How does nerve pain affect sleep quality. What causes nerve pain to worsen at night. Which strategies can help alleviate nighttime nerve pain. How can you create an optimal sleep environment for nerve pain relief. What lifestyle changes can improve sleep with nerve pain.

Understanding the Connection Between Nerve Pain and Sleep Disturbances

Chronic nerve pain, or neuropathy, can significantly impact sleep quality, creating a challenging cycle of pain and sleeplessness. Many individuals with neuropathy report increased discomfort during nighttime hours, leading to restless nights and inadequate rest. This lack of sleep can, in turn, lower pain thresholds and exacerbate overall nerve pain, perpetuating a vicious cycle.

Why does nerve pain often intensify at night? Several factors contribute to this phenomenon:

• Fewer distractions: The quieter nighttime environment allows the brain to focus more on pain signals
• Cooler temperatures: Reduced blood flow can heighten nerve sensitivity, particularly in extremities
• Accumulated stress: Physical and emotional stress from the day can manifest as increased pain
• Position changes: Lying down may put pressure on sensitive nerves
• Hormonal fluctuations: Nighttime changes in hormone levels may influence pain perception

Understanding these factors is crucial for developing effective strategies to manage nighttime nerve pain and improve sleep quality.

Optimizing Your Sleep Environment for Nerve Pain Relief

Creating an ideal sleep environment can significantly impact your ability to rest comfortably with nerve pain. Consider implementing the following strategies:

1. Invest in a supportive mattress and pillows to minimize pressure on sensitive areas
2. Use blackout curtains or an eye mask to block out light
3. Maintain a cool room temperature, typically between 60-67°F (15-19°C)
4. Utilize white noise machines or earplugs to reduce disruptive sounds
5. Consider using a body pillow for proper alignment and support

Can bedding choices affect nerve pain? Absolutely. Opt for breathable, moisture-wicking fabrics to regulate body temperature and reduce irritation. Additionally, ensure that sheets and blankets are not tightly tucked in, allowing for free movement of legs and feet to prevent compression of sensitive nerves.

Establishing a Consistent Sleep Schedule to Manage Nerve Pain

Maintaining a regular sleep routine can help regulate your body’s internal clock and improve overall sleep quality. To establish a consistent sleep schedule:

• Set a fixed bedtime and wake-up time, even on weekends
• Create a relaxing pre-sleep routine to signal your body it’s time to wind down
• Avoid stimulating activities close to bedtime
• Limit daytime naps to prevent nighttime sleep disruptions

How long does it take to establish a new sleep routine? While individual experiences may vary, research suggests it typically takes about 21 days to form a new habit. Consistency is key in retraining your body’s sleep-wake cycle.

The Role of Circadian Rhythms in Nerve Pain Management

Circadian rhythms, our body’s natural 24-hour cycles, play a crucial role in pain perception and sleep regulation. Aligning your sleep schedule with these natural rhythms can help optimize pain management and sleep quality. Consider exposure to natural light during the day and limiting blue light exposure from electronic devices in the evening to support healthy circadian rhythms.

Lifestyle Modifications to Alleviate Nighttime Nerve Pain

Incorporating certain lifestyle changes can significantly impact your ability to manage nerve pain and improve sleep quality:

• Regular exercise: Engage in low-impact activities to improve circulation and reduce pain
• Stress management: Practice relaxation techniques such as meditation or deep breathing
• Dietary adjustments: Avoid triggers like caffeine and alcohol, especially close to bedtime
• Hydration: Maintain proper hydration throughout the day, but limit fluid intake before bed
• Smoking cessation: Nicotine can exacerbate nerve pain and disrupt sleep patterns

How does exercise impact nerve pain? Regular physical activity can improve blood flow, reduce inflammation, and release endorphins, which act as natural pain relievers. However, it’s essential to consult with a healthcare professional to determine the most appropriate exercise regimen for your specific condition.

The Impact of Diet on Nerve Pain and Sleep Quality

Certain dietary choices can influence both nerve pain intensity and sleep quality. Consider incorporating anti-inflammatory foods such as fatty fish, leafy greens, and berries into your diet. Additionally, foods rich in magnesium, such as nuts and whole grains, may help promote better sleep and reduce nerve pain.

