The doctor spoke about the causes and prevention of insomnia

Poor sleep can cause various health problems and significantly reduce performance, emotional state, and even life expectancy. The problem of insomnia is particularly relevant. Maxim Novikov, a somnologist at JSC "Medicine" (Academician Roitberg Clinic), told Izvestia about the causes of its development and prevention on March 26.

According to him, insomnia is manifested not only by difficulty in falling asleep, but also by a deterioration in the quality of sleep — a person can often wake up and feel insufficient recovery in the morning.

"One of the most dangerous consequences of insomnia is a significant increase in the risk of chronic diseases that threaten not only health, but also life, including heart and blood vessels, diabetes, cancer and stroke. Studies show that people who sleep less than six hours have twice the chance of developing these diseases," Novikov said.

One of the causes of sleep disorders may be insufficient production of melatonin, a hormone that regulates the biological rhythms of the body. It is produced at night, which can be prevented by insufficient darkness in the room. Switching to a shift schedule at work, frequent air travel with time zone changes disrupt the body's internal clock and lead to situational insomnia, which passes after adaptation, Novikov noted.

Another reason may be the high content of the stress hormone cortisol in the body. It prevents you from falling asleep, the expert emphasized. This type of insomnia often requires psychotherapeutic intervention.

In addition, there is a genetic predisposition to insomnia, he said. Doctors call this diopathic insomnia, in which the metabolism of hormones regulating the sleep cycle is disrupted. With paradoxical insomnia, a person complains of difficulty falling asleep, although the results of the study show its normal duration.

"Removing factors such as late dinners, excessive consumption of caffeine or alcohol, use of gadgets before bedtime and noise in the room helps to improve sleep quality. Physical activity, evening walks in the fresh air and relaxing drinks, such as a soothing collection of mint, lemon balm or valerian, can contribute to a sound and healthy sleep," said the specialist.

He recommended contacting a somnologist if insomnia becomes chronic. Modern techniques are used in clinics to diagnose and treat this condition, for example, polysomnography and consultations with various specialists, including cardiologists, therapists and psychologists, he concluded.

On March 20, endocrinologist, nutritionist at SM Clinic, PhD Oksana Mikhaleva told Izvestia about products that cause insomnia. So, this is a caffeinated food, which can include chocolate. That's why she recommended eliminating this product in the evening. Also, you should not eat fast food, fried foods, fatty meats and sauces for dinner. Excess protein can also affect sleep quality, the nutritionist emphasized.