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Bad sleep: a comprehensive solution to the problem. Sleep disturbance: types, causes, methods of treatment Light sleep what to do

All people are different. So, one person will not wake up if you talk loudly next to him, vacuum cleaner or turn on music, while the second one goes into a state of wakefulness after the floor creaks. Light sleep is a state of a person in which he is able to quickly wake up, becoming very irritated. For many people and their close relatives with whom they live in the same apartment, this phenomenon becomes a real problem.

When he is constantly in one of the stages of sleep. There are two of them: fast and slow. Each phase has its own characteristics, which are shown in the table.

slow sleep	REM sleep
First stage: a state of sleep in which new ideas and interesting thoughts can unconsciously arise in a person's subconscious. He is dozing rather than sleeping. A person remains in this state for 5 to 10 minutes.	REM sleep is the fifth stage of sleep. During this period, the state of a sleeping person is as active as possible. But despite this, he remains in one position because his muscles are paralyzed. A person’s subconscious mind works very well, so he remembers all the dreams he had during the fourth stage. That is why, if you wake him up during the fast phase, he will tell you all the dreams in vivid and colorful detail. At this stage it is difficult to wake up. If you want to wake up a person who is in a state of REM sleep, it will be difficult for you to do it, much more difficult than if he was in the fourth stage. In addition, during such a period, a sharp transition to a cheerful state can disrupt the psyche. A person needs about 1 hour for REM sleep.
The second stage: a person’s consciousness completely turns off, he plunges into a full-fledged sleep. But during this phase, the auditory analyzers become sharper. Therefore, during this period, the mother can wake up if the small child moves in the bed, and any person opens his eyes when his name is said next to him. 20 minutes is the average duration of this phase.
The third stage is the deeper second stage of sleep.
The fourth stage is characterized by the deepest sleep. The person is difficult to wake up, has vivid dreams, or may suffer from sleepwalking. As a rule, he does not remember any of this, moving into a state of wakefulness. The third and fourth stages last approximately 45 minutes.

When a person goes through all these stages, he completes the first cycle. For proper rest, you need to sleep through five such cycles.

Sleep must be consistent. Ideally, a person should go through each of these stages. This is why all doctors in the world insist that the ideal sleep duration is 8 hours. Don't neglect this rule to maintain your mental health. The phases of human sleep by time, the table describing which is presented above, are needed for the most productive state throughout the day. Professional doctors know what to do if a person wakes up from the slightest noise and therefore cannot go through each stage.

Causes of sensitive sleep

Light sleep time can be beneficial for a person, for example, if he wants to take a light nap without falling into a completely unconscious state. But if such a phenomenon occurs constantly, then there can be no question of the normal functioning of all body systems. A person sleeps, but does not get enough sleep, does not go through all stages of sleep in order to fully rest.

The reasons for the appearance of shallow sleep are different. You have no cause for concern if one of these factors applies to you:

You recently became a mother. In this case, light sleep is induced by your body at a physiological level so that you can constantly monitor the state in which your newborn baby is.
Hormonal fluctuations occur in your body. This applies to pregnant women and girls during menstruation.
Your work takes place on the night shift. In this case, the body adapts to your schedule;
You are experiencing psychological stress. This may be due to both stress at work and waking up at an earlier, unusual time for you.
If you sleep for 10 instead of the required 8 hours and it becomes a habit, your sleep will become longer, but less quality.
If you are over 50 years old, then a light sleeper can become your constant companion.

All these reasons are either natural or easily eliminated, so if one of them concerns you, do not worry, your health is safe. But it happens that the factors that cause short sleep mean that disturbances have occurred in the body. Such reasons include:

Depression and neuroses. Mental problems can disrupt the subconscious's ability to enter the sleep state.
Somatic illnesses need to be treated as they can cause sleep disorders.
Improper use of pharmaceuticals or alcohol abuse leads to a person who has drunk alcoholic beverages falling asleep quickly, but this sleep is sensitive and superficial.

Such factors must be avoided, so try to prevent such manifestations.

What to do if you are a light sleeper

Almost every person knows what light sleep means for the body. But this concept should not be confused with insomnia. If you create ideal conditions, a person will wake up rested in case of light sleep. If you cannot get enough sleep in complete silence and darkness, then you are dealing with insomnia.

If light sleep has been bothering you for as long as you can remember, you should consult a doctor. If this phenomenon has recently appeared in your life, then you can try to overcome it yourself.

If you want to know how to deal with light sleep, take a look at this list of helpful tips and tricks:

Create the most favorable conditions in the room. To do this, turn off the lights, make sure that the room is quiet, and that you are not too cold or hot.
Lay down clean bedding that won't distract you with too much odor.
Before bed, take a relaxing bath or use the services of a massage therapist.
Avoid drinking drinks that contain caffeine.
Try to spend enough time playing sports.
Avoid stress at work and at home.

If such measures do not help you, more serious measures should be taken.

Radical measures in the fight against light sleep

If no methods help you and you wake up due to any extraneous factor, even the most insignificant, try the following methods:

Purchase a sound generator that can produce white noise. According to psychologists, this sound can not only help a person fall asleep, but also helps you wake up more rested.
Melatonin is a medicine that is recommended for older people who have trouble sleeping. It promotes deeper, longer and more complete rest.
If the above methods are useless, try consulting a psychotherapist. A professional doctor will quickly determine what the problem is and help eliminate it.

And remember, if you have insomnia, then a visit to a somnologist is mandatory.

Sleep problems in a child

If light sleep concerns a small child, it is worth taking measures to ensure that the baby sleeps more deeply. But this is normal for infants, but for older children, insufficient rest is fraught with bad consequences.