Non-Pharmacological Therapies for Nighttime Nerve Pain Relief

Several non-pharmacological approaches can be effective in managing nighttime nerve pain:

1. Cognitive Behavioral Therapy (CBT): Helps reframe pain perceptions and develop coping strategies
2. Acupuncture: May help reduce pain and improve sleep quality
3. Massage therapy: Can improve circulation and reduce muscle tension
4. Transcutaneous Electrical Nerve Stimulation (TENS): Delivers low-voltage electrical currents to alleviate pain
5. Heat or cold therapy: Applying warmth or cold packs can help soothe painful areas

How effective is CBT for managing chronic pain? Studies have shown that CBT can be highly effective in reducing pain intensity and improving sleep quality in individuals with chronic pain conditions. It equips patients with tools to manage pain-related thoughts and behaviors, potentially breaking the cycle of pain and sleeplessness.

Exploring Alternative Therapies for Nerve Pain Management

Some individuals find relief through alternative therapies such as yoga, tai chi, or biofeedback. These practices can help improve body awareness, reduce stress, and promote relaxation, potentially leading to better pain management and improved sleep quality. Always consult with a healthcare provider before starting any new treatment regimen.

Pharmacological Approaches to Nighttime Nerve Pain Management

When non-pharmacological methods are insufficient, medications may be prescribed to manage nerve pain and improve sleep. Common options include:

• Anticonvulsants: Such as gabapentin or pregabalin
• Antidepressants: Particularly tricyclic antidepressants or serotonin-norepinephrine reuptake inhibitors
• Topical treatments: Like lidocaine patches or capsaicin cream
• Pain relievers: Including over-the-counter options or prescription medications
• Sleep aids: In some cases, short-term use of sleep medications may be recommended

Is it safe to combine pain medications with sleep aids? While some combinations may be prescribed by healthcare providers, it’s crucial to discuss all medications with your doctor. Certain combinations can lead to increased side effects or interactions, potentially compromising safety and effectiveness.

The Role of Medical Cannabis in Nerve Pain Management

In recent years, medical cannabis has gained attention as a potential treatment for chronic pain conditions, including neuropathy. Some studies suggest that cannabinoids may help reduce nerve pain and improve sleep quality. However, research is ongoing, and the legal status of medical cannabis varies by location. Consult with a healthcare professional to determine if this option is appropriate and available for your specific situation.

Addressing Comorbid Conditions That Affect Sleep and Nerve Pain

Many individuals with chronic nerve pain also experience comorbid conditions that can further impact sleep quality. These may include:

1. Depression and anxiety
2. Restless leg syndrome
3. Sleep apnea
4. Fibromyalgia
5. Autoimmune disorders

How do comorbid conditions influence nerve pain and sleep? These conditions can exacerbate pain symptoms and further disrupt sleep patterns. Addressing these underlying issues through appropriate medical interventions can lead to improvements in both pain management and sleep quality.

The Importance of Comprehensive Pain Management

Effective management of nighttime nerve pain often requires a multidisciplinary approach. This may involve collaboration between primary care physicians, pain specialists, neurologists, sleep experts, and mental health professionals. A comprehensive treatment plan tailored to your specific needs can help address all aspects of your condition, leading to better overall outcomes.

Monitoring and Adjusting Your Pain Management Strategy

Managing nighttime nerve pain is an ongoing process that may require periodic adjustments. Consider the following strategies to track your progress and optimize your pain management plan:

• Keep a pain and sleep diary to identify patterns and triggers
• Regularly communicate with your healthcare provider about changes in symptoms
• Be open to trying new treatments or modifying existing ones
• Set realistic goals for pain reduction and sleep improvement
• Celebrate small victories in your pain management journey

How often should you reassess your pain management strategy? While individual needs may vary, it’s generally recommended to review your treatment plan with your healthcare provider every 3-6 months, or more frequently if significant changes in symptoms occur.

The Role of Support Systems in Managing Chronic Pain

Building a strong support system can be invaluable in managing chronic nerve pain and related sleep issues. Consider joining support groups, either in-person or online, to connect with others facing similar challenges. Sharing experiences and coping strategies can provide emotional support and practical tips for managing your condition.

In conclusion, managing nighttime nerve pain and improving sleep quality requires a multifaceted approach. By implementing a combination of environmental adjustments, lifestyle modifications, and appropriate medical interventions, individuals with neuropathy can work towards breaking the cycle of pain and sleeplessness. Remember that every person’s experience with nerve pain is unique, and it may take time to find the most effective combination of strategies for your specific situation. With patience, persistence, and the guidance of healthcare professionals, it’s possible to achieve better pain control and more restful sleep, ultimately improving overall quality of life.

