized anxiety disorder
If in phobias fear is associated with a specific object, then anxiety in generalized anxiety disorder (GAD) captures all aspects of life. It is not as strong as during panic attacks, but it is more prolonged, and therefore more painful and more difficult to bear. This mental disorder is treated in several ways:
- Cognitive-behavioral psychotherapy. This technique is considered to be most effective for treating unreasonable feelings of anxiety in GAD.
- Exposure and prevention of reactions. The method is based on the principle of living with anxiety, that is, a person completely succumbs to fear without trying to overcome it. For example, a patient tends to get nervous when a family member is delayed, imagining the worst that could happen (a loved one had an accident, he was overtaken by a heart attack). Instead of worrying, the patient should succumb to panic, experience fear to the fullest. Over time, the symptom will become less intense or disappear altogether.
Panic attacks and excitement
Treatment of anxiety that occurs without fear can be carried out by taking medications - tranquilizers. With their help, symptoms are quickly eliminated, including sleep disturbances, mood swings. However, these drugs have an impressive list of side effects. There is another group of drugs for mental disorders, such as feelings of unreasonable anxiety and panic. These funds are not potent; they are based on medicinal herbs: chamomile, motherwort, birch leaves, valerian.
Drug therapy is not advanced, as psychotherapy has been found to be more effective in combating anxiety. At the appointment with a specialist, the patient learns what exactly is happening to him, because of what the problems began (causes of fear, anxiety, panic). The doctor then selects the appropriate treatment for the mental disorder. As a rule, therapy includes drugs that eliminate the symptoms of anxiety attacks, anxiety (pills) and a course of psychotherapeutic treatment.
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What is anxiety?
People who are not versed in the intricacies of psychology do not distinguish between fear and anxiety. Meanwhile, these are two completely different states. Fear and anxiety are as different as warm and hot. Both seem to be associated with heat, but its degrees are expressed in completely different ways.
So it is in this case. The first feeling arises when a particular danger that a person sees or knows about its existence. The second feeling is associated with the experience of a vague, not yet realized threat.
The founder of scientific psychiatry, Sigmund Freud, was the first to define anxiety as a feeling in which experience and expectation, as well as helplessness, are mixed.
Feelings of fear and anxiety are often present at the same time. First, there is an expectation of something bad, which turns into horror from an impending dangerous event.
Psychiatrists point out that the causes of these conditions can be varied. Modern life with its fast pace creates uncertainty and confusion. Hence, a person has a constant feeling that dangers lie in wait everywhere and everywhere. In this state, many live for years.
Simple alarm and general
Doctors distinguish between two states of causeless anxiety. The former is called unreasonable anxiety, or normal anxiety, and the latter is referred to as general anxiety disorder.
The difference between them is that the former occurs from time to time, without a system. This condition does not interfere with a person's daily life, he goes to work, communicates with other people in the same way as before the causeless anxiety appeared.
General anxiety disorder has been present for a long time. The attack can last for about 6 months. He suppresses the psyche, subjugates a person to himself. As a result, many functions of the body are disrupted, efficiency and sociability are reduced, the usual course of life is disrupted. A person is physically exhausted, all his strength is consumed by fear and anxiety.
And if the first state can still somehow be controlled, then the second cannot be curbed.
Signs of anxiety
The two varieties described above, which have a sense of anxiety and fear, have a number of characteristic features. Anxiety for no apparent reason has the following symptoms:
- change in heart rhythms (rapid heartbeat or heart sinking);
- weakness (limp legs, hands do not hold objects);
- dizziness;
- profuse sweating;
- increased body temperature;
- increased pressure;
- shortness of breath (feeling short of breath).
These symptoms can also be accompanied by cramps, dry mouth, pain in the heart, nausea and vomiting, and bowel dysfunction.
General anxiety disorder has a number of characteristics. This:
- constant fear for yourself or loved ones;
- constant concern;
- absent-mindedness, inability to concentrate;
- irritability and irritability;
- insomnia;
- inability to relax and feeling overwhelmed.
The state of anxiety that a person feels for no reason, in addition, is expressed in muscle spasms. They become constricted, over time "getting used" to such a state that affects the freedom of movement. Massages help to relieve tension, but fear and anxiety, returning, again "squeeze" the muscles.
The origins of anxiety for no reason
Psychiatrists believe that every fear has a cause.
They can appear in childhood, or they can appear already in an adult.
In the vast majority of cases, fear and anxiety appear when it is necessary to make a decision. And since a person has to make choices all the time, there is a constant feeling of danger of doing something wrong. Both children and adults are afraid of punishment for a wrong decision.
But anxiety for no reason appears without connection with the situations described above. Psychiatrists note that this condition often appears after the stressful situation has arisen and ended. The human subconscious makes the brain re-live the danger, replay it again. This subsequently becomes the cause of the onset of neurosis.