Do not teach your baby to sleep in absolute silence so that he does not react too aggressively to extraneous noise. In addition, if you are not opposed to sharing holidays, then go to bed with your child together. Usually babies feel much better with their mothers.

How to deal with short sleep in a child over 2 years old

Children over 2 years of age may also have trouble sleeping. Try the following measures:

Check that your child feels well and does not experience any discomfort while in his bed.
Make sure your child follows a daily routine. If he eats, studies, and plays at the same time, then he will fall asleep faster.
White noise is much more effective on children than adults. Use it, and your child will rest better.

It is important that all these methods are performed in combination, then you will see the result very quickly.

How to become a sensitive sleeper

People do not always want to get rid of the ability to fall asleep for a short time. Sometimes there is a need for a quick rest during the day, for example, if there is a lot of work to do, but there is no strength left. During a short sleep, a person is charged with a lot of energy and is ready to work further. Here are the basic rules for such a holiday:

Rest should last from 15 to 26 minutes. After it you will wake up rested.
To master this technique, training is required.
You need to fall asleep at the same time.
You should not use modern gadgets before going to bed.

If you are ready to follow these rules, then you can begin to master the technique. Regular training will lead you to success.

Learning to be a sensitive sleeper

To fall asleep, follow the instructions:

Set your alarm and lie down in a position that is comfortable for you.
Concentrate on calming down and turning off all mental processes.
Your brain will understand that it needs to fall asleep, and it will begin to plunge into unconsciousness.

Don't expect to be pleased with the results the first time. It usually takes at least 10 workouts to fall asleep quickly. But after you develop this habit, you will be able to easily take a quick rest every day.

What should it be like to wake up after REM sleep?

After a light sleep there should be an awakening like this:

You need to get out of bed immediately after you open your eyes.
After waking up, it is forbidden to fall asleep again.
Have a snack, it will help you wake up completely faster.
If possible, go for a brisk walk.

The first few times you may not be able to achieve such an awakening, but do not be discouraged. Don’t give up training, although they may seem difficult to you, then very soon you will be able to take a good rest at any time, without falling out of your habitual routine for an indefinite period.

Human sleep-wake cycle

Even if a person has slept through all the necessary phases, he may feel tired. associated not only with our health, but also with biological environmental factors. Body temperature drops at night, which is why we need to rest. If you slept well during the day, then when working on a night shift, your performance will still drop, since the temperature regime will not change.

During the experiment, scientists found that such rhythms always operate, even if a person is deprived of the opportunity to observe the change of day and night. Therefore, try to get enough sleep at night so that during the day your productivity increases to its maximum level. If you cannot do this due to your work schedule, then try to master the technique of sensitive sleep and use it during the night.

Contents of the article

Sleep disturbance is a problem well known to many. According to statistics, approximately 8-15% of the population of our planet complains of poor sleep, about 9-11% of adults are forced to use sleeping pills. Among older people, these rates are much higher.

Sleep problems occur at any age, but each age category has its own characteristic features. For example, children most often suffer from night terrors and urinary incontinence. Elderly people suffer from pathological drowsiness and insomnia. But it also happens that, having arisen in childhood, a sleep disorder is observed in a person throughout his life. So what to do if you can’t sleep or have trouble falling asleep? What do experts think about this?

Causes of sleep disorders

Poor sleep, regardless of the duration, causes a feeling of weakness and fatigue; a person does not have a feeling of morning vigor. All this negatively affects performance, mood and overall well-being. If insomnia is observed for a long time, it leads to serious health problems. Do you often ask yourself the question: “Why do I sleep poorly?” Experts believe that this is caused by a number of reasons, including:

Psychotraumatic situations, stress.
Diseases of somatic and neurological origin, accompanied by physical discomfort and pain syndromes.
Depression and mental illness.
The influence of psychoactive substances (alcohol, nicotine, caffeine, drugs, psychostimulants).
Some medications can cause insomnia or light sleep, such as glucocortiroids, decongestants, antitussives, dietary supplements, and others.
Malicious smoking.
Brief cessation of breathing during sleep (apnea).
Disturbance of physiological (circadian) biorhythms of sleep and wakefulness.

Among the causes of sleep disturbance, experts cite improper functioning of the hypothalamus due to injury or after encephalitis. It is noted that restless sleep is observed among those working on the night shift, as well as with rapid changes in time zones. In adults, sleep disturbance is often associated with a disease such as narcolepsy. In most cases, young men are affected.

Depression is the most common cause of insomnia in the modern world.

If a child complains that he is afraid to sleep at night, you should not brush it off, considering the problem far-fetched or a childish whim. Timely consultation with a competent specialist - a somnologist or psychotherapist will help eliminate the causes associated with sleep disorders and avoid serious health problems in the future.

Problems falling asleep

Doctors most often hear complaints about poor sleep and insomnia from those who have problems falling asleep. But the very concept of “insomnia” from a medical point of view is much broader. If you notice frequent early awakenings or wake up in the middle of the night, feel drowsy or tired in the morning, or suffer from shallow and interrupted sleep, all this indicates that you have a sleep disorder.

When the first signs of sleep changes appear, do not hesitate to consult a doctor. And even more so you need to sound the alarm in the following cases:

you have trouble falling asleep and notice worse sleep several days a week for one month;
more and more often you catch yourself thinking: what to do with bad sleep, how to get enough sleep normally, you concentrate on these issues, returning to them again and again;
Due to unsatisfactory quality and quantity of sleep, you notice deterioration in work and personal life.