How to stop the cycle of nerve pain and sleeplessness – Neuropathic Therapy Center

By Dr. Bussell – February 25, 2019

One of the number one complaints from people living with neuropathy is heightened nerve pain during the night. Restless, seemingly endless nights of little to no sleep not only disrupt your life but increase your nerve pain over all.

Living with chronic nerve pain, it’s important to understand why your pain is worse at night and how you can help it.

In a previous blog post, we discussed some of the common reasons why nerve pain takes a stronger hold after the sun goes down. First, you have fewer distractions — no meetings, phone calls, events or errands to fill your brain. Second, the temperatures are cooler, causing less blood flow in your body and hindered circulation to the areas where your nerves are most sensitive, such as hands and feet. Finally, emotional and physical stress on the body can cause additional pain — such as stress from previous exercise, a hard day at work or on-going family issues.

When these issues affect your sleep, it’s an endless cycle of sleep deprivation and a lower pain threshold. Neuropathic pain can feel excruciating to your raw nerves, especially when you’re tired.

Here are some tips on how to get a good night’s rest to stop the cycle of pain and sleeplessness:

Empower your body’s natural sleep cycle

Our bodies crave rest, and that rest is especially important if you’re living with chronic pain. Try to keep a regular sleep schedule by going to bed and waking up around the same time — this will help your body to become consistent with a rest schedule, allowing your body to fall asleep easier and become adequately rested each night. Creating patterns around the time you go to bed can also help your sleep cycle, such as reading from a book or taking a warm shower/bath to relax your muscles and soothe your nerves. Avoid caffeine four to six hours before bed, and minimize it daily to allow your body time to become tired. Less caffeine will help with overstimulated nerves that can intensify nightly pain. Turn off electronic devices such as your smartphone and TV an hour or more before bed to help your brain wind down.

Create the right sleeping environment

It can be difficult to fall asleep and stay asleep if the room you’re in isn’t conducive to rest and relaxation. Cut out light and noise by adding black-out curtains to your room, shutting your door and turning off electronic appliances. Keep your room well-ventilated by opening a window or having a small fan. Make sure that your pillows and mattress are comfortable and don’t leave you with added pain or stiffness throughout the night or in the morning. Moving bedsheets and blankets so they’re not touching your legs and feet can also help with intensified nerve pain.

Adequate rest is so important and can help with chronic nerve pain. Make sleep as easy for yourself as possible.

Want more helpful tips on living with peripheral, diabetic or chemotherapy-induced peripheral neuropathy? Visit our blog to learn more.

Take the Next Step

If you’re suffering from nerve pain, our Neuropathic Therapy Center may be able to help using a breakthrough physical therapy treatment called Intraneural Facilitation or INF.™ For more information and to schedule an evaluation, call 909-558-6799 or request information online.

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Why is My Nerve Pain Worse at Night? (And How Can I Sleep Better?) | Family Medicine & Pain Management located in Myrtle Beach, Piedmont and Spartanburg, SC

Why is My Nerve Pain Worse at Night? (And How Can I Sleep Better?) | Family Medicine & Pain Management located in Myrtle Beach, Piedmont and Spartanburg, SC | United Physician Group

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Aug 27, 2020

If you suffer from nerve pain caused by diabetic neuropathy, physical trauma, sciatica, lupus, arthritis, or other causes, you may find that your pain gets worse at night.

If you suffer from nerve pain caused by diabetic neuropathy, physical trauma, sciatica, lupus, arthritis, or other causes, you may find that your pain gets worse at night. While not everyone experiences this, it is quite common for people with nerve pain to report greater pain later at night or whenever they get in bed.

The pain may make it harder for you to get quality sleep, and that may in turn make your pain and overall health and wellbeing even worse. It’s a vicious cycle.

Let’s look first at why your nerve pain may be worse at night, then we’ll look at some ways you may be able to get better rest.

Why Nerve Pain is Worse at Night

Just as chronic pain can have many causes, so too can increased pain at night. Not all causes are fully understood, but here are some possible reasons you may be hurting more at night.

Body Position

When you lay down, the weight of your body may put pressure on your nerves in ways that it doesn’t when you’re upright. This is particularly common with sciatica and other chronic pain caused by pinched or compressed nerves.