Modern research has led psychiatrists to conclude that persistent fear can be genetically transmitted. For example, if one of the parents experiences anxiety attacks for no apparent reason, then the child will eventually manifest this condition.
Stress can be another source of causeless anxiety. Research into how the brain works in crisis situations has yielded interesting results. It turned out that in case of strong fear, the brain activates "additional reserves." In some cases, the brain builds up excess neurons that lead to feelings of anxiety.
So he "remembers" a stressful situation, to which the subconscious mind returns from time to time. The brain plays it over and over again, instilling in the head a sense of anxiety that has no basis.
How to Rid Yourself of Unreasonable Anxiety
Feelings of anxiety and fear can be eliminated with a course of therapy with a professional psychiatrist. He will help you find the reasons for the discomfort in the shower.
But you can learn to control your feelings and react appropriately when the first signs of unreasonable anxiety appear. For example, you can give the irritation an outlet in the form of sports exercises (the simplest). Feeling the approach of physical manifestations of anxiety (respiratory failure, palpitations, increased pressure), take control of your condition. You can breathe under the count, normalizing the rhythms of the heart.
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Anxiety states (disorders) are common in our difficult times. Manifested by increased excitability of the nervous system. They are characterized by the presence of fears and anxiety, often unfounded.
Each of us felt something similar during certain events in life - stress, an exam, a difficult, unpleasant conversation, etc. The feeling of anxiety and fear lasts, as a rule, for a short time and soon disappears.
However, for some people, the feeling of anxiety becomes almost the norm, it interferes with living a full life. In addition, it can lead to neurosis and increases the risk of developing serious mental illness.
How to get rid of anxiety in adults? What pharmacy and folk remedies can be used to eliminate it? Let's talk about it on this page "Popular about health" today:
Signs
Only at first glance, similar sensations for no reason. Constant anxiety, nervous tension, fears can be early signs of the development of pathologies of the cardiovascular and nervous systems, various brain lesions.
But more often than not, this phenomenon is closely related to stress. Therefore, the symptomatology is expressed in signs characteristic of stress:
- frequent headache, dizziness, heart palpitations, lack or deterioration of appetite;
- insomnia and sleep disturbances (difficulty falling asleep, shallow sleep, nighttime awakenings, etc.);
- flinching from unexpected sounds, loud voices;
- trembling fingers, frequent urge to urinate;
If the state of anxiety "for no reason" persists for a long time, depression, sadness occurs, negative thoughts are constantly present.
The person feels hopeless and helpless. His self-esteem decreases, he loses interest in his favorite activities, considers himself worthless, and often shows aggression towards loved ones.
If you observe such sensations, what to do with them, you ask ... So the best way out of this situation would be to visit a specialist. First, see your general practitioner who will order the test. Based on its results, he will issue a referral to a narrow specialist who will prescribe treatment individually. Or make an appointment with a neurologist right away.
If you do this as early as possible, you may not need treatment with serious medications and it will be possible to do with herbal preparations and folk remedies.
How is treatment done in adults??
Treatment of this disorder is always carried out in a comprehensive manner: medicines, psychological assistance, lifestyle changes.
If necessary, the patient is prescribed tranquilizers and antidepressants. However, psychotropic drugs only reduce symptoms, help alleviate the condition. They do not fix the problem itself. In addition, they have serious side effects and contraindications.
Therefore, if in the process of diagnosis the patient does not have a serious illness, in which the state of anxiety is one of the symptoms, cognitive psychotherapy methods are used, behavioral treatment is carried out.
With the help of these techniques, the patient is helped to become aware of his condition and learn to cope with feelings of anxiety and fear for no reason.
In addition, patients are advised to take herbal preparations, which can be freely purchased at the pharmacy. Compared to synthesized drugs, they are effective, safe and have much fewer contraindications and side effects.
Pharmacy products
There are many herbal remedies that are used to treat anxiety for no reason. Let's list some:
Novopassit... Effective for anxiety, nervousness, nervous tension, various sleep disorders, insomnia.
Nervogran... It is used in the complex treatment of neuroses, anxiety, as well as insomnia and headaches.
Persen... An effective sedative. Eliminates anxiety, fears, improves the quality of sleep.
Sanason... It has a positive effect on the central, autonomic nervous system, relaxes, soothes, restores mental balance.
How folk remedies relieve anxiety, what to do for this?
- Prepare a herbal tincture: pour 2 tablespoons of dried lemon balm, 1 teaspoon of finely chopped angelica root into a liter jar. Add the zest of one lemon, 0.5 tsp ground nutmeg, a pinch of ground coriander seeds and two cloves. Top up with vodka.
Close the jar and leave in a darker and cooler place for 2 weeks. Then strain and add the product to the tea: 1 tsp per cup.
