Do you know how important good rest is for the body? Sleep prepares a person for the next day. It fills the body with strength and energy, allows you to concentrate perfectly and think clearly. A well-sleep person feels fit all day. And of course, completely opposite sensations are caused by poor sleep at night in an adult. What to do in such a situation? How to restore the normal rhythm of life?
Common causes
One can argue for a long time about what can interfere with normal rest and why an adult has poor sleep at night, since there are many reasons for this phenomenon.
The following points most often violate a good rest:
- Insomnia. A long process of falling asleep, constant night awakenings provide a feeling of fatigue and weakness in the morning. Almost everyone experiences episodic insomnia. Human. A chronic similar condition is diagnosed in 15% of the population.
- Snoring. By itself, it does not disturb the rest of a sleeping person. But snoring can lead to sleep apnea. This is a condition in which a person stops breathing. This syndrome is a serious complication that adversely affects the quality of sleep. In addition, it several times increases the risk of stroke and cardiovascular pathologies.
- Central sleep apnea syndrome. Patients with this diagnosis suffer from impaired functioning of the respiratory center, localized in the brain. As a result of this pathology, respiratory arrest leads to acute oxygen starvation, from which all organs suffer.
- Restless legs syndrome. This is a neurological disorder in which a person in a calm state experiences discomfort in the lower extremities. Unpleasant sensations pass after small movements of the legs.
- Circadian disorders. The basis of disturbed sleep is non-compliance with the rest-wake regime. Similar conditions occur in people who often work at night. Changing the time zone also causes the internal clock in the body to malfunction.
- Narcolepsy. In this case, the patient can fall asleep at any time. Patients report the following symptoms. Suddenly there is a sharp weakness. Hallucinations may occur. They can be observed both during falling asleep and at the moment of awakening. Sleep paralysis follows.
- Bruxism. This is a condition in which the jaws clench involuntarily. Such a person begins to creak in his sleepteeth. After such a rest, the patient complains of feeling unwell. He has a headache, muscles, teeth, temporomandibular joint.
What else is bad for sleep?
The above reasons are far from the only ones that adversely affect the quality of rest. Considering why an adult has poor sleep at night, one should dwell on several more factors that provide a feeling of fatigue and weakness in the morning.
Inadequate night rest can be dictated by the following reasons:
- Misunderstanding. Unfortunately, not all adults understand how important sleep is for the body. They use the time allotted for rest for any other business: finish work, watch a movie, play on the computer. Morning fatigue is perceived by such people as a normal state. As a result, they concentrate less on their duties, wake up hard, become irritable, feel lethargic.
- Work schedule. Many people are simply loaded with responsibilities. Often, work takes a lot of free time. Some linger in the walls of the office until night, others rush there even on weekends. Of course, they have practically no time to fully relax and unwind.
- Tense schedule. Modern man is constantly striving to do everything. People go to work, visit fitness rooms, participate in various activities. In addition, there are household duties: picking up children from the garden, caring for elderly parents, cultivatinggarden. The to-do list can get huge. Obviously, the desire to be on time leads to a significant shift in the time when you can go to bed.
- Life changes. Any changes that occur to a person can affect the quality of sleep. Good news provides an excited state in which it is quite difficult to fully relax. Negative changes lead to suffering, against which depression can develop. In this case, the pathology can manifest itself imperceptibly and gradually. In such cases, a person is not even always aware of his condition.
- Bad habits. Poor sleep can be dictated by smoking, alcohol, caffeine. Detrimental to the quality of rest, for example, the habit of eating a heavy dinner right before bedtime.
Medical reasons
Some diseases can provoke poor sleep at night in an adult. Treatment of major ailments will greatly improve the clinic. Sometimes pathologies that affect the quality of rest are temporary:
- stretch tendons;
- flu;
- recent surgery.
But poor sleep can also be based on diseases that accompany the patient all his life:
- asthma and other respiratory ailments;
- epilepsy;
- arthritis;
- heart disease.
Inadequate rest can be dictated by medication prescribed by a doctor. Some medications cause irritability, harmfulaffect sleep. Others can make you sleepy.
What to do?
So, there is a picture: poor sleep at night in an adult. What to do in such a situation? After all, inadequate rest in the future can lead to a number of serious pathologies.
Let's start small. Analyze the room in which you sleep. Perhaps the quality of sleep is affected by external stimuli.
To do this, answer the questions as honestly as possible:
- Is the room well ventilated before going to sleep?
- Is the room sound proof enough?
- Street light not coming into the bedroom?
- When was the last time you changed your bed?
- How comfortable is your pillow?
When you find these problems, try to fix them. If, after getting rid of irritants, your sleep returned to normal, it means that these reasons adversely affected your rest.
For the future, remember that you are highly sensitive. For a good and quality holiday, you need a calm and quiet environment.
