How to Relieve Insomnia Without Medication

How to understand that you really have trouble sleepingIf you constantly do not get enough sleep, you can get hypertension, type 2 diabetes, depression, and generally bring yourself to complete burnout.

How to understand that you really have trouble sleeping?

If you can’t sleep normally for a week to a month, then insomnia is present. The medical literature treats insomnia as any sleep disorder that recurs more than 3 times a week.

Chronic insomnia lasts more than a month and is manifested by the following symptoms:

  • you can’t fall asleep for a long time;
  • you fall asleep well, but often wake up, then falling asleep again is difficult, in the morning there is a feeling of fatigue;
  • despite falling asleep and the normal duration of sleep, after waking up a person does not feel rested.

How much do you need to sleep?

To sleep and feel satisfied after sleep, a person does not always need exactly 7-8 hours. That is, sometimes we sleep only 5 hours instead of the usual 8, and in the morning can feel cheerful. But sometimes, we can feel completely broken, even if we slept more than 10 hours.

For each person, depending on age, there are recommendations for sleep but definitely, an adult needs to sleep at least 7 hours a day.

Often, sleep is affected by both external and internal factors. If the environment and external causes interfere, you can try to do without doctors. But when the cause of insomnia is inside the body, be sure to get tested and consult a specialist.

How to understand that it’s time to see a doctor?

Note the following so-called red flags:

  • Intermittent sleep, anxiety, poor sleep.
  • Memory impairment.
  • Anxiety and panic disorders.
  • Depressed state due to lack of sleep.
  • Constant drowsiness during the day, which is dangerous for you and others (for example, falling asleep behind the wheel).
  • Abuse of sleeping pills, without which it is impossible to fall asleep.

In such cases, it is necessary to seek medical help. If you are just dissatisfied with the quality of sleep and do not restfully, but there are no red flags, you can do without the help of a doctor.

How to fall asleep without medication and sleeping pills?

To improve sleep, try to develop certain habits and regimes:

  • going to bed and waking up is important at the same time every day;
  • in your room should not be hot;
  • sleep in complete darkness;
  • coffee, alcohol, and nicotine can interfere with sleep;
  • do not decide important matters before going to bed;
  • while is sunny outside, try to walk more time;
  • in general, there must be physical activity in your life;
  • before going to bed, take a warm (but not hot) shower or bath;
  • your mattress and pillow should be comfortable;
  • before going to bed do not watch movies and TV series.

Meditation or a set of light, relaxing exercises with calm music will help you relax and fall asleep faster. Melatonin supplements will also help you fall asleep but be sure to discuss with your doctor the need to take such supplements.

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