Do you know how important rest is to the body? Sleep prepares a person for the next day. It fills the body with strength and energy, allows you to perfectly concentrate and think clearly. A well-slept person feels fit all day. And of course, a completely opposite sensation causes a bad night's sleep in an adult. What to do in such a situation? How to restore a normal rhythm of life?
Common causes
We can talk for a long time about what can interfere with normal rest and why a bad night sleep in an adult, since there are many reasons for this phenomenon.
Most often, the following points violate a good rest:
- Insomnia. A long process of falling asleep, constant night awakenings in the morning provide a feeling of fatigue, weakness. Almost everyone faces episodic insomnia. A chronic similar condition is diagnosed in 15% of the population.
- Snore. By himself, he does not disturb the rest of the sleeping person. But snoring can lead to sleep apnea syndrome. This is a condition in which a person stops breathing. This syndrome is a serious complication that adversely affects sleep quality. In addition, it increases the risk of stroke and cardiovascular pathologies by several times.
- Syndrome of central sleep apnea. Patients with this diagnosis suffer from impaired functioning of the center of respiration located 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 with legs.
- Circadian disturbances. The basis of disturbed sleep is non-compliance with the rest-wakefulness regime. Similar conditions occur in people who often work at night. Changing the time zone also leads to a malfunction of the internal clock in the body.
- Narcolepsy In this case, the patient may fall asleep at any time. Patients note 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. Then follows sleepy paralysis.
- Bruxism. This is a condition in which the jaw clenches involuntarily. Such a person begins to grit his teeth in a dream. After such a rest, the patient complains of poor health. His head, muscles, teeth, temporomandibular joint hurt.
What else adversely affects sleep?
The above reasons are far from the only ones that adversely affect the quality of rest. Considering why an adult has a bad night's sleep, one should dwell on several other factors that provide a feeling of tiredness and fatigue in the morning.
Inadequate night rest can be dictated by the following reasons:
- Misunderstanding. Unfortunately, not all adults understand how important sleep is to 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 condition. As a result, they concentrate worse on their duties, wake up hard, become irritable, and feel lethargic.
- Work schedule. Many people are simply loaded with responsibilities. Often, work takes a lot of free time. Some linger in the office until night, others rush there even on weekends. Of course, they have almost no time to fully relax and rest.
- Busy schedule. Modern man is constantly striving to do everything. People go to work, visit fitness rooms, participate in various events. In addition, there are household chores: picking up children from the garden, caring for elderly parents, cultivating the garden. The to-do list can be huge. Obviously, the desire to catch everything leads to a significant shift in the time when you can go to bed.
- Life changes. Any changes that occur with a person can affect the quality of sleep. The 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 always aware of his condition.
- Bad habits. Bad sleep can be dictated by smoking, drinking alcohol, caffeine. Adversely affects the quality of rest, for example, the habit of a tight dinner right before bedtime.
Medical reasons
Some diseases can provoke a bad night's sleep in an adult. Treatment of major ailments will significantly improve the clinic. Sometimes pathologies that affect the quality of rest are temporary:
- tendon stretching;
- flu;
- recent surgery.
But the basis of poor sleep can also be the diseases that accompany the patient all his life:
- asthma and other respiratory ailments;
- epilepsy;
- arthritis;
- heart disease.
Inadequate rest can be dictated by taking medications prescribed by a doctor. Some medications cause irritability, adversely affect sleep. Others can cause drowsiness.
What to do?
So, there is a picture: a bad night sleep in an adult. What to do in such a situation? Indeed, inferior 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, honestly answer the questions:
- Is the room well ventilated before bed?
- Is the noise insulation in the room sufficient?
- Street light does not penetrate the bedroom?
- When was the last time you changed your bed?
- How comfortable is your pillow?
Having found the listed problems, try to eliminate them. If, after getting rid of irritants, your sleep returned to normal, then it is precisely these reasons that adversely affected your vacation.
For the future, remember that you are highly sensitive. For a good and quality vacation you need a calm and quiet environment.
The effect of caffeine and alcohol
It was indicated above what could cause a bad night's sleep in an adult. Reasons for inferior 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 organism reacts to these drinks in its own way. It cannot be ruled out that it is for you that the drunk dose becomes excessive, which ensures poor sleep.