Temperature

Cooler temperatures help many people sleep better. However, cold can also make arthritis pain worse. Neuropathy may make you more sensitive to cold and more likely to experience it as pain.

Attention and Distraction

You may simply be more aware of your pain at night when there is less to distract you from it. This doesn’t mean the pain isn’t real — it is — only that you may be noticing it more at night than you do when you have other things to occupy your mind.

Hormone Levels

As your body prepares itself for sleep, your hormone levels, metabolism, and many other biochemical processes adjust. Some of these changes may heighten your pain. Cortisol, for example, has anti-inflammatory effects. However, your cortisol levels drop through the first half of your sleep cycle to let you rest, potentially making pain from rheumatoid arthritis worse.

Medication Timing and Dosage

The medications that control your pain well during the day may be wearing off too soon at night. Or your nighttime biochemistry and symptoms may require a different dosage or medicine.

How to Sleep Better with Chronic Pain

You and your pain management specialist may have to take an experimental approach to sleeping better. What works well for one kind of chronic pain may not work well for another, and your body will respond in its own unique way. Here are some strategies that may help you reduce your nighttime pain and get better sleep.

Try Sleeping in Different Positions

If your chronic pain is caused by pinched or compressed nerves, adjusting your sleep position may relieve some of the pressure. For example, people with sciatica who prefer to sleep on their side often find it helpful to sleep with their affected leg on top. People with hip or knee pain may find relief by sleeping with a pillow between their legs.

Adjust the Temperature

Experiment with different room temperatures when you sleep. It may take some time to find the best temperature for you: cool enough to help you sleep, not cold enough to make your pain worse. Consider keeping a journal of each night’s room temperature, sleep quality, and pain, then see what patterns you notice over time.

Get Appropriate Exercise During the Day

Exercise during the day can help reduce some kinds of chronic pain, and it may help you rest better too. Talk with your pain management doctor about what kinds of exercise are appropriate and safe for you.

Practice Good Sleep Habits

While the day’s stimulations may distract you from your pain, they won’t help you sleep. Develop a sleep routine that helps prepare your body for rest. This might include turning off the TV and other screens 1-2 hours before bedtime, reading a book, or taking a warm bath. Anything that helps you relax and unwind before you head to sleep.

Prepare Your Mind for Rest

The stress of chronic pain can make it even harder to rest. Try meditation or deep breathing exercises to lower your stress and help reduce your perception of pain. They also give you something else to focus on instead of your pain.

Talk With Your Doctor About Your Medications

If the medications you’re taking to manage your pain are wearing off or not working as well at night, tell your doctor and discuss your options. For example, if you have rheumatoid arthritis, your doctor may recommend modified-release corticosteroids to prevent nighttime inflammation.

Good Sleep for Better Health

Whatever you do, don’t suffer sleeplessly in silence. Chronic poor sleep will only make your chronic pain worse, and it robs you of a better quality of life. Less nighttime pain and better sleep will help you feel better all day long.

If you’d like some help managing your pain for better rest and health, you can make an appointment with any United Physician Group Pain Management practice. We offer effective treatments that bring lasting relief. We’ll help you rest well and get your life back.

what is dangerous and how to treat

Stress, urgent matters, the need to constantly be in touch, the nightlife of a big city – all these are modern realities and at the same time risk factors for the health of the human nervous system.

Once upon a time, our rhythm of life was completely tied to the annual and daily cycles, to sunrise and sunset, and with the onset of darkness, a person had no choice but to go to bed. Today, society has the opportunity to function according to its own laws, ignoring and violating the natural rhythms of nature. However, no one canceled our own internal biological rhythms. This is where a lot of problems come from. In the first place – the autonomic dysfunction of the nervous system and all the accompanying symptoms, including insomnia as a result of disturbed sleep and rest.

Influence of lack of sleep on the functioning of the nervous system

Deprivation of the body of sleep at night and, moreover, lack of sleep for more than a day distorts the normal physiological rhythms of the body, affecting the work of nervous structures. As a result, the threshold of vulnerability of the body falls. And with a decrease in adaptive and reserve capabilities, the body becomes more sensitive to stress: a person can hardly and emotionally endure physical and psycho-emotional stress. With a seemingly ordinary load – at work, study, in the gym – suddenly there is a quick feeling of fatigue, exhaustion, pain and discomfort in organ systems, characteristic of autonomic dysfunction, begin to disturb.