Effect of caffeine and alcohol
The above stated what can cause poor sleep at night in an adult. The reasons for inadequate rest are often hidden in excessive consumption of caffeine or alcohol. Analyze how many cups of coffee you drink per day. Or maybe in the evening you like to sit in front of the TV with a glass of beer?
Each body reacts to these drinks in its own way. It cannot be ruled out that it is for you that the drunk dose becomes excessive,providing poor sleep.
To know for sure if this is the reason, try to refuse such drinks. Watch your condition.
Daily routine
Ever from school, a person is taught to observe the daily routine. Thanks to their parents, most students actually go to bed at the same time. But at an older age, people, as a rule, rarely adhere to the regimen. Going to bed well after midnight, they themselves reduce the duration of rest, and it is not surprising that they have poor sleep at night in this case.
Adult, as you know, a night's rest should last 7-8 hours. Only in this case the body is able to have a good rest and ensure normal functioning.
Doctors say that sleep disturbance provokes an increase in the level of cortisol (this is the hormone of death). As a result, a variety of diseases can develop. Therefore, you need to start with observing the regime of the day, in which at least 7 hours are allotted for night rest.
Analyze medications
For therapeutic purposes, people are prescribed various drugs. Carefully study the annotation of these drugs. Be aware of side effects as some medications can cause adult sleep problems at night.
What to do if the drugs prescribed by the doctor lie at the heart of the disturbed rest? Of course, see a doctor. The specialist will select new medications that will not cause such negative reactions.
Physical exercise
If you have bad sleep at nightadult, what to do during the day to get rid of the problem? First of all, provide the body with normal activity. Sports activities are great for strengthening and developing endurance. In addition, they perfectly improve the quality of rest. An organism that is sufficiently saturated with oxygen falls asleep easier and better.
However, do not forget to choose the right time for training. Physical activity should stop completely at least 2 hours before bedtime. Sport provides more than just oxygenation. It stimulates the production of adrenaline. And this substance is a bad sleeping pill.
Before going to bed, regular walking is very useful. They will greatly improve its quality. Walk down the street or take a walk in the park. 30 minutes is enough to ensure a good rest.
In addition, it is recommended to exercise muscle relaxation. It can also be done in bed. The procedure consists in alternating tension-relaxation of the muscles. For example: tighten the leg muscles for 5 seconds. Then completely relax them. Do an abdominal exercise.
Proper nutrition
Very often the question arises: if an adult has poor sleep at night, what should he take to improve the quality of rest?
Initially, you should pay attention to the diet and diet. Eating right before bed is often the cause of a restless rest. The body cannot enter the sleep stage until the stomach is digesting food. In addition, at this time, energy is generated that does not contribute at all torest. With this in mind, eating should be finished 3 hours before lights out.
Foods rich in magnesium can significantly improve the quality of sleep. The lack of this microelement leads to violations of the process of falling asleep. So be sure to include magnesium-rich foods like pumpkin seeds and spinach in your diet.
Water treatments
Spa treatments will help overcome a bad night's sleep in an adult. The body needs to relax. Therefore, before going to bed, take a hot bath or shower. Such a simple procedure will relieve you of stress and cause drowsiness.
Folk remedies
If an adult has poor sleep at night, folk remedies can also significantly improve rest and help fall asleep quickly:
- Stuff your pillow with herbs. It is recommended to use rose petals, mint leaves, laurel, hazel, oregano, geranium, fern, pine needles. All these components contribute to fast falling asleep.
- Drink 1 cup warm water with 1 tablespoon honey before bed. The best effect will provide warm milk with cinnamon and honey. This remedy allows you to fall asleep even after strong arousal.
- Useful tincture of hop cones. It provides a relaxing and analgesic effect. To prepare the product, you need to grind 2 tbsp. l. cones. Fill raw materials with boiling water - 0.5 l. The composition should be infused for 1 hour. Be sure to strain it and take ¼ cup 20 minutes before meals. It is recommended to use the infusion three times a day.
Medications
Sometimes the above recommendations do not provide the desired result. Such people should definitely consult a doctor. Since in this case they will help normalize poor sleep at night with an adult medicine. But remember that only a specialist should prescribe such drugs.
The following sleeping pills are popular:
- "Melaxen";
- Donormil;
- Zopiclone;
- "Melatonin";
- "Dimedrol";
- "Imovan";
- Somnol;
- Ivadal;
- "Andante";
- Sondox.
These drugs can quickly and effectively restore sleep. They reduce the number of night awakenings. Provides excellent he alth in the morning, after waking up.
But remember that only a specialist can choose the right drug and its dosage if an adult has poor sleep at night. The tablets above, like any medication, have contraindications and can provoke quite unpleasant side effects. Therefore, entrust your he alth and sleep to professionals.
Conclusion
Full sleep is the key to success and he alth. The lack of normal rest leads to the appearance of various diseases and a decrease in efficiency. So take care of yourself. Give your body a complete rest. After all, the quality of life depends on it.
