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Бессонница ночью: причины, способы побороть патологию без лекарств Альтернативные методы избавления от бессонницы
Расстройство сна, характеризующееся долгим засыпанием, неглубоким сном и несвоевременным пробуждением носит название инсомнии или бессонницы. Патология встречается у 30% населения, причем мужчины страдают реже. Возраст людей, потерявших спокойный сон, может быть разный – от грудничков до пенсионеров, но чем старше человек, тем чаще выявляется расстройство.
Возможные предпосылки бессонницы К методам лечения бессонницы относят: прием медикаментов, физиопроцедуры, фитотерапию, сокращение времени сна, ограничение стимуляции, когнитивную терапию.
Чтобы побороть бессонницу без лекарств, необходимо установить виновника ее возникновения. Причины возникшего нарушения:
Нарушенные правила гигиены сна: неудобная кровать, посторонний шум, высокие или максимально низкие температурные показатели в помещении, затхлый воздух. Стресс, заставляющий людей вместо быстрого засыпания прокручивать в голове конфликтные ситуации, анализировать действия и поступки. Нарушение работы нервной системы. Особенностями в этом случае являются засыпание с трудом, сон повышенной чуткости, пробуждение посреди ночи. К состоянию приводят травмы головного мозга, невротические и психические болезни, депрессия. Нарушение питания. Переедание или мучительное чувство голода. Жирная и жареная пища приводят к несварению, человек мучается от тяжести в желудке, дискомфорта. Вредные привычки. Алкогольные напитки и сигареты перед сном возбуждают нервную систему, и человеку хочется продолжения праздника, а не быстрее упасть на подушку. К причинам бессонницы относят патологии инфекционной природы, гипертоническую болезнь, стенокардию, язву, увеличение предстательной железы, артриты, дерматозы, гипертиреоз. Недосыпание из-за сбоев суточного ритма возникает на фоне хронических заболеваний, чаще всего по кардиологической причине.Биологические часы человека могут сбиваться из-за рабочих ночных смен, долгих перелетов, часового перевода на летнее время. Мочевое недержание в ночное время. Дыхательные нарушения – апноэ и храп. Прием стимуляторов, таких как крепкий чай, кофе, шоколад, кока-кола. Употребление лекарств и наркотических веществ. Не дадут заснуть антидепрессанты, моноаминоксадазные ингибиторы для лечения нервного расстройства, теофиллин от бронхиальной астмы, сердечно-сосудистые препараты. Неконтролируемые сонные движения, возникающие при вынашивании ребенка, сахарном диабете, лейкоза, почечных патологиях хронической формы. Пожилой возраст. Люди меньше двигаются, нужда в долгом сне отпадает, а психологическая зависимость спать 8 часов остается. Важно знать! Удивительно, но проблемы со сном могут передаваться по наследству. Врачи объясняют данное обстоятельство нарушением выработки эндорфинов – гормонов «счастья».
Избавляемся от инсомнии без лекарств Лечиться от бессонницы можно при помощи препаратов, аптеки предлагают широкий ассортимент, но за каждый медикамент имеет кучу минусов. Прием снотворных средств вызывает привыкание, отравление из-за длительного использования, снижением памяти и работоспособности. Такое лечение чревато кожной сыпью, воспалением слизистых тканей, внутриутробными мутациями плода у беременных женщин.
Чтобы побороть отсутствие ночного сна, люди обращаются к народной медицине, но при этом забывают об основных требованиях. Нельзя заниматься активным спортом за 5 часов до сна, выяснять отношения на «пороге спальни», укладываться на подушку позднее полночи, «зависать» в интернете уже лежа в кровати.
Понятие альтернативной медицины, ее особенности и преимущества Альтернативная медицина – термин, подразумевающий использование методов, способных предупреждать или лечить бессонницу, не имеющих научного доказательства, но широко применяемых населением. К ней относят такие разновидности:
Комплекс физических упражнений и медитация. Физиопроцедуры: иглоукалывание, электросон, воздействие магнитным полем и постоянным электрическим током, применение аппарата Дарсонваль, массаж. Лечение травами. Преимущество этих методов заключается в отсутствии привыкания и тяжелых побочных эффектов, мягком воздействии на организм человека.
Внимание! Огромным плюсом альтернативной медицины считают возможность не только избавляться от бессонницы, но и устранить саму первопричину ее возникновения.
Гомеопатические средства Избавление от бессонницы при помощи гомеопатических препаратов обладает такими плюсами, как прямое действие на биоритмы в ночное время, безопасный профиль, не вызывающий синдрома отмены, возможность комплексного использования с другими методами, минимальный список противопоказаний, удобство формы выпуска.
При возникновении сложности засыпания ночью назначают:
«Аконит», растительный медикамент, содержит экстракт аптечного бореца. Принимают при отсутствии сна в сочетании с ознобом, температурными скачками, недомоганиями общего характера. «Коффеа», препарат на основе плода кофейного дерева, прописывают пациентам с эмоциональным возбуждением.«Арсеникум альбум». Лекарство назначают при бессоннице ранним утром, особенно у людей преклонного возраста. Таблетка содержит белый оксид мышьяка. «Игнация» – средство на основе вытяжки семян китайских бобов. Применяется людьми, с трудом переживающими острые жизненные ситуации, например, после смерти близких людей. Борьба с бессонницей направлена на устранение заболеваний, мешающих человеку заснуть.