The problem may not make itself felt immediately, but gradually. We often ignore a slight indisposition, not giving ourselves rest to recuperate. If you abuse the wrong regimen, tension in the nervous system can accumulate and result in serious autonomic dysfunction and regular crises. Uncontrolled sleep disturbance – now as a consequence – will be an important signal of problems with the health of the nervous system. In this case, even having the opportunity and desire, a person is no longer able to fall asleep calmly, sleep soundly and feel healthy and rested in the morning.

The risk group includes professions associated with daily duty, with frequent business trips / flights / changing time zones, as well as students during the session and people who are “convenient” to work at night: freelancers, programmers, copywriters, people who work a lot work at home at the computer.

Insomnia as a result of nervous strain

Frequent complaints of sleep disturbance in autonomic dysfunction (AD): difficulty falling asleep at night, interrupted sleep with frequent awakenings, after waking up at night it is difficult to fall asleep, early morning awakening, feeling tired and tired in the morning. As a result, a person feels depressed and overwhelmed throughout the day, other symptoms of VD join: chronic fatigue syndrome, unstable blood pressure, headaches, anxiety and fatigue. The patient may associate his condition with regular “lack of sleep”, but the problem is much deeper.

Complaints like these are usually the first to tell us that the autonomic nervous system needs to be treated. They occur long (on average, six months or a year) before the manifestation of other, somatic problems with vegetative.

Sleep altered under the influence of stress impairs the quality of human life. Thus, a vicious circle can form: stress leads to insomnia, and insomnia creates new stress for the body. In conditions of lack of sleep, the body is not able to recover. Thus, tension in the work of the autonomic nervous system is formed and aggravated, which provokes new problems with sleep and health.

Causes of sleep problems

The spectrum of causes of sleep problems, at first glance, is wide. But all of them are united by the fact that it is – stress , the problem is not just psychological, but deeply physiological.

« Once I experienced a lot of stress – I mixed up the time and was late for the plane with two children in my arms. The situation is in the distant past. But the panic that seized me then does not leave me until now. It is rare to fall asleep before 4-5 in the morning, even if you went to bed long before this time. It happens at 6 o’clock to wake up in a cold sweat, my heart is pounding “- a patient of CVN, Nadezhda.

Processes in the body as a whole are divided into two phases. The first phase is regulated by the sympathetic division of the autonomic nervous system. This is mobilization and activation: react! hit! run! etc. The second is the phase of relaxation, when the activity of the sympathetic department is replaced by the parasympathetic one and sets up the orgasm for rest and replenishment of reserves. During the transition from one state to another, all processes in the body are rebuilt: the pulse, blood circulation, pressure, hormone production, etc. change.

When a person gets into stressful conditions, the nervous system can fail. The harmonious work of the sympathetic and parasympathetic divisions is disturbed. As a result, at night the body is suddenly mobilized, and during the day after a nightly overexertion, it is no longer able to actively work.

« Before going to bed, I had a constant feeling of anxiety, and I could not fall asleep for a long time. I woke up several times during the night with the same feeling of anxiety. Sometimes, I woke up all wet with sweat and with a headache. And in the morning I had a stomach ache, shivering, feeling sick, throwing up… It could last up to half an hour, but no more. And then during the day, the psychological state was very bad: I was suspicious, sensitive, I constantly wanted to cry ”- patient of KTSVN, Olesya.

This pathology is very clearly reflected in the study of heart rate variability. From the slightest load (the patient is asked to stand up from a prone position), the pulse increases by more than 40 beats per minute, instead of the prescribed 20. After the load, the person lies down again, but his pulse does not calm down, but even intensifies, therefore there is no timely restructuring between the sympathetic and parasympathetic divisions.

In addition, with an artificial lack of sleep (night shifts, etc.), there is a deficit in the change of phases and insufficient inclusion of the rest phase. This leads to insufficient replenishment of the body’s reserves and its insufficient recovery after daily activity. Hypersympathicotonia is formed, which leads to somatic complaints, fatigue syndrome, and a decrease in the effective response to stress even with minor loads.

Treatment of insomnia and vegetative dystonia

The symptoms of vegetative dystonia stop bothering the patient after complete recovery of the nervous system, which can take from several months to several years, depending on the degree of the disorder. However, practice shows that sleep problems are the first to leave the patient, and already on the third day of treatment, patients notice significant improvements in the quality of sleep.