Doctors note that those suffering from insomnia are twice as likely to seek medical help and undergo treatment in medical institutions. Therefore, it is not recommended to let the problem take its course. A specialist will quickly identify the causes of poor sleep and insomnia in adults and prescribe effective treatment.

Restless and interrupted sleep

Sleep is a complex physiological act during which the basic processes of the nervous system are “rebooted.” Adequate daily sleep is the most important condition for the normal functioning of the body, health and excellent well-being. Normally, an adult's sleep should last 6-8 hours. Deviations, both larger and smaller, are harmful to the body. Unfortunately, sleep problems are as common a phenomenon in our lives as stress, constant rush, endless everyday problems and chronic diseases.

One of the most common sleep disorders is restless legs syndrome.

Restless sleep is a pathological condition that negatively affects human health. While in this state, a person does not completely fall asleep; his brain can actively work due to the presence of non-sleeping areas. A person is tormented by nightmares; in his sleep he can make involuntary movements, scream, grind his teeth, etc.

What to do if you have trouble sleeping at night? Perhaps one of the causes of this problem is restless legs syndrome. This is a neurological disease accompanied by unpleasant sensations in the legs, which intensify when at rest. It occurs at any age, but most often in middle-aged and elderly people, women are most often affected.

Sometimes restless legs syndrome is associated with heredity, but mainly occurs due to a deficiency of iron, magnesium, B vitamins, and folic acid. It is observed in patients with uremia and thyroid diseases, diabetes mellitus, alcohol abuse, and chronic lung diseases.

At night, tingling, itching, bloating are observed in the lower extremities, sometimes it seems to a person that there are crawling insects under the skin. To get rid of severe sensations, patients have to rub or massage their legs, shake them and even walk around the room.

One of the forms of insomnia that residents of megacities often suffer from is interrupted sleep. Those suffering from this disease are able to fall asleep quite quickly, but the quality of their sleep is very low, since these people sleep lightly and restlessly. For example, for no apparent reason, a person wakes up in the middle of the night, often at the same time. At the same time, there is a feeling of anxiety and tension, and several hours spent in sleep are not felt at all. Such night wakefulness can be short-lived, lasting a few minutes, or can last until the morning.

Repeated awakenings from night to night are accompanied by anxiety and cause negative thoughts. As a result, a person without enough sleep is forced to get up for work. It is clear that the lack of normal rest causes daytime apathy and chronic fatigue. “I wake up often, what should I do?” – doctors are often asked this question by those who do not know how to cope with insomnia. In this case, doctors, along with general recommendations, can prescribe individual drug treatment after conducting a diagnostic examination.

Almost no sleep at all

Sleep problems often arise from spasms in the leg muscles. Patients complain of sudden sharp pain in the calf muscles. As a result, most of the night a person is forced to struggle with an unpleasant condition. These symptoms are observed in adults under the age of 50; 70% of older people are also familiar with this problem. Severe discomfort that disrupts night rest, unlike restless legs syndrome, does not cause a strong desire to move the limbs.

To relieve tension accumulated during the day, give a light foot massage before bed.

You can alleviate the condition and quickly relieve spasms with a massage, hot bath or compress. If you have lost sleep for this reason, it is recommended to consult a doctor. Proper therapy will help prevent night cramps. A course of vitamin E is usually prescribed; in case of serious pathology, the doctor will prescribe a tranquilizer and recommend a set of special gymnastic exercises to stretch and strengthen the calf muscles.

Of course, solving sleep problems in children and adults should begin with consulting a doctor. Often, a person may not suspect that he has serious health problems, including oncology or mental disorders, but complains that he does not sleep at night, or a partial or complete lack of sleep. Thus, intoxications of various origins often provoke drowsiness. Pathological drowsiness can develop due to hormonal abnormalities, in particular, pathology of the hypothalamic-mesencephalic region. Only a doctor can identify these dangerous diseases. And having cured the underlying disease, it will be possible to normalize sleep.

A restless night's sleep in adults often occurs due to REM sleep behavior disorder. In essence, it is a malfunction in the functioning of the central nervous system and is manifested by the physical activity of the sleeper in the REM sleep phase. In medicine, the rapid eye movement phase is called the REM phase. It is characterized by increased brain activity, the occurrence of dreams and paralysis of the body (except for the muscles that support breathing and heartbeat).

In REM phase behavioral disorder, the sleeper's body exhibits abnormal "freedom" of movement. This pathology mainly affects older men. The disorder is manifested by the sleeping person talking and screaming, actively moving his limbs, and jumping out of bed. The patient may even unknowingly injure himself or a sleeping person nearby. The good news is that this disease is quite rare.

A fashionable obsession with horror films can lead to loss of sleep. Heavy dreams can haunt a person who has experienced mental trauma. Often the body sends signals in this way about an impending illness. Waking up in the middle of the night in deep despair or with a feeling of disaster, a person cannot fall asleep for a long time. He tries to understand the reasons for his short sleep, replaying nightmare images in his head. Sometimes someone who awakens from heavy emotions simply does not remember the dream, but feels a chilling horror and, as a result, suffers from insomnia.

Avoid watching horror movies before bed

What to do if there is no sleep? You may need to seriously reconsider your lifestyle. Be sure to visit a doctor, undergo an examination and carefully follow all prescribed recommendations.

Too sensitive and superficial sleep

Light sleep is a serious problem, both for the sleeper himself and for those close to him. And if a person wakes up from every slightest rustle, this becomes a real disaster for his family. Why is sleep shallow and what to do about it?

There are actually quite a few reasons why a person may be a light sleeper. But in general, they can be divided into physiological, that is, corresponding to the norm, and pathological.