- An adonis (adonis) infusion will help calm the nerves and increase the tone of the body: 1 tbsp of a dry plant per cup of boiling water. Insulate with a towel, wait until it cools, strain. Take a sip throughout the day.
Change your lifestyle!
For the treatment to be beneficial, you will have to change the established way of life:
- First of all, you should give up alcohol and smoking, as well as minimize the consumption of invigorating drinks that excite the nervous system: strong coffee, strong tea, various tonics.
- Do something interesting for you, find a hobby, go to the gym, attend sports events, sections, etc. This will help you break out of the routine of everyday life, increase your interest in life, and lead to new acquaintances.
However, remember that the constant stay in a state of anxiety, unreasonable fear is a prerequisite for the development of serious nervous disorders and mental illness. Therefore, if you cannot cope on your own, do not wait for it to "pass by itself" and contact a specialist.
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Causes of anxiety
Who makes us “accelerate the pace of life”, become dependent on TV and computers, and create unfavorable situations for ourselves in the society of the people around us? In general, no one - we do all this ourselves: we “relax” in front of the TV after a working day, taking an interest in news - and positive news has become a rarity today; or until nightfall we play online games: again, we "relax" - after all, we need to rest somehow? Then we go to work again, overwork, quarrel with colleagues and bosses, return home, sit down to the TV - in general, we can not continue.
An anxious state with such a lifestyle arises quite quickly, and we "muffle" it with alcohol, cigarettes, and also communicate with the same "anxious" people, discussing common problems and fears. It ends with the fact that it becomes impossible to get rid of anxiety: it appears from nowhere, and then a person loses interest in everything, feels depressed, becomes apathetic and aggressive at the same time. Then appetite and sleep disappear, heart palpitations appear, asthma attacks and headaches - life becomes unbearable, and in this state it is very easy to "pull" any extreme situation: catch a serious infection, get into an accident, etc.
You should not delay contacting a specialist, and it is better to contact him as early as possible: in this case, it will be possible to do with folk remedies and homeopathic medicines, and more serious medicines may not be needed.
How to get rid of anxiety
Very often, to alleviate the condition, it is enough to adjust your diet: remove coffee and black tea, alcohol, refined and prepared foods, semi-finished products, sweets, fatty, smoked and spicy foods. Eat fruits, nuts, vegetables, dairy products and mild cheese, legumes, fresh meats, and fish instead. Anxiety can be alleviated even with the help of ordinary apples, if you eat them with yogurt and honey in the morning (or better in the evening too): the nervous system will quickly strengthen, and the energy will noticeably increase. Experts also recommend drinking fresh carrot juice every day - for this it is better to buy a juicer; and eat at least one banana each - it is known that they contain substances that stimulate the production of serotonin - the "hormone of joy".
Traditional recipes for treating anxiety
And of course, herbs will always help: one of the well-known soothing herbs is lemon balm. It has been used by the people for a very long time, and modern scientists confirm its medicinal properties: the substances of lemon balm have a beneficial effect on the brain and nervous system, and it is often used in the treatment of migraines, neurasthenia and neuroses.
There are many recipes with lemon balm, but there is one interesting one that has come down to us from the Middle Ages: it was compiled in Germany, and it is interesting because all its ingredients are successfully used in modern medicine. Dry lemon balm leaves (10 g) are mixed with crushed angelica root (1 g), lemon zest, a pinch of nutmeg, a little coriander seed powder and dry cloves (2 buds) are added, everything is poured with a liter of vodka and infused for 2 weeks in a dark place. The finished tincture is filtered and drunk with tea, adding 1 tsp each. on a glass; for headaches, rub the whiskey with tincture.
Many have an unpretentious herb in their dachas - borage, and salads are prepared with it, but it also has an excellent tonic effect, relieves anxiety and depression. Chopped borage herb (1 tablespoon) is brewed with a glass of boiling water, infused for 30 minutes, filtered and drunk 3 times a day before meals, ½-¼ glass.
Oat preparations soothe well: on its basis, drugs are created that are used in the treatment of various addictions - including narcotic; with heart failure and angina pectoris. Unpeeled oats (250 g of grains) are washed with cold water, slightly dried, poured with cold water (1 l), brought to a boil, boiled over low heat until tender, insisted and filtered. The broth is drunk a day, adding honey. This is done for a month, then St. John's wort tea is connected in parallel, and they drink until complete recovery.
For nervous disorders, anxiety and insomnia, take a decoction of peppermint: dry leaves (1 tablespoon) pour a glass of boiling water, boil over low heat for 10 minutes, cool, filter and drink ½ cup in the morning and evening.
With hysterical seizures, a decoction of chicory roots helps - it also relieves anxiety. Chopped roots (20 g) are poured with a glass of boiling water, boiled for 10 minutes, filtered and taken 1 tablespoon each. 5-6 times a day.