The most effective method of restoring healthy sleep is complex laser therapy. Today, this is a unique technology that allows you to absolutely safely start the processes of self-healing of the body, normalize well-being, restore a surge of strength, restore full sleep, normalize blood pressure, hormonal levels, psycho-emotional state and other processes in the body.

“During laser therapy, I immediately relaxed – I felt comfortable and could even fall asleep. In the first days of treatment, the mood appeared. In the morning, the head seemed clearer, and many tasks at work ceased to cause difficulties ”- Yuri, patient of KTSVN.

Even one session of laser therapy leads to positive changes. However, the full course requires daily regularity with a gradual increase in the power of exposure to laser light. Only in this way is a high and long-term result of the therapy possible.

At KCVN we use intravenous laser irradiation of blood with ILBI and low-intensity laser therapy with LILI. No less effective in the treatment of sleep problems are other methods of physiotherapy. An integrated approach allows you to quickly (within 10 days) start the processes of self-healing of the nervous system.

Prevention of insomnia and sleep problems

There is no better prevention than a regular sleep and wake schedule in accordance with the rhythms of nature and the human body. What other tips can we give for good sleep and nervous system health? Pretty standard:

• You should fall asleep before 11 pm, because it is at this time that the nervous system is set to relax, and the hormone melatonin is produced.
• Do not eat heavy meals at night, do not drink caffeinated drinks.
• Spend more time outdoors and walking during the day.
• Sleep in a ventilated room in the dark (or wear a sleep mask).
• Leave things for the morning, don’t spend your night’s sleep on something more “useful” or urgent. Better get up early and do all the necessary things in the morning. One of the modern theories of how the brain works says that the most productive time of work is from 5 to 8 in the morning!
• Do not hope for the weekend and sleep on these two days for the whole week. It is better to choose a single optimal sleep and wake schedule, and follow it daily.
• If your sleep pattern is disturbed, you can restore it with the help of soothing herbal teas with honey, relaxation practices or direct use of melatonin for a certain time required to restore the regime, after which the medication must be stopped. For more detailed instructions, be sure to consult a neurologist.

If these methods no longer help you sleep peacefully at night and feel alert during the day, then it is necessary to undergo an examination of the ANS and, if a disorder of the autonomic nervous system is detected, undergo a course of treatment to restore its normal functioning.

technicians and medical advice. Easy Ways to Fall Asleep Quickly with Insomnia: Nutrition and Sleep: Taking Care of Yourself: Lenta.ru

According to the American Academy of Sleep Medicine, one in ten people suffer from chronic insomnia. Trouble falling asleep can be due to a variety of reasons, from severe stress to illness. Lenta.ru tells why people may have difficulty falling asleep, what habits you need to give up in order to regain healthy sleep, and how to fall asleep quickly at night.

Why healthy sleep is important for health

Sleep is the body’s most important need, Ekaterina Plemyannikova, a cardiologist, somnologist, candidate of medical sciences, told Lente. ru. If a person can live without food for a month, and without water for a week, then you can do without sleep for four to five days, she stressed.

Healthy sleep should last at least six, but no more than nine hours

Despite numerous studies, sleep is still a mysterious phenomenon, Svetlana Maslova, a neurologist at DocMa, told Lenta.ru. It is known that this is a special reversible state of the brain that occurs naturally. During sleep, a person does not react to the environment, and the body spends less energy on life support. As a result, tissues and cells recover faster, Svetlana Maslova emphasized.

In addition, during sleep, many processes occur in the body that regulate metabolism, the work of the cardiovascular, nervous, endocrine, and immune systems, Ekaterina Plemyannikova added. Also, during sleep, the information that a person received during the day is processed.

Photo: Olezzo / Shutterstock / Fotodom

Sleep also affects the productivity of brain activity, Olga Kondratenko, a nutritionist, nutritionist at the Scandinavia clinic, an expert at SOLGAR, told Lente. ru.

People who work night shifts suffer from cognitive disorders with age: decreased memory, attention, and are also prone to stress and psychological instability. If a person does not get enough sleep for several days in a row, in addition to cognitive impairment of the psyche, he develops cardiovascular symptoms, Olga Kondratenko emphasized. Also, due to the lack of healthy sleep, immunity decreases. As a result, the lack of healthy sleep over time increases the risk of developing various diseases, Ekaterina Plemyannikova added.