Shallow sleep is completely normal for the following categories:

Young mothers. In this category, the habit of waking up from the slightest rustle and snoring of the baby, and even more so from his crying, is formed due to the physiological processes occurring in the woman’s body after childbirth.
Pregnant women and women during a certain period of the menstrual cycle. Shallow sleep in these two groups combined into one is explained by hormonal fluctuations in the female body.
Night shift workers. This group of people is characterized by difficulty falling asleep and lack of sound sleep due to disruption of biorhythms.
Those who spend too much time sleeping. It has been noticed that with a banal excess of sleep, its quality deteriorates, intermittency and sensitivity of sleep appear. Typically, pensioners, the unemployed, and vacationers fall into this category.
Elderly people. Elderly people become sensitive to sleep not only from oversleeping, but also due to age-related changes in the body. The production of melatonin (sleep hormone) decreases, which leads to insomnia.

As for the pathological causes of poor sleep, these include mental disorders, somatic diseases, exposure to medications and psychoactive substances.

If we have figured out the reasons for the lack of sound sleep, then the question of why a person suddenly falls asleep during the day is also very often asked to specialists. What is the cause of this disease and how to deal with it? In medicine, a pathological condition characterized by sudden and unpredictable attacks of drowsiness that occur in the middle of the day is called narcolepsy.

For those who are affected by this disease, and most of them are young men, the REM sleep phase can occur unexpectedly and in the most unexpected place - in class, while driving, during lunch or a conversation. The duration of the attack is from a few seconds to half an hour. A person who suddenly falls asleep wakes up in strong excitement, which he continues to experience until the next attack. This is the main difference between narcolepsy and excessive daytime sleepiness. It has been noticed that even during such sleepy attacks, some can continue to perform their usual actions.

Frequent lack of sleep causes loss of control while driving

Possible consequences of sleep disorders

Why can't millions of people sleep at night? There are many reasons leading to sleep disorders. Some people devote too much time to work and become overtired, others watch too much TV or sit at the computer. But ultimately, insomnia caused by various reasons leads to a number of negative consequences from chronic lack of sleep.

Impaired glucose tolerance

Lack of sleep and lack of sleep negatively affects the central nervous system, making it overexcited and more active. For this reason, the pancreas stops producing the required amount of insulin, a hormone necessary for the digestion of glucose. Scientist Van Cauter observed healthy young people who did not sleep for a long time at night for a week. As a result, most of them were in a pre-diabetic state by the end of the week.

Obesity

In the first phase of deep sleep, growth hormone is released. In people over 40 years of age, periods of deep sleep decrease, therefore, the secretion of growth hormone decreases. At a young age, insufficient sleep contributes to a premature decrease in growth hormone, thereby stimulating the process of fat accumulation. There are studies confirming that chronic lack of sleep reduces the production of the hormone testosterone. This leads to a decrease in muscle mass and accumulation of fat.

Increased cravings for carbohydrates

Intermittent sleep reduces the production of the hormone leptin, which is responsible for satiety. As a result, there is an increased craving for carbohydrates. The situation is aggravated by the fact that even after receiving a portion of carbohydrates, the body will require more and more calories.

Weakened immunity

Restless sleep and lack of a good night's rest have a detrimental effect on white blood cells in the human body and reduce resistance to infections.

Risk of atherosclerosis

Chronic lack of sleep provokes stress, and this in turn increases the amount of cortisol. As a result of this imbalance, hardening of the arteries (atherosclerosis) can occur. This leads to a heart attack. Due to high cortisol levels, muscle and bone mass decreases and fat accumulates. The risk of hypertension and premature death increases.

Depression and irritability

Chronic insomnia depletes the neurotransmitters in the brain responsible for mood. People suffering from sleep disorders are more irritable and more likely to become depressed.

One of the consequences of sleep disturbance is obesity

What to do if an adult has trouble sleeping at night? Simple recommendations will help you cope with insomnia. First of all, you need to pay attention to your sleeping habits and the conditions in which you sleep. Often, failure to follow basic rules becomes an obstacle to proper rest. These are the rules.

develop a healthy habit of going to bed and getting up at the same time. Even in one week, following this regimen, you can achieve significant results - it will be easier to fall asleep, and you will wake up alert and rested;
stop sleeping during the day unless prescribed by your doctor;
the time spent in bed should be strictly limited. Namely, as long as your sleep lasts. Avoid reading, watching TV and working in bed, otherwise you will have interrupted sleep;
instead of watching TV or lying in bed with a laptop, take walks in the fresh air in the evenings;
if you are a light sleeper, take care of good sound insulation in the bedroom; there should be no extraneous sounds or noises (such as the sounds of a working refrigerator) in this room;
Organize a high-quality and comfortable sleeping place. Sleep on cotton underwear, use a pillow with a synthetic filler that retains its shape well and is hypoallergenic;
the light in the bedroom should be dimmed, and during rest the bedroom should be completely dark;
A small light dinner 2-3 hours before going to bed will help improve the process of falling asleep. Avoid rich, fatty and high-calorie foods in the evening;
Taking a warm bath with anti-stress oil will help you relax and fall asleep faster. You can add 5-7 drops of lavender or ylang-ylang oil and 1 glass of milk to your bath. It is useful to take a hot shower an hour before bedtime;
refrain from smoking at night, drinking alcohol and coffee. Instead, it is better to drink a glass of warm milk with a spoon of honey or chamomile tea;
Keep only an alarm clock in the bedroom. When you wake up at night, do not try to find out the time;
the room where you sleep needs to be ventilated and regularly wet cleaned;
If you have difficulty falling asleep, use meditation or relaxation exercises.