Collecting with chamomile, hawthorn flowers, creeper and motherwort grass is taken in case of nervous disorders, accompanied by attacks of suffocation and headaches. The herbs are mixed in equal parts, 1 tbsp is poured. mixture with a glass of boiling water, wrap and insist for 8 hours, filter and drink 3 times a day, ½ cup, an hour after eating.
Soothing baths help relieve anxiety: they are taken in the evening, with an infusion of poplar leaves, lemon balm herb or honey.
It is impossible to live without it. We are talking about an unpleasant and vague state called anxiety or anxiety. Such sensations arise when a person expects something bad: bad news, an unfavorable course of events or the outcome of something. While anxiety is viewed by many as negative, it cannot be considered 100% good or bad. It may even be useful in some situations. Which ones? Let's figure it out together.
Anxiety Disorder: What Is It?
First of all, it is worth noting that worry and anxiety have little to do with the concept of "fear". The latter is objective - something causes it. Anxiety can arise for no apparent reason and disturb a person for a long time.One type of disorder that a person can develop is anxiety disorder. This is a specific psychoemotional state that has its own symptoms. From time to time, each individual may experience anxiety due to certain circumstances.
The appearance of anxiety is a rather serious signal that changes are taking place in the body. Therefore, we can conclude that anxiety and anxiety are a kind of factor in a person's adaptation to his environment, but only if the anxiety is not overly expressed and does not cause discomfort to the person.
Why Anxiety Disorders Occur
Despite all the advances in science and technology, scientists and doctors have still not been able to determine in detail who they are - the main "culprits" that cause such a pathology as anxiety. For some people, anxiety and anxiety may appear for no apparent reason at all or annoying objects. The main causes of anxiety can be considered:- Stressful situations (anxiety arises as the body's response to a stimulus).
- Serious somatic diseases (in themselves are a cause of concern. The most common of them are bronchial asthma, diseases of the cardiovascular system, brain trauma, disturbances in the endocrine system, etc.).
- Taking certain medications and drugs (for example, abrupt withdrawal of the constant intake of sedatives can cause groundless worries).
- An increase in the concentration of carbon dioxide in the air (contributes to the aggravation of anxiety and a more painful perception of a pathological condition).
- Individual characteristics of temperament (some people are very susceptible to any changes in the environment and react to changes with fearfulness, withdrawal, anxiety, shyness or anxiety).
Scientists identify two main theories of the appearance of anxiety pathologies
Psychoanalytic. This approach considers anxiety as a kind of signal that speaks about the formation of an unacceptable need, which the “suffering” one is trying to prevent at an unconscious level. In such a situation, the symptomatology of anxiety is rather vague and is a partial containment of a forbidden need or its repression.Biological. Says that any anxiety is the result of biological abnormalities in the body. At the same time, against the background of changes in the body, an active production of neurotransmitters occurs.
Anxiety and Anxiety Disorder (Video)
Informational video about the causes of the appearance, symptoms, types and effective methods of treatment and getting rid of an unpleasant phenomenon.
Anxiety symptoms
First of all, it is determined by the individual characteristics of a person and his psycho-emotional state. Someone begins to worry for no reason quite suddenly. For some, a small annoying factor is enough for a feeling of anxiety (for example, watching a news release with the next portion of not too pleasant news).Some people are fighters who actively resist negative thoughts and obsessive fears. Others live in a state of round-the-clock tension, trying not to notice that an obvious pathology causes some discomfort.
In life, alarming pathologies manifest themselves symptoms of a physical or emotional plan.
Emotions Above All... They pose as immense fear, unjustified anxiety, excessive irritability, inability to concentrate, and excessive emotional anxiety.
Physical manifestations... They are no less common and, as a rule, always accompany emotional symptoms. These include: rapid pulse and frequent urge to empty the bladder, tremors of the extremities, profuse sweating, muscle spasms, shortness of breath,.
Additional Information. Often, a person can confuse the physical manifestations of anxious pathology and mistake them for diseases of organs or their systems.
Depression and anxiety: is there a relationship?
People with lingering depression know firsthand what anxiety disorder is. Doctors are convinced that depression and anxiety disorders are closely related concepts. Therefore, they almost always accompany each other. At the same time, there is a close psychoemotional relationship between them: anxiety can increase the depressive state, and depression, in turn, can enhance the state of anxiety.Generalized anxiety disorder
A special type of mental disorder that manifests itself as general anxiety over a long period of time. At the same time, the feeling of anxiety and anxiety has nothing to do with any event, object or situation.Generalized anxiety disorders are characterized by:
- duration (stability for six months or more);
- generalization (anxiety manifests itself in the expectation of something bad in everyday life, bad premonitions);
- non-fixation (the feeling of anxiety has no restrictions regarding the events and factors that cause it).