Which diseases can be at risk for prolonged lack of sleep:

• weight gain;
• diseases of the heart and blood vessels;
• diabetes;
• early dementia;
• impotence;
• autoimmune diseases;
• frequent colds;
• cancer.

Why some people have difficulty falling asleep

There are people who can fall asleep immediately after going to bed, while others will toss and turn in bed and count sheep while trying to fall asleep. The rate of falling asleep depends on various factors, Svetlana Maslova clarified.

10-15

minutes

on average, a person needs to fall asleep in comfortable conditions

What prevents you from falling asleep quickly.

1. Alarm. Increased anxiety usually prevents you from falling asleep quickly, even if a person is calm by nature.
2. State of health. Chronic diseases can also interfere with good sleep, especially if they cause pain.
3. Mobility and amount of time outdoors. Their deficiency can cause problems with falling asleep.
4. Age. The older the person, the higher the chance of developing insomnia.
5. Insomnia.

Photo: Olezzo / Shutterstock / Fotodom

Why insomnia occurs

Insomnia can be acute or chronic. If a person has trouble falling asleep or gets up frequently at night for a month (but no more), such insomnia is considered acute.

Ekaterina Plemyannikova clarified that acute insomnia in 90 percent of cases is associated with stressful situations. Trouble falling asleep can be caused by an upcoming trip, exam, job loss, divorce, or other similar situations. However, this is not the only reason that can lead to acute insomnia.

Causes of acute insomnia:

• anxiety, depression or psychosis;
• acute diseases – especially if they are accompanied by pain, fever or cough;
• circadian disturbances such as jet lag or night work.

If acute insomnia is left untreated, it becomes chronic in 25 percent of cases. It is considered that a person has chronic insomnia if problems with falling asleep continue for more than a month.

Chronic insomnia is a symptom of various diseases and conditions. These include prolonged stress, diseases of internal organs, taking a number of medications, lack of certain vitamins and microelements, sleep apnea syndrome, mental disorders Maslova.

Difficulty falling asleep is also often due to a lack of melatonin, a hormone that is associated with human circadian rhythms. The pineal gland, which is located in the brain, is responsible for the production of melatonin. A prerequisite for the production of melatonin is darkness. In case of deficiency, it can be obtained through special preparations.

“If you think you are following good sleep hygiene and it takes more than 30 minutes to fall asleep, you should see a sleep specialist. This is a doctor who deals with sleep disorders, including the treatment of insomnia. If you have had insomnia for a long time, then it becomes extremely difficult to restore falling asleep. Therefore, the sooner you contact a specialist, the higher the chance of restoring healthy sleep,” emphasized Ekaterina Plemyannikova.

9-15%

people in the world

suffer from insomnia that needs treatment

Photo: Mariia Korneeva / Shutterstock / Fotodom

Bedtime habits to stop

Many habits can cause problems with falling asleep, negatively affecting healthy sleep. If you can’t fall asleep, try to refuse them – this will normalize falling asleep.

1. Late dinner. Even if a person eats healthy food, but eats dinner late, this will lead to sleep disturbances. “After all, in this case, the body is forced to throw all its strength into digesting food instead of preparing for rest. To avoid this, it is recommended to have dinner no later than three to four hours before bedtime,” emphasized Ekaterina Plemyannikova. She also advised not to eat heavy foods (fatty, spicy or fried) in the evening, because such foods are the most difficult to digest.

2. A cup of tea before bed. Tea contains caffeine, which is a stimulant of the nervous system. It begins to act 15-25 minutes after ingestion and reaches a peak in the first hour after consumption. After the concentration gradually drops, but the effect of caffeine completely disappears only after six to eight hours. “So if you have a cup of tea at 4:00 pm, it will only stop working by midnight. As a result, problems with falling asleep and even insomnia may appear, ”said the somnologist.

3. Alcohol at dinner . The relaxing effect of alcohol on the body, as a rule, allows you to fall asleep quickly. Therefore, a person suffering from insomnia can try to solve the problem with a glass of wine at dinner. However, in fact, the breakdown products of ethanol have an irritating effect on the nervous system and contribute to the production of stress hormones, as well as an increase in heart rate and pressure. As a result, sleep becomes superficial and intermittent, which makes a person feel overwhelmed in the morning.

4. Smoking . Tobacco smoke can also exacerbate sleep problems, because it also has an irritating effect on the nervous system.