Do not try to treat sleep disorders with medication on your own. Only a doctor can choose the right medications!

Prevention

“I can’t sleep well” – this is roughly the complaint of those who constantly experience insomnia. Doctors distinguish between several types of insomnia.

Episodic. It lasts 5-7 days, arising as a result of emotional overstrain or stress (exam, family quarrel, conflict situation at work, time zone change, etc.). It does not require treatment and in most cases goes away on its own.
Short-term. Lasts 1-3 weeks. Develops due to prolonged stressful situations, severe psycho-emotional shocks, as well as due to chronic somatic diseases. The presence of skin diseases accompanied by itching, and pain syndromes due to arthritis and migraines contribute to sleep disturbances.
Chronic. Lasts more than 3 weeks, often indicating hidden mental and somatic diseases, such as depression, neuroses and anxiety disorders, alcoholism. In old age it is found everywhere. “I don’t sleep well” – 69% of older people complain, 75% of this age category have difficulty falling asleep.

Taking medications, nootropics, antipsychotics and antidepressants very often provokes poor sleep in adults.

To fall asleep easily, take time for walks in the fresh air before bed.

Doctors advise not to go to bed if you don’t want to sleep. It is better to occupy yourself with some exciting activity: read, listen to calm music. At the same time, it is better not to be in the bedroom so that the brain does not associate this room with insomnia.

To prevent sleep disorders, use the following tips:

learn to bring the psyche into a passive state. Mentally detach yourself from all problems and annoying thoughts;
if you have a hard time concentrating and are bothered by extraneous noise, use earplugs or stuff your ears with cotton wool;
perform rhythmic breathing, focusing on extended exhalation;
You can perform a soothing water procedure. For example, soak your feet for 20 minutes in pleasantly hot water with the addition of a decoction of mint, lemon balm, oregano. Warm pine baths help you sleep well;
a heavy blanket helps you fall asleep quickly;
You can put a linen bag with dry hop cones under the pillow. By the way, hop tea with honey is also useful for sleep disorders. Prepare this way: brew 1.5 dry hop cones with 1 glass of boiling water, leave, strain, add honey, drink warm;
Can't sleep for a long time? You can undress and lie naked until you freeze. Then wrap yourself in a blanket. Pleasant warmth will help you fall asleep faster.

A simple psychological technique will help you free yourself from the negative thoughts accumulated during the day.

Mentally write down everything that worries you on separate sheets of paper. Imagine crumpling up each leaf one at a time and throwing it into a basket or fire. Try to remember the positive moments that happened to you today. Be sure to thank the higher powers for a successful day. Now you can perform relaxation techniques: dream about something pleasant, mentally listen to the sound of the surf, remember pleasant events from your life. Rational people can focus on calm breathing and the beating of their heart.

If the desired effect is absent and you cannot fall asleep, most likely you need medical help.

Medicines

If you constantly suffer from interrupted sleep, the first thing to do is consult a therapist. If necessary, you will be referred for a polysomnographic study, on the basis of which treatment will be prescribed.

In the presence of somatic pathologies, therapy consists of eliminating the underlying disease. In old age, patients most often require the help of a neurologist to normalize sleep. For drug therapy, benzodiazepine drugs are mainly used. If the process of falling asleep is disrupted, short-acting drugs are prescribed - triazolam, midazolam. You cannot prescribe these drugs yourself, as they have many side effects.

Do not buy or take sleeping pills on your own, without the advice of a specialist.

Long-lasting sleeping pills, such as diazepam, are prescribed for frequent awakenings at night. Long-term use of these medications may cause daytime sleepiness. In this case, the doctor will adjust the treatment and select drugs with a shorter exposure time. For neuroses and depression accompanied by sleep disorders, consultation with a psychiatrist is required. In severe cases, antipsychotics or psychotonics are prescribed.

Normalization of sleep rhythm in the elderly should be carried out comprehensively using vasodilators (papaverine, nicotinic acid) and light herbal tranquilizers - motherwort or valerian. Any medications should be taken only under the supervision of a physician. Usually a course of treatment is prescribed with a gradual reduction in dosage and a smooth reduction to nothing.

Traditional medicine

Proven folk remedies will also help you cope with the problem of difficulty falling asleep.

Milk+honey

milk – 1 glass;
honey – 1 teaspoon;
freshly squeezed dill juice (can be replaced with a decoction of seeds) – 1 teaspoon.

Heat milk, dissolve honey in it, add dill juice. Take daily in the evening.

Pumpkin broth

pumpkin – 200g;
water – 250 ml;
honey – 1 teaspoon.

Pour boiling water over the peeled and diced pumpkin and simmer over low heat for 20-25 minutes. Strain and cool until pleasantly warm. Add honey. Drink ½ glass before bed.

In conclusion

Various sleep disorders are mostly treatable. Sleep disorders associated with chronic somatic diseases, as well as in elderly people, are difficult to treat.

By maintaining a sleep-wake schedule, normalizing physical and mental stress, proper use of medications that affect nervous processes, and maintaining a correct lifestyle, sleep problems are completely removable. In some cases, consulting with specialists or taking medications will help cope with the problem. Be healthy!

A good night's sleep can tell you a lot about a person. In particular, it indicates a healthy body and a healthy lifestyle. Sleep disturbances (light sleep, frequent waking up at night, inability to fall asleep for a long time) indicate disruptions that occur inside the body. To answer the question why I fall asleep and often wake up or cannot fall asleep for a long time, we need to establish the root causes of poor sleep. In this article we will also talk about effective ways to normalize the process of falling asleep and the ability to make your night's rest more productive.