The main symptoms of generalized disorder are:
- fears(feelings that are almost impossible to control, bothering a person for a long time);
- motor stress(manifested by muscle cramps, migraines, tremors in the arms and legs, inability to relax for a long time);
- hyperactivity of the central nervous system(the main manifestations are excessive sweating, dizziness, rapid pulse, dry mouth, etc.);
- gastrointestinal(, increased gas formation,);
- respiratory(shortness of breath, chest tightness, etc.);
- urogenital(in the stronger sex, it can manifest itself as a lack of erection or a decrease in sex drive, in women - menstrual irregularities).
Generalized disorder and sleep
In most cases, people with this type of disorder suffer from insomnia. Difficulty falling asleep. A slight sensation of anxiety may be felt immediately after sleep. Nightmares are common companions for people with generalized anxiety disorders.Additional Information. Generalized disorders often lead to overwork and exhaustion of the body due to the prolonged absence of a full restful night's sleep.
How to recognize someone with generalized disorder
Individuals with this type of anxiety disorder stand out against the background of healthy people. The face and body are always tense, the eyebrows are frowned, the skin is pale, and the person himself is anxious and restless. Many patients are withdrawn from the world around them, withdrawn and depressed.Generalized Anxiety Disorder: Symptoms and Treatment (video)
Anxiety Disorders - A Signal of Danger or a Harmless Phenomenon? Generalized Anxiety Disorder: Symptoms and Main Treatment Methods.Anxiety-depressive disorder
The quality of a person's life largely depends on his psycho-emotional state. Anxiety-depressive disorder has become a real scourge of our time. An ailment is capable of qualitatively changing the life of an individual for the worse.Another name for this type of disorder, which is more widely used and well known in society, is neurotic disorders (neuroses). They represent a combination of different symptoms, as well as a lack of awareness of the presence of a psychogenic type of disease.
Additional Information. The lifetime risk of neurosis in the average person is 20-25%. Only a third of people turn to specialists for qualified help.
Symptoms of this type of disorder are divided into two types of manifestations: clinical and vegetative.
Clinical symptoms... Here, first of all, we are talking about sudden mood swings, a constant feeling of obsessive anxiety, decreased concentration of attention, absent-mindedness, decreased ability to perceive and assimilate new information.
Vegetative symptoms... May manifest themselves as increased sweating, heart palpitations, frequent urge to urinate, abdominal cramps, tremors or chills.
Most of the above symptoms are experienced by many people in a trivial stressful situation. To diagnose anxiety-depressive disorder requires a combination of at least several symptoms that torment a person for months.
Who is at risk
Are more prone to anxiety and anxiety:- Women. Due to the greater emotionality, nervousness and the ability to accumulate and not relieve nervous tension for a long time. One of the factors that provoke neuroses in women are abrupt changes in hormonal levels - during pregnancy, before menstruation, during menopause, during lactation, etc.
- Unemployed. They are more likely to develop anxiety-depressive disorders than employed individuals. For most people, the lack of a permanent job and financial independence is a depressing factor, which quite often leads to the emergence of addictions - alcoholism, smoking and even drug addiction.
- People with a hereditary predisposition to the occurrence of anxiety disorders (children whose parents suffered or are suffering from anxiety disorders are at greater risk of developing an unpleasant ailment).
- Elderly people(after a person loses a sense of their own social significance - they retire, children start their own family, one of their friends dies, etc., they often develop neurotic disorders).
- People with serious medical conditions.
Panic attacks
Another of the specific types of anxiety disorders are those that have the same symptoms as other types of anxiety disorders (anxiety, rapid heart rate, sweating, etc.). The duration of panic attacks can vary from a few minutes to an hour. Most often, these attacks occur involuntarily. Sometimes - with severe stress, alcohol abuse, mental strain. During panic attacks, a person can completely lose control of themselves and even go crazy.
Diagnosis of Anxiety Disorders
The diagnosis can only be made by a psychiatrist. To confirm the diagnosis, it is necessary that the primary symptoms of the disease persist for several weeks or months.Diagnostic problems are rare. It is more problematic to determine the specific type of such a disorder, since most of them have similar symptoms.
Most often, during the appointment, the psychiatrist performs special psychological tests. They allow you to clarify the diagnosis and study the essence of the problem in more detail.
If there is a suspicion that the patient has an anxiety disorder, the doctor assesses the following points:
- the presence or absence of a complex of characteristic symptoms;
- the duration of the anxiety symptoms;
- is anxiety a commonplace reaction to a stressful situation;
- is there a relationship of symptoms with the presence of diseases of organs and their systems.
Important! In the process of diagnosing anxiety disorders, the first place comes out the need to determine the causes and provoking factors that led to the appearance or aggravation of complaints.