Эффективные физиопроцедуры Уснуть при бессоннице без таблеток можно при помощи физиотерапии. На рефлекторные зоны воздействуют водой, магнитным полем или электрическим током, иглами, массажными действиями.
Массаж улучшает кровоснабжение спинного и головного мозга, снимает перевозбуждение с нервной системы, устраняет мышечные спазмы. Лечебные ванны расслабляющего эффекта с применением ромашки, лаванды, морской соли или хвои. Электросон. Процедура, во время которой незначительные разряды тока оказывают влияние на мозг человека, вызывая у него вынужденный сон. В процессе лечения активизируется синтез эндорфинов, они повышают общий жизненный тонус, снимают усталость, болевой синдром. Применение препарата Дарсонваль повышает иммунитет, снимает сосудистые спазмы, восстанавливает деятельность нервной системы. Иглоукалывание помогает справляться с эмоциональной нестабильностью, неустойчивостью к стрессам при помощи воздействия на биологически активные точки организма. Лекарственный электрофорез с введением калиевого бромида расслабляет нервную систему, улучшает ток крови, нормализует сон. Для достижения эффекта необходимо пройти полный курс процедур.
Помощь народной медицины Эффективно бороться с нарушениями сна, призваны рецепты народной медицины.
Водочная настойка на сон-траве. Берут десяток свежих цветков, измельчают и заливают 0,5 л водки, настаивают 10 суток. Процеживают и принимают по половине ст. л. за полчаса до сна. Курс – 4 недели. Валерьяновая настойка: вторую часть ст. л. измельченного корневища залить 200 мл кипятка, настоять 2 часа. Пить по половине стакана за полчаса до сна и трижды по 4 ч. л. в день до еды. Курс – три недели. Тыквенный отвар: 250 г тыквы крупно натереть , залить литром воды и проварить 40 мин после закипания. Пить по 100 мл за час до сна. Курс – весь урожайный сезон, с августа по октябрь. Перед приготовлением домашнего рецепта ознакомиться с противопоказаниями.
Дыхательные упражнения Как еще можно избавиться от бессонницы ночью без лекарств, подскажет дыхательная техника релаксации. Быстро уснуть после долгого трудового дня позволит несложный комплекс упражнений. Перед этим надо проветрить комнату 30 минут, выключить раздражающие и отвлекающие внимание электроприборы.
Алгоритм выполнения:
Положение на спине, максимально выдохнуть, затем не быстро втянуть воздух через нос, поэтапно напрягая живот, грудную клетку, поднять ключицы. Плавно выдохнуть, выталкивая воздух в обратной последовательности. Повторить 7 раз. Вдыхать и выдыхать, приподнимая только живот. Повторить 5 раз медленно. Долгий выдох сочетать с выговариванием звуков «с» или «ш». Считать до 10, на четных цифрах вдыхая, на нечетных выдыхая.
Совет! Дыхательная гимнастика поможет ежедневно побеждать бессонницу, повысить иммунную защиту организма, уменьшить эмоциональное напряжение, укрепить сосуды, сердце и органы дыхания.
Полезные советы для быстрого засыпания 10 заповедей, касающихся того, как бороться с бессонницей, помогут как хроническим «совам», так и любителям вскакивать за несколько часов до зари.
Теплая расслабляющая ванна, температура не горячее 35 °С за 15 минут до сна. Ночь – для сна, а не перемалывания дневных проблем и самокопания. Отбой в одно и то же время. Лучше всего до 23.00. Температура воздуха в спальне не выше 20°С. Забыть о мобильном телефоне, компьютере и телевизоре за 30 минут до сна. Удобная кровать, в меру жесткий матрас, небольшая подушка, мягкая пижама. Лучшая поза – на боку. За 40 минут до «конечной остановки в спальне» прогуляться на свежем воздухе. Нет алкоголю, табаку, наркотикам, да – травяному чаю. Нельзя отделываться от бессонницы запрещенными препаратами. Легкий ужин за два часа до сна. Важно знать! Если способы не принесли должного результата, народная медицина бессильна, а обследование не выявило заболеваний, вызывающих нарушение сна, то следует обратиться к психотерапевту.
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Рекомендации для профилактики бессонницы Чтобы мучительная бессонница навсегда «забыла дорогу» в спальню, лучше выбрать лечение без таблеток. Для получения должного эффекта нельзя поддаваться стрессам, злоупотреблять алкоголем, надо сократить прием антидепрессантов, больше бывать на свежем воздухе. Правильное питание не последнее условие крепкого сна. Легкий ужин, исключающий жирную, острую, жареную пищу, напитки без сахара, не перегружают пищеварительную систему и не вызывают дополнительный дискомфорт. Соблюдение нехитрых правил позволит засыпать быстро и без проблем.
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