Features and dangers of sleep disorders

According to doctors, sleep disturbance can be primary (not associated with a particular disease) or secondary. The latter option involves sleep problems in adults due to certain pathologies. If you often ask yourself the question as to why I don't sleep well at night, listen to your body. Perhaps the cause should be sought in diseases of the heart, kidneys and other vital organs.

As for the types of sleep problems, there are three.

Firstly, this is insomnia (classical insomnia) - a sleep disorder in which the patient cannot fall asleep for a long time or often wakes up.
Secondly, hypersomnia is excessive sleepiness.
Thirdly, parasomnia is a sleep disorder caused by malfunctions of the body due to somatic, mental, and neurological diseases.

If the quality of your night's rest is constantly declining, you can't sit idly by. In the future, this can cause obesity, type 2 diabetes, tachycardia, worsen mental work and lead to many other equally dangerous consequences.

Shallow sleep or its lack causes the body to function in emergency mode and release a huge amount of neurotransmitters into the blood. They provide additional resources for the so-called overtime wakefulness. As a result, the optimal functioning of the heart and blood vessels is disrupted.

Reasons

Sleep disturbances can be caused by seemingly trivial reasons. Sometimes we don’t even pay attention to them and this is our big mistake. Among the factors that cause sleep difficulties are the following:

The causes of sleep disturbances should also be looked for in the air temperature in the room. To make your vacation better, create an optimal microclimate. The air temperature should be in the range from 18 to 19 degrees. Humidity - 60-80 percent.

Disease as a cause

Regular sleep disturbances in adults are often caused by neurological and somatic diseases. In particular, pulmonary heart failure, enuresis, apnea and restless leg syndrome can lead to this. For example, light sleep can be a consequence of oxygen starvation (pulmonary heart failure). Symptoms of this pathology: headaches, pallor, fainting, chest pain, and so on.

If you find yourself experiencing interrupted sleep and have no idea what to do, pay attention to restless leg syndrome. We are talking about vascular insufficiency of the lower extremities. Poor circulation causes an unconscious need to move the legs. If during the day we do not pay attention to this, then at night such a pathology manifests itself very clearly - it provokes light sleep and its frequent interruptions.

Problems falling asleep may be associated with obstructive sleep apnea. Typically, it is diagnosed in people who snore occasionally.

Due to laxity of the throat and nasopharyngeal tissues, the respiratory opening is briefly blocked. The result of this is a short-term interruption of breathing (no more than 30 seconds) and the patient wakes up from a lack of oxygen. Eliminate snoring and interrupted sleep will no longer bother you.

Medications

Frequent sleep disturbances, the treatment of which should be carried out after a visit to the doctor, can be eliminated with the help of ready-made medications. They are sold in the form of tablets, capsules, drops and taken orally:

Pay attention to the means described above. They are good at eliminating the symptoms of insomnia (insomnia) and are sold at any pharmacy without a prescription.

Healthy herbal recipes

Poor sleep at night in an adult can be effectively treated with dry infusions of sedative herbs. They are used for decoctions and infusions.

Herbal sedatives are an excellent analogue of synthetic drugs. To avoid waking up at night and forget about disturbing dreams, take herbs in courses of 2-3 weeks.

Regular changes in preparations and the use of Melatonin at the very beginning of treatment will help increase therapeutic effectiveness.

If you are wondering why I don’t sleep at night, where I sleep, and what to do about it all, pay attention to the algorithm for treating insomnia. Therapy is performed in stages and involves:

determining the type of sleep disorder;
identification of possible mental pathologies;
development of an effective treatment strategy;
selection of optimal medications.

Do not self-medicate in an attempt to eliminate light sleep. It is best to entrust such a responsible matter to a doctor.

Don't sleep regularly? Go to bed at the same time every day. Unfortunately, the lost amount of night rest cannot be made up with daytime rest.

But why does a person fall asleep slowly? The key reason lies in the excessive activity of the nervous system. Therefore, immediately before going to bed, do not watch bright and emotional films, do not gamble. In a word, completely eliminate any actions that excite the psyche.

Effective prevention of sleep disorders also involves eliminating any external irritants that interfere with normal sleep. First of all, we are talking about excessively bright light and loud sounds. Never fall asleep while watching TV. The room should be dark, quiet and cool. This is the right decision if you can’t fall asleep or can’t sleep normally.

People suffering from lack of sleep should eliminate coffee and chocolate from their diet at night. They invigorate the psyche, activate the work of internal organs and, in particular, the brain. If you consume such products before bed, then you shouldn’t be surprised and complain why I don’t sleep well at night.

Before a night's rest, a warm (but not hot) bath helps to relax. To prevent sleep loss from becoming a chronic illness, do not use sedatives and sleeping pills without medical advice.

If a person has not slept for a long time, he may experience difficulty falling asleep due to overexcitation of the nervous system. In this case, we advise you to do some monotonous task, and sleep will soon come.

It’s you, mare, who gets wet during the day - you sleep and don’t wake up. And Marfushenka-darling dozed off all day and didn’t break her back. Now she can wake up from the most silent rustling... Stepmother - Nastenka. Fairy tale "Morozko"

How different we people are! And not only externally. Moreover, our differences (character, habits) are obvious not only in the waking state, but also during sleep. For example, some people are sleeping - and next to them you can talk out loud, slam doors, vacuum cleaner and listen to heavy metal. They are in such a deep sleep that they periodically make those around them worry: is the person even alive?