The main methods of treatment
The main treatments for various types of anxiety disorders are:Anti-anxiety drug treatment... It is prescribed in case of an aggravated course of the disease and may include taking:
- antidepressants;
- beta-blockers;
- tranquilizers.
Important! Drug therapy has a positive effect only in combination with psychotherapy sessions.
Anxiety psychotherapy... The main task is to rid a person of negative thinking patterns, as well as thoughts that increase anxiety. To eliminate excessive anxiety, in most cases, 5 to 20 psychotherapy sessions are sufficient.
Confrontation... One way to treat increased anxiety. The essence of the method is to create an alarming situation in which a person experiences fear in an environment that is not dangerous for him. The patient's main task is to take control of the situation and cope with his emotions. Repeated repetition of such a situation, and the way out of it instills in a person self-confidence and lowers the level of anxiety.
Hypnosis... A quick and quite effective way to get rid of bothersome anxiety disorder. During the immersion in hypnosis, the doctor brings the patient face to face with his fears and helps to overcome them.
Physical rehabilitation... A special thirty-minute set of exercises, most of which are borrowed from yoga, helps to relieve nervous tension, fatigue, excessive anxiety and improve overall well-being.
In most cases, anxiety disorders do not require drug therapy. Symptoms of the disease disappear by themselves after talking with a professional psychiatrist or psychologist, during which the specialist articulates convincing arguments and helps to look differently at his own anxiety, anxiety, fears and the reasons that cause them.
Treatment of anxiety disorders in children
In a situation with children, behavioral therapy in combination with medication comes to the rescue. It is generally accepted that behavioral therapy is the most effective method of getting rid of anxiety.
During psychotherapy sessions, the doctor simulates situations that cause fear and negative reactions in the child, and helps to choose a set of measures that can prevent the appearance of negative manifestations. Drug therapy in most cases gives a short-term and less effective effect.
Prevention measures
As soon as the first "alarm bells" appeared, do not postpone the visit to the doctor indefinitely and wait for everything to go away by itself. Anxiety disorders significantly impair an individual's quality of life and tend to become chronic. You should visit a psychotherapist in a timely manner, who will help you get rid of anxiety as quickly as possible and forget about the problem.To deal with daily stress, anxiety and prevent the development of anxiety disorder, you should:
- adjust the diet (if you cannot regularly and fully eat, then you should regularly take special vitamin complexes);
- if possible, limit the use of coffee, strong tea, alcohol (these products can provoke sleep disturbances and lead to panic attacks);
- do not neglect rest (half an hour of doing what you love, which gives pleasure, will help relieve stress, excessive fatigue and anxiety);
- exclude from the to-do list those that do not give satisfaction and cause negative emotions;
- do not forget about physical activity (playing sports or trivial cleaning at home will help switch and make the body "forget" about the problem);
- try not to be nervous about trifles (reconsider your attitude to anxiety and the factors that cause it).
Next article.
People call healthy sleep sound, peaceful, sweet. After such a dream, a person will wake up energetic, in a good mood, ready to move mountains.
Sound sleep speaks of a healthy body and a healthy lifestyle. Superficial sleep, and even interrupted by frequent waking up, signals like a flashing light that not everything is in order in the body and help is needed. Since you are reading this article, it means that you are worried about the question, "why I cannot sleep and often wake up at night." Let's figure out what the bad dream tells us. What to do to restore fast sleep without frequent waking up.
Poor sleep can be caused by a variety of factors
Types of violation of night rest
Sleep disturbance is manifested by difficult falling asleep and frequent waking up, or, conversely, in drowsiness. Types of sleep disorders:
- Insomnia is a sleep disorder characterized by difficulty falling asleep or waking up frequently.
- Hypersomnia - increased sleepiness.
- Parasomnia is the malfunction of organs and systems associated with sleep.
The most common sleep disorder is insomnia. In everyday life, it is simply called insomnia. All types of sleep disorders require treatment after a polysomnography examination.
Insomnia reasons
With insomnia, the question often arises, "why do I often wake up at night." The most common cause of insomnia is a nocturnal lifestyle, in which a person works or has fun at night, and then sleeps all day. Changing night for day is unnatural for a person. The biological rhythms of owls and predatory animals are adapted for night hunting and are determined by the natural laws of survival and continuation of life. The functions of their organs are tuned for a nocturnal lifestyle - acute night vision. Human biological rhythms are genetically tuned for an active life during the day and rest at night. The human brain produces the sleep hormone melatonin at night. With insomnia, the hormone drops to a critical level, and thus, insomnia becomes chronic.
The main hormone of the pineal gland is melatonin
Insomnia can also be caused by short-term or permanent conditions or diseases.