5. Late workouts. It is generally accepted that playing sports normalizes sleep. However, the nervous system takes about two hours to go from activity mode to rest mode.

Late exercise can lead to sleep disturbances. To sleep well, finish aerobic training at least two hours before bedtime, and strength training at least four hours before bed

Ekaterina Plemyannikovasomnologist

Photo: kenchiro168 / Shutterstock / Fotodom

6. Watch TV and use gadgets before bed. The human nervous system is not evolutionarily prepared to interact with gadgets, the somnologist noted. Through them, a person receives a huge amount of data, and is also distracted by various notifications, which additionally excites the nervous system. The effect amplifies the blue light from the screen and the negative news that can be seen there. “Thus, if you use gadgets shortly before sleep, the nervous system does not have time to calm down and, as a result, sleep and well-being suffer,” explained Ekaterina Plemyannikova.

2

hours

before sleep should be spent without smartphones and other gadgets, and not watch TV.

Habits that will help get rid of sleep problems.

1. Go to bed and wake up at the same time each day. The permissible interval for going to bed and waking up should not exceed an hour and a half, Ekaterina Plemyannikova noted.
2. Walk outside before going to bed.
3. Ventilate the bedroom. You need to ventilate the room so that the temperature is comfortable for sleeping. Best of all, if it is slightly cool, said Svetlana Maslova.
4. Organize the right place to sleep. It is very important that the bed, mattress and pillows are comfortable and do not cause discomfort. The bedroom should be dark and quiet so that nothing interferes with sleep. There should be no annoying objects near the bed – for example, a clock with numbers glowing brightly in the dark.
5. Try techniques to fall asleep quickly.

Techniques for falling asleep quickly

Techniques for falling asleep quickly are based on relaxation of the body and nervous system, Ekaterina Plemyannikova clarified. At the same time, there is no single practice that is guaranteed to be useful for everyone: something suits each person more, something less. It all depends on many factors, including the characteristics of the nervous system, the state of health and human habits.

However, there are several common and proven techniques that can help you cope with difficulty falling asleep and fall asleep in one minute.

Photo: Mariia Korneeva / Shutterstock / Fotodom

Technique 4-7-8

This light breathing exercise helps to relax and fall asleep quickly, said Svetlana Maslova.

1. Get into bed.

2. Press with the tip of the tongue on the cusp of the upper palate behind the front teeth. It is very important to keep it there throughout the practice.

3. Inhale deeply through your nose and exhale through your mouth, completely emptying your lungs of air.

4. Press your lips together and take a deep breath while slowly counting to four.

5. Hold your breath while slowly counting to seven.

6. Open your lips and exhale slowly to the count of eight.

7. Do four such cycles to relax the body and mind.

Progressive Muscle Relaxation

In this relaxation method, a person gradually tenses and relaxes all muscle groups in his body. Due to this, not only the parts of the body themselves are reflexively relaxed, but also the human nervous system, Ekaterina Plemyannikova specified.

1. Tighten your toes for ten seconds and hold your breath for a few seconds. Exhale as soon as the tension becomes palpable.

2. Relax completely, enjoy a moment of relaxation for two to three minutes.

3. Tighten your legs—thighs and calves—for ten seconds. In the process, hold your breath for a few seconds.

4. Relax completely, relax your legs (thighs and calves).

5. After a couple of minutes, tighten other muscle groups, moving from the bottom up.

The main thing is to understand the principle: in order to relax the muscles, you must first tighten them as much as possible. In this way, muscle tension is replaced by muscle relaxation, as a result, emotional tension decreases, which can help you fall asleep faster.

1. Lie in bed in a comfortable position and close your eyes.

2. Try to relax, calm your breathing.

3. Start imagining something soothing.

“This can be a representation of a good result if you are in the process of doing some task that causes you tension and stress. You can, on the contrary, try to completely distract yourself from what is bothering you, and imagine something very pleasant, calm. For example, nature, the seashore, the sound of the surf, ”the somnologist specified.

Acupressure

If you can’t sleep, you can try acupressure.

1. First, place your fingers where the neck meets the head.

2. Apply gentle, circular motion to the area. It is very important that the force of pressing is not excessive: it should be felt, but not cause pain.

3. Breathe deeply and smoothly during acupressure.

4. An acupressure session should last a minute – this time is enough to calm the nervous system and relax the body.

“To fall asleep faster, you can use a combination of different techniques, such as breathing and visualization.