Sleep is as essential a human need as food and drink. If you completely abstain from it or limit its duration to just a few hours, serious health problems will arise after just 4-5 days. Even replacing nighttime sleep with daytime sleep is harmful for those who have to work long hours. The lack of proper sleep leads to endocrine disorders, diseases of the cardiovascular and digestive systems, as well as nervous and psychological diseases. Therefore, insomnia, which disrupts the process of falling asleep or sleep itself, is harmful to health.

Causes of insomnia

Insomnia is more common in women than in men. In pregnant women it is observed in 75% of cases. Women are prone to the condition during menopause, when hormonal changes increase thyroid activity in the evening and at night. This is accompanied by palpitations, sweating and the inability to fall asleep.

There are numerous causes of poor sleep, some of which are related to a person’s lifestyle:

• Sleep hygiene disturbances – external noises, bright lights, constant vibrations or an uncomfortable bed.
• Stressful states – experiencing severe psychotraumatic situations, an unfamiliar sleeping environment, nervous tension.
• Time zone shifts, night work.
• Mental disorders – depression, anxiety disorders.
• The use of psychoactive substances – excessive alcohol consumption, smoking, many caffeinated drinks, medicines from the nootropic group, neuroleptics, antidepressants.
• Pregnancy – insomnia is associated with changes in the functioning of the nervous system, discomfort and breathing difficulties due to a large abdomen.
• Sleep disturbances can also be caused by somatic conditions. Digestive problems, cardiovascular disease, and overactive thyroid can lead to insomnia. Pain and joint stiffness from arthritis or a cold can also hinder falling asleep.
• An overly full stomach can seriously disrupt your sleep. Don’t eat too much before going to sleep.

In old age, insomnia is associated with age-related changes in the brain and sometimes neurological causes. Regardless of the factors that lead to insomnia, this problem requires attention.

How to fall asleep quickly with insomnia

Scientists consider healthy sleep as a reflex mechanism. If you are lying in bed and do not fall asleep within 15-20 minutes, it is better not to stay in bed any longer. Otherwise, this leads to the formation of a new reflex: bed insomnia.

You can remedy acute insomnia that occurs for the first time yourself. First of all, you need to get rid of factors that make it difficult to fall asleep. Turn off the television or computer monitor and close the windows if light from street lamps or the moon shines in.

It is difficult to fall asleep in a stuffy and hot room. Then, if you are wondering how to sleep, you can open the window for ventilation. In the meantime, you can take a relaxing walk in the fresh air. After returning you can drink a glass of warm milk or herbal tea. This is an old method that has proven effective for minor disorders.

Milk contains substances that help in the production of melatonin. This is a hormone of the pineal gland, which regulates circadian rhythms, the alternation of sleep and wakefulness, and controls the functioning of the immune and endocrine systems. Therefore, with regular poor sleep, the risk of infectious diseases and metabolic disorders increases, as well as problems in the male sexual sphere.

Reading can help you fall asleep quickly. But for this you should not choose an exciting detective, but literature with a calming approach, which usually induces drowsiness.

Prevention of insomnia

To avoid having to seek treatments for insomnia, it is important to take preventative measures:

• Go to bed no later than 11 p.m.
• Stop watching television and using your smartphone at least 1 to 2 hours before bedtime.
• Avoid eating large amounts of food before bed and avoid heavy meals.
• Don’t go to bed feeling hungry.
• Ventilate the bedroom before going to bed.
• Avoid alcohol, coffee and strong tea in the evening.

A nap during the day can lead to insomnia at night.

Getting up in the morning is also part of the prevention of insomnia. Try to get up at the same time and do some exercise to increase your energy. In order not to disrupt your sleep reflex, it is recommended to use your bed only when you are sleepy and not to lie in it for too long to eat, read or watch TV.

Treating insomnia yourself

You can tackle mild insomnia yourself using home remedies. In your own home, you can make foot baths with dill, followed by drinking a glass of warm milk with honey, and then quickly go to sleep. In case of excessive nervousness, medicinal herbs can help, including:

• Valerian
• Motherwort
• Passiflora
• Chamomile
• Mint
• Lemon balm

If the cause of your sleep problems is stress, you can use relaxation techniques such as meditation. Aromatherapy can also help. Essential oils of mint, lemon balm and chamomile can quickly relieve nervous tension.

Bedtime rituals can also be effective. Going to bed at the same time and performing a specific set of actions such as dinner, ventilating the bedroom, hygienic preparation before bedtime and other routines can help your body prepare for a good night’s sleep.

People who are only mentally active during the day can treat insomnia by performing heavy physical labor. This is known as the “farm life effect”. After intense physical exertion, the body produces more adenosine, a substance that induces fatigue and slows down brain activity, helping you fall asleep quickly.

Insomnia during pregnancy is difficult to treat. In the late term it is related to reduced ventilation in the lungs and overstimulation of the nervous system. Most medicines are prohibited during pregnancy. That is why people choose simple methods to improve sleep, such as a comfortable side position in bed, the use of a special pillow for pregnant women, ventilating the room and the use of valerian tablets.

If these methods do not help to fall asleep, if the disorders persist and occur regularly, examination and consultation of a doctor is necessary.

Medicines for insomnia

For serious sleep disorders, your doctor may prescribe prescription sleeping pills. Long-term use of sleeping pills is not recommended due to the risk of addiction.

However, sleep medications do not treat the underlying cause of the condition if it is related to stress or sleep hygiene. Therefore, all treatments must be accompanied by preventive measures.