The most common factors that lead to insomnia are:
- situational insomnia due to emotional overexcitement;
- mental or neurological disease;
- chronic alcoholism;
- long-term use of sleeping pills and sedatives, as well as their withdrawal syndrome;
- somatic diseases - disorders in the functioning of organs and systems that lead to insomnia for various reasons.
Elderly people quite often complain to the doctor, "I wake up at night, prescribe a remedy for good sleep." In old age, the violation of night rest is natural. Herbal medicines can help older people get rid of light sleep. A vasodilator (such as vinpocetine) is also recommended when treating light sleep in the elderly.
What diseases interfere with sleep?
If a person says, "I often wake up," then he should think about what caused a sensitive night's rest. The reasons for frequent waking up and poor sleep are the following somatic diseases:
- cardiopulmonary insufficiency;
- restless legs syndrome;
- obstructive sleep apnea syndrome in snoring people;
Breathing pause disease during sleep
- enuresis (bedwetting).
With cardiopulmonary insufficiency, the reason for a sensitive night's rest is oxygen starvation - hypoxia, which forces you to take an elevated position of the body to facilitate breathing.
The problem "wake up often at night" occurs with restless legs syndrome. Very often, varicose veins are manifested by vascular insufficiency of the legs. In case of impaired blood circulation in the legs for its restoration, there is a reflexive need to move the lower limbs. It is this unconscious desire that causes restless legs syndrome. If during the day a person moves his legs without noticing it, then at night involuntary movements cause a person to wake up often. Measures taken in time for the treatment of legs will help get rid of insomnia.
Obstructive sleep apnea (OSA) syndrome in people who snore is one of the major causes of light night rest. It is caused by dangerous cessation of breathing at night due to diseases of the nasopharynx. A person wakes up from suffocation due to the cessation or restriction of the flow of air through the nasopharynx. Somnologists and neurologists are involved in the causes and treatment of sleep disorders during snoring. If you are concerned about the problem "I often wake up at night", you should contact these specialists. Snoring treatment will relieve you of insomnia.
Treatment with finished medicinal products
Ready-made remedies for insomnia in drops, tablets, capsules and solutions are very popular. The following medications will help get rid of insomnia or light sleep:
- Novo-passit is a combined mixture of medicinal herbs and guaifenesin. This remedy not only soothes, but also relieves anxiety, making it easier to fall asleep. Novo-passit is often used to treat insomnia.
- Phytosed has a calming effect and makes it easier to fall asleep.
- Corvalol, Valocordin drops also soothe, help to get rid of the state of anxiety, thus improving the quality of a night's rest.
- Motherwort Forte tablets contain not only the plant, but also magnesium with vitamin B6. Such a composition of the drug relieves irritability, will help get rid of the problem of difficult falling asleep. Motherwort treatment is effective with a light night's rest.
- Donormil tablets, accelerate falling asleep, increase the duration of sleep. You need to take them 15-30 minutes before going to bed for two weeks.
- Valocordin-doxylamine has proven itself well as a mild sleeping pill. Its use is indicated for situational sleep disturbance after nervous tension.
- Melatonin is a hormone-like drug. It, like a natural hormone, regulates sleep. Its use is recommended at the very beginning of the treatment of insomnia in order to start the correct rhythm of life - work during the day, rest at night. The drug is recommended to be taken together with medicines, preferably of herbal origin.
Ready-made remedies for good sleep can be bought at any pharmacy without a prescription.
The use of herbs for insomnia
Sedative herbs
For mild cases of sleep disturbance, herbal remedies are very effective. They can be prepared at home in the form of a decoction or infusion. The following popular herbs are used to treat insomnia:
- valerian root;
- Melissa;
- motherwort;
- lavender and oregano;
- peppermint.
The pharmacy has a ready-made collection of herbs for the treatment of insomnia. To prepare the infusion, you should brew 2 tbsp. l. dry collection with a glass of boiling water, put in a water bath for 15-30 minutes, then insist for 45 minutes. You need to take the product in strained form 3 times a day. Take the last dose of infusion 40 minutes earlier before going to bed. Infusions help deepen superficial and light sleep.
The use of synthetic sleeping pills
In the treatment of insomnia, drugs of the benzodiazepine group are used. We give preference to such medicines:
- Triazolam and Midazolam are recommended for difficult falling asleep. These are short-acting sleeping pills.
- Relanium, Elenium and Flurazepam have a longer duration of action. It is recommended to take them upon awakening in the early morning hours. However, they cause drowsiness during the daytime.
- Sleeping pills of medium duration: Imovan and Zolpidem. These drugs are addictive.
Sleeping pills
- Amitriptyline and dosemin belong to the group of antidepressants. They are prescribed by neurologists for depressive conditions.
The lack of funds in this group is that they are addictive. If the drug is discontinued after prolonged use, insomnia may develop.