In order to understand for sure whether this is the reason, try to refuse such drinks. Observe your condition.
Schedule
Even from school, people are taught to observe the daily routine. Thanks to parents, most students really go to bed at the same time. But at an older age, people tend to rarely adhere to the regime. Going to bed far after midnight, they themselves reduce the duration of rest, and it is not surprising that they have a bad night's sleep in this case.
In an adult, as you know, night rest should last 7-8 hours. Only in this case, the body is able to take a good rest and ensure normal life.
Doctors say that sleep disturbance provokes an increase in cortisol (this is the hormone of death). As a result, a wide variety of diseases can develop. Therefore, you need to start by observing the regime of the day, in which at least 7 hours are allotted for night rest.
Analyze the medicine
For therapeutic purposes, people are prescribed various medications. Carefully study the annotation of these drugs. Pay attention to the side effects, as some medications can provoke a bad night's sleep in an adult.
What should I do if the medications prescribed by the doctor are at the base of the disturbed rest? Of course, consult a doctor. The specialist will select new medications that will not cause such a negative reaction.
Physical exercise
If an adult has bad sleep at night, what should be done during the day to get rid of the problem? First of all, provide the body with normal activity. Exercising perfectly strengthens and develop 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 not only oxygen saturation. 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. Take a walk along the street or take a walk in the park. Enough 30 minutes to ensure a good rest.
In addition, muscle relaxation is recommended. It can be carried out in bed. The procedure consists in alternating tension-relaxation of the muscles. For example: strain your leg muscles for 5 seconds. Then fully relax them. Do an exercise for the abdominal muscles.
Proper nutrition
The question often arises: if an adult has bad sleep at night, what should he take to improve the quality of rest?
Initially, you should pay attention to the diet and diet. Eating just before bedtime often causes restless rest. The body cannot enter the stage of sleep until the stomach digests food. In addition, at this time energy is generated that is completely not conducive to relaxation. Given this, a meal should be completed 3 hours before the last light.
Significantly improve the quality of sleep are able to foods rich in magnesium. The lack of this trace element leads to violations of the process of falling asleep. Therefore, be sure to include magnesium-containing foods, such as pumpkin seeds and spinach, in your diet.
Water treatments
To overcome a bad night's sleep in an adult will allow SPA-procedures. The body needs to relax. Therefore, before you go to bed, take a hot bath or shower. Such a simple procedure will relieve you of stress and cause drowsiness.
Folk remedies
If there is a bad night's sleep in an adult, folk remedies can also significantly improve rest and contribute to quick falling asleep:
- Stuff the pillow with herbs. It is recommended to use rose petals, mint leaves, laurel, hazel, oregano, geranium, fern, pine needles. All of these components contribute to fast falling asleep.
- Before going to bed, drink warm water (1 tbsp.) With honey (1 tbsp. L.). The best effect is provided by warm milk with cinnamon and honey. This tool allows you to fall asleep even after strong excitement.
- Useful tincture of hop cones. It provides a relaxing and analgesic effect. To prepare the product, it is necessary to grind 2 tbsp. l cones. Pour raw materials with boiling water - 0.5 l. The composition should be infused for 1 hour. Be sure to strain it and take 20 minutes before eating cup. It is recommended to use the infusion three times a day.
Medications
Sometimes the recommendations described above do not provide the desired result. Such people should definitely consult a doctor. Since in this case they will help normalize bad sleep at night in an adult medicine. But remember that only a specialist should prescribe such drugs.
The following sleeping pills are popular:
- Melaxen
- Donormil;
- "Zopiclone";
- "Melatonin";
- Diphenhydramine;
- Imovan
- Somnol;
- Ivadal
- "Andante";
- Sondox.
These drugs are able to quickly and effectively restore sleep. They reduce the number of night awakenings. Provides excellent health in the morning after waking up.
But remember that only a specialist can choose the right drug and its dosage if there is a bad night's sleep in an adult. The tablets above, like any medication, have contraindications and can provoke quite unpleasant side effects. Therefore, entrust your health and sleep to professionals.
Conclusion
Full sleep is the key to success and health. The lack of normal rest leads to the appearance of a variety of diseases and reduced performance. So take care of yourself. Provide your body with a good rest. After all, the quality of life depends on this.