It is simply impossible to coexist with others. A whisper, a vibration of the phone, the quietest steps along the corridor - and then the person who had just slept jumps up in extreme irritation. His eyes flash lightning, and he is ready to bring justice to the creators of the “hell noise”. Such a character may well, with a clear conscience, usurp power in the bedroom and make it his sole property. And his “obnoxious” neighbor will have to move to another room, because he/she allegedly tosses and turns too loudly or snores in his sleep...

Light sleep is a big problem for both the sleeper and his loved ones. A very light sleeper is simply a disaster for the whole family. Why does shallow sleep happen and what can you do about it?

Light sleep: reasons

The reasons for shallow sleep are quite numerous. For a better understanding of the problem and ways to solve it, let’s divide all the causes of sensitive sleep into two groups: normal (physiological) and not normal (pathological).

“Normal” light sleepers are:

Young mothers. The physiological processes occurring in the female body after childbirth, a constant state of alertness (has something happened to the child?), as well as the habit of waking up frequently at night, make the sleep of young mothers quite sensitive and easily disturbed.
Women in some phases of the menstrual cycle, pregnant. We combined these two groups into one, because the causes of light sleep in both cases are hormonal fluctuations, a change in the ratio of progesterone and estrogen in the body. As readers can already understand, very sensitive sleep is more the province of women than men.
Night shift workers. People who regularly work on a shift schedule usually have very light sleep, not only on night duty, but also at home. Due to disruption of the usual sleep-wake pattern, their biorhythms occur. It entails difficulty falling asleep at night and maintaining sound sleep. If you work the night shift, this is for you.
Victims of psychological stress. This not entirely clear formulation refers, for example, to those people whose shallow sleep is caused by tense anticipation of the alarm clock set for an unusually early hour. Other similar situations can also cause episodic lightness of sleep.
Those who sleep a lot. If the norm for your body is 8 hours of sleep, and you spend 10 hours in bed, then gradually your sleep will begin to “spread” over these 10 hours. However, its “strength” will decrease. This is why people who go on vacation and start sleeping more than usual complain of light sleep. Among the unemployed and pensioners there are also many people whose reason for shallow sleep is its banal excess.
Pensioners. The light sleep of older people is not only due to “oversleeping.” They also reduce the production of the sleep hormone melatonin, which is responsible for falling asleep and maintaining sleep. As a result, most retirees have very light sleep, which over time can develop into insomnia.

And now - “abnormal” causes of shallow sleep.

Anxiety, depression, neurosis. A wide range of mental disorders reduces the “strength” of sleep and makes it very sensitive.
Somatic diseases. People who suffer from pain, discomfort, and other unpleasant symptoms sleep very shallowly. “If sleep alleviates suffering, the disease is not fatal.” The words of Hippocrates... However, sometimes a sick person can fall asleep, but the symptoms still continue to bother him, and therefore he sleeps very lightly.
Taking alcohol, stimulants, medications. An alcoholic’s sleep is light and brief, says popular wisdom. Rumor does not lie: alcohol helps you fall asleep, but the sleep that occurs under the influence of alcohol is superficial and intermittent (unless, of course, the person has fallen into an alcoholic coma). Also, drinking coffee, strong tea, and energy drinks 6-8 or less hours before bedtime, and smoking cigarettes less than 2-3 hours before bedtime is harmful to sound sleep. Finally, many medications, such as thyroid hormones, can make you sleep more lightly.

Light sleep and insomnia – where is the line?

The causes of light sleep and insomnia overlap. And in general, it is not always clear how to distinguish these two conditions from each other... Light sleep leads to awakenings in the middle of the night, insomnia too. But they have a fairly clear criterion for distinction.

If a light sleeper gets enough sleep under ideal sleep conditions, then he is healthy. If he feels tired and drowsy the next morning, then his condition should be interpreted as insomnia.

When a person has had shallow sleep for as long as he can remember, this problem does not require seeing a doctor and treatment. When increased sensitivity to sleep has recently begun to bother a person, he should be more attentive to himself: over time, this can develop into insomnia.

Light sleep: what to do

The procedure for sensitive sleep depends on what causes it and whether it needs correction. Below is a list of tips on dos and don'ts for light sleepers. If you are a light sleeper, choose from the list the recommendations that suit you.

Create ideal conditions for relaxation– take care of sleep and bedroom hygiene. Sometimes it is enough for a shallow sleeper to assume an intimidating appearance and talk to noisy neighbors, and his sleep will immediately improve. Although he is empathetic, no one interrupts him, so he ceases to be a problem. Does the light wake you up? Thick curtains will help create impenetrable darkness in your bedroom. Comfortable temperature and humidity are provided by climate control equipment. Before going to bed, do not forget to ventilate the room.

Neutralize other irritants: install plastic windows in the bedroom to protect against sounds from the street, sleep in a separate room so that household noise does not disturb you, use earplugs.

Pay attention to your sleeping area. You may be used to your favorite sagging sofa, but if it is narrow, so you can’t turn around at night, or too hard, which causes muscle tension, you are guaranteed a light sleep. You need to sleep on a wide bed with an orthopedic mattress and a medium-height pillow. You need to choose a blanket according to the season and relax on soft-touch linen made from hygienic materials.

You can increase the soundness of your sleep with the help of general hygiene and relaxation measures.: taking a warm bath, massage, walking before bed, drinking soothing herbal tea. A recognized way to relax and overcome light sleep is evening sex.

Before you panic (Light sleeper - what to do?!!), think about what not to do. For example, You should not drink tea and coffee shortly before bedtime, or smoke.