As a result, we examined the most common causes of sleep disturbance in humans. We learned how to get rid of bad unproductive sleep with the help of herbs and ready-made pharmaceutical preparations. Remember, chronic insomnia needs to be treated, and for this you should consult a neurologist.
Poor and poor sleep affects your well-being throughout the day. A dreamed nightmare can spoil the mood for a long time. Bad dreaming causes fear, anxiety, physical and emotional fatigue. A person begins to think more about its meaning than about the reason that caused such a dream. In order for nightmares to stop tormenting at night, it is important to find the reasons for their occurrence, and only then decide how to improve the quality and duration of sleep.
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Nightmares
When having bad dreams, a person sometimes does not wake up right away and continues to experience unpleasant moments. Psychology defines a nightmare as a frightening dream that is remembered for a long time. After waking up, there is fatigue, headache and anxiety about their sleep.
- 1. Phase of REM sleep. If you have nightmares during this period, a person wakes up faster and immediately realizes that this did not happen in reality. This option is easier to experience, and it takes less time to forget it.
- 2. Phase of deep slow sleep. The awakened one does not immediately realize that this is all unreal. He experiences severe drowsiness, he is thrown into sweat, breathing is disturbed and his pulse quickens. Pressure may rise and memory may be temporarily impaired. This is the most difficult and long-lasting dream.
But nightmares also have some advantages - they help get rid of some problems and pay attention to how you feel. If they are often repeated, a person needs rest and working through problem situations.
The human brain receives psychological overload and, with the help of dreams, gets rid of it. If the same dream is constantly repeated, this is a signal from the subconscious that there is a serious and unresolved problem that needs to be worked out. For example, a bad dream about a boyfriend or girlfriend speaks of relationship problems, especially if repeated almost every night. Until the young people figure it out among themselves, the nightmare will appear again and again.
Poor Sleep Causes
Several factors affect the quality of your night's rest. All of them are quite obvious and amenable to logical explanation. Here are the reasons why a person often has nightmares:
- overwork;
- frequent stress;
- unresolved internal conflicts;
- negative impressions of the day passed;
- suppression of one's own feelings.
Scary dreams also happen for medical reasons.... They are caused by poor health or high fever, cardiovascular diseases, mental illnesses, which are known or which are just beginning and make themselves felt in this way, as well as the taking of certain medications.
Unpleasant dreams are troubling for many other reasons. Among them:
- 1. Stuffy room. Uncomfortable temperatures and lack of oxygen lead to poor sleep.
- 2. Uncomfortable bed. A hard or soft mattress, a poor pillow, or a thin or too warm blanket can make it difficult to fall asleep.
- 3. Overeating. The last meal should be light and well digested.
- 4. Watching a horror movie before going to bed. The brain scrolls plots or develops events in its own way, influenced by the violent scenes seen in the film.
- 5. Alcohol or drinks containing caffeine taken at night. No wonder doctors do not recommend drinking coffee at a later time. Milk or fermented milk drinks are more suitable for this.
- 6. New location. Change of scenery is one of the causes of nightmares.
Nightmares during pregnancy happen for several reasons. The expectant mother is concerned about her well-being and the health of the baby and is often worried about this. A woman's hormonal background changes and its sudden jumps occur, due to which an increased feeling of anxiety arises. Low blood pressure and hemoglobin are the causes of bad dreams. Due to the displacement of the diaphragm, the heartbeat increases, which makes it difficult to fall asleep. Obstetricians recommend that pregnant women sleep on their sides rather than on their backs, especially in the later stages.
How to get rid of
To prevent nightmares from dreaming, you need to understand the reasons and tackle their elimination. If you cannot relieve anxiety on your own and avoid stressful situations, you should consult with a specialist and accept his help. Some medications have the necessary calming and stress-relieving effects.
But you yourself must not forget about rest and useful physical activity. Walking before bed or during the day can help you relax and tune in to a sound sleep. You cannot constantly be in tension, expect trouble and be nervous about every occasion. Recreation in nature well solves the problem of nightmares. A weekend trip to the woods solves this problem perfectly.
If everything is going well in a person's life, the reason is not in a bad mood. It may be necessary to ventilate for a longer time or to raise the room temperature if the bedroom is cold. These changes will improve your night's sleep:
- 1. Change of a blanket and bed linen for a lighter, high-quality or pleasant for the body.
- 2. Meditation with calm music adjusts to the appropriate mood and has a relaxing effect.
- 3. You can not drink coffee and tea at night. The caffeine in these drinks has an invigorating effect on the body. Chamomile tea or warmed milk with honey is recommended.
- 4. A warm bath with the addition of essential oils helps a lot.
- 5. Alcohol and nicotine should be avoided, as they have a bad effect on blood vessels.
