Psychologist gave advice on how to combat insomnia

Insomnia is often associated with the brain's attempt to maintain control, especially during anxiety or traumatic experiences. This was announced on January 12 by clinical psychologist Lidia Inshina in an interview with the agency. RuNews24.Ru .

As a basis, she recommended a strict sleep regime, using the bed only for relaxation, avoiding stimulants and heavy meals in the evening, as well as creating suitable conditions in the bedroom — silence, darkness and coolness.

If you can't fall asleep, the expert advises you to first determine the cause. With a calm but "empty" wakefulness, monotonous activity, a light snack or a neutral background sound helps. In case of anxiety and obsessive thoughts, bodily and cognitive techniques are more effective: contrast stimulation, breathing, concentration on the body, counting, switching attention or fixing an alarming task on paper and postponing its solution in the morning.

The main thing, according to the expert, is not to exacerbate the problem with panic. Even if sleep does not come, lying quietly with your eyes closed gives the body a partial recovery, and the ability to "let go of control" reduces the frequency of sleepless nights over time.

In December Life.ru Citing experts, he wrote that insomnia has become a common problem for residents of large cities, where stress and constant information flow interfere with normal rest. Experts call progressive muscle work one of the most effective ways to relax. Psychologist Kristina Morozova said that with insomnia, you can convince yourself that you don't need to sleep right now. She explained that tension often grows due to the very fact of insomnia and attempts to fall asleep "at all costs." In the bedroom, it is better to maintain 18-20 degrees and minimize noise and light. Blackout curtains, a mask or earplugs will help for this, the website writes. kp.ru .

At the same time, Alena Gavrilova, a member of the Association of Somnologists and a doctor at the Department of Sleep Medicine, told how to fall asleep in 10 minutes. According to her, it is important not to try to do this, because falling asleep is a passive process. But you can breathe at the expense of or with the participation of the diaphragm, reports 360.ru . Gavrilova also attributed autotraining and meditation to the techniques of falling asleep quickly, but warned that they would not work at the click of a finger, you need to use them on an ongoing basis.

In August, psychologist Sofia Pavlova, in an interview with the Moscow City News agency, warned that anxiety and insomnia could indicate post-discharge syndrome. She explained that post-discharge syndrome can occur after returning to work and manifest itself in anxiety, irritability, sleep disorders, fatigue, and feelings of dissatisfaction. This is usually an adaptive reaction of the body that takes place within a few days or a couple of weeks, but the persistence of symptoms for more than two weeks requires contacting a specialist, as the condition can increase the risk of depression.

In May, Daria Salnikova, a clinical psychologist, described the symptoms of chronic fatigue. One of its symptoms is insomnia. For example, a person sleeps for 12 hours for three or four days in a row and cannot get enough sleep. Or, on the contrary, he cannot fall asleep properly for about two to three weeks. According to the expert, stress and overexertion cause chronic disruption of the immune, cardiovascular and hormonal systems, which, in turn, leads to chronic fatigue.

Earlier, Pavel Kudinov, a member of the Russian Society of Somnologists, told NSN that New Year's garlands can cause insomnia, as flickering light causes the brain to analyze information, which negatively affects relaxation and the process of falling asleep.

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