Play sports. Many modern people are almost deprived of sports activities. Meanwhile, the feeling of muscle fatigue and the enrichment of tissues with oxygen are excellent natural sleep aids. Practice aerobic exercise (swimming, jogging) 5-6 times a week, and this will give an excellent result - you will sleep better.

Use white noise. White noise is the only sound that helps you fall asleep and overcome light sleep. There are special sound generators that reproduce it. Many people say that with them, shallow sleep becomes strong and healthy.

Take Melatonin(Melaxen, Melaxen). Elderly people with light sleepers are especially advised to follow this advice. A Melatonin tablet 45-60 minutes before bedtime makes your night's rest more complete. Also sometimes the dietary supplement Tryptophan helps improve sleep. The body produces the sleep hormone melatonin from this substance. Tryptophan does not have a guaranteed and quick result (unlike Melaxen), but some say it helps them.

If you're feeling tense and a little anxious, something as simple as locking your bedroom can help you sleep better. Psychologists say that light sleep may be associated with the expectation of a threat and a person's fear of being attacked while sleeping when he is defenseless. If a person isolates himself from the outside world with a door, he may become calmer, and then his sleep will be better.

If there are external reasons for worry and tension, a couple of hours before bed, agree with yourself not to worry, to calm down, postpone thinking about problems until tomorrow.

If the cause of light sleep is psychological disorders, it is better see a psychotherapist.

If you suspect insomnia, you should:

Light sleep of a child

Everyone in the world knows that children sleep more restlessly than adults. In addition, babies do not develop a routine in the first months of life, and this makes infant sleep even more disturbing and intermittent.

Usually, if a child has shallow sleep, this is normal. At least until the age of 1.5-2 years. A light sleeper for a baby is generally something that goes without saying.

But it’s still worth making some efforts to ensure that your baby’s rest becomes longer and stronger. To do this you will need the following.

1 . From birth Don’t teach your child to sleep in absolute silence. Do not isolate him from all noise - let him get used to a small sound background. Otherwise, easily disturbed superficial sleep is guaranteed to him from childhood and throughout his life.

2. If the baby is a light sleeper and the parents are progressively sleep deprived, you can try co-sleeping. This method has its detractors and allies, but there is no doubt that babies sleep better with their mothers.

3. Sometimes a child’s sleep itself is quite sound, but some strong factors interfere with it. For example, children in the first 3-4 months of life have night colic. Make sure your child is well and he felt comfortable sleeping.

4. Develop and maintain a constant, monotonous daily routine. By getting used to eating, sleeping, and playing at the same time, the child does all this better and better.

5. Use white noise. It helps children sleep even better than adults who are light sleepers. In addition to the white noise generator, you can use sound effects: the sound of rain, the “pulse” motif - they are similar to white noise. And some parents say that their children sleep great to the sound of... a fan or hairdryer.

Sleep soundly and get enough sleep!

SENSITIVE, sensitive, sensitive; a little, a little, a little. 1. Very receptive to impressions, easily perceiving impressions with the senses. “But as soon as the divine verb touches the sensitive ear, the poet’s soul will perk up like an awakened eagle.” Pushkin... Ushakov's Explanatory Dictionary

I (somnus) is a functional state of the central nervous system and somatic sphere, characterized by the absence of active interaction of the body with the environment and incomplete cessation (in humans) of recognizable mental activity.… … Medical encyclopedia

It's hard not to know sleep. Sib. Don't worry, don't worry about anything; live carefree, at ease. FSS, 83; SFS, 100. Don’t know your dreams. Psk. Don't have a clue about what. (usually about what the person is accused of). SPP 2001, 71. In a dream, pray to God. People... ...

dream- boundless (Balmont); dreamless (Remizov); thoughtless (Kuzmin, Nadson); carefree (Minsky); soundless (Lokhvitskaya); silent (Sologub); serene (Korolenko, Kozlov, K.R., Frug); crazy (Balmont, Fet); gracious (Corinthian);… … Dictionary of epithets

Husband. sleeping state; rest of the body, in oblivion of feelings; ·opposite vigil, vigor, reality. Deep, sound, undisturbed sleep; sleepyhead is light, alert, sensitive, audible, dozing. Rise from sleep, go to sleep. Sleep attacked and overcame. Concerns about sleep and food... ... Dahl's Explanatory Dictionary

SENSITIVE, oh, oh; tok, tka, tko; more sensitive. 1. Quickly and easily perceives n. sense organs. Ch. beast. Sensitive ear. Ch. sleep (easily disturbed). Sensitive devices (translated). Ch. on injustice (translated). 2. transfer Responsive, sympathetic. Sensitive... ... Ozhegov's Explanatory Dictionary

sensitive- a/, e/. 1) Any Swede easily perceives anything other than the other sensory organs (hearing, smell, etc.). Light sleep, light sleep, restful sleep. 2) Which Swede reacts deeply to situations; sensitive (3 digits). || Much more conflicting... Ukrainian Tlumach Dictionary

Aya, oh; tok, tka, tko; more sensitive. 1. Subtly perceiving something. sense organs. Tea bird. Ch. horse, dog. Ch. for smells, for smells. I can hear everything. 2. Highly sensitive; subtle, sophisticated. Ch. hearing, smell. Musical ear. H... Encyclopedic Dictionary

sensitive- oh, oh; current, tka/, tko; chu/tche see also. sensitive, sensitivity 1) Subtly perceiving something. sense organs. Tea bird. Cool horse, dog. Sensitive to smells, to smells... Dictionary of many expressions

Volg. Restless, sensitive sleep. Glukhov 1988, 14 ... Large dictionary of Russian sayings

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