How to fall asleep in 1 minute if you have insomnia: A simple technique for healthy sleep

I am depressed!

This can often be heard from friends or read on the forum. But, as a rule, the person who makes such statements is mistaken. After all, what is meant by “depression” in a colloquial environment? Usually this simply means a short-term deterioration in mood, irritability, fatigue under the influence of circumstances. Sometimes a person is just having a “bad day” or “got off on the wrong foot” and they call it depression.

Nowadays, people are constantly faced with stress: overload at work, a frantic pace of life, inflated demands on themselves, a huge amount of information that flows from all sources. It is not surprising that many people cannot cope with so many stressors, and this can manifest itself in various symptoms:

• anxiety;
• irritability;
• fatigue;
• sleep disorders;
• obsessive thoughts;
• panic attacks.

If these symptoms are short-lived and go away on their own, do not be too upset. In most cases, just a good rest will help defeat them. But sometimes a vacation is not enough, and the body needs a little help. It is very important to choose the right medications for this.

How to improve blood circulation in your legs

If you do not monitor blood circulation in your legs, you may miss the onset of the development of irreversible disorders. Poor blood flow leads to varicose veins - persistent dilation of veins. In order to ensure normal blood flow and vascular tone, avoid elevators and give preference to walking up the stairs. It is also useful to walk and ride a bicycle/exercise bike.

And these exercises can be done at home every day:

• Get on your knees with your elbows on the floor in front of you. As you exhale, straighten your legs so that your body forms the letter “L”, hold for 10 seconds, return to the starting position.
• Lying on your back, imitate riding a bicycle - arms behind your head, raise your legs perpendicular to your body. 30 rotations, the number of approaches may vary depending on the strength of the muscles.

• In a sitting position, press your heels to the floor, raise your toes, then vice versa. Repeat 20-30 times. Ideal in the evening for those who suffer from calf muscle cramps.
• Lying on your back, lift one leg. Rotate it clockwise 20 times. Repeat with the other leg counterclockwise.
• While sitting, spread your straight legs to the sides as far as stretching allows. Bend alternately in both directions 10 times.

What is depression really?

This is a long-term (2 weeks or more) pronounced decrease in mood, which is accompanied by several additional symptoms: decreased activity, slower mental activity, lack of joy in life. That is, if you are no longer touched by the usual joys - hobbies, family, get-togethers with friends, then this is a reason to think, monitor your condition and, perhaps, consult a doctor.

If your usual joys no longer touch you, then this is a reason to think about it and, perhaps, consult a doctor.

True depression is a serious and often severe illness that requires mandatory treatment by a psychiatrist with the prescription of special medications.

Contraindications

Antipsychotics should not be taken simultaneously with alcoholic beverages. Some drugs should not be used during pregnancy and lactation, or for people with acute heart, kidney or liver diseases. Each drug has its own list of contraindications. In this regard, the over-the-counter sale of antipsychotics is strictly prohibited.

Ambulatory treatment

What drugs are used to treat depression?

They have a common name - antidepressants. It is worth noting that in recent years the indications for the prescription of antidepressants have expanded significantly. Numerous studies have been conducted that have shown the effectiveness of antidepressants not only for depression, but also for anxiety, sleep disorders (insomnia), neuroses and even neuropathic pain. Today, drugs from different groups of antidepressants are widely prescribed by psychiatrists, neurologists and even therapists.

The most commonly used drugs are two groups.

Tricyclic antidepressants

These are old drugs that are considered the most powerful:

• Amitriptyline is a drug with strong sedative and powerful antidepressant effects. In large doses it is used to treat severe depression, in small doses for milder disorders. It relieves anxiety well and has a hypnotic effect.
• Anafranil is a drug of balanced action, usually easier to tolerate than amitriptyline, and also relieves anxiety well. Prescribed for the treatment of depression from mild to severe, various anxiety disorders.
• Melipramine has a stimulating effect and is used to treat apathetic depression.

Selective serotonin reuptake inhibitors (SSRIs)

This is a more modern group of drugs. Their advantages are good tolerability and few or no side effects.

Often from this group are assigned:

• Fevarin has anti-anxiety and good antidepressant effects. With long-term use, it normalizes sleep if it has been disturbed.

• Zoloft is a fairly strong daytime antidepressant. Relieves anxiety and obsessive thoughts without causing drowsiness.
• Paxil relieves anxiety and is often prescribed to treat panic attacks.

There are many more modern antidepressants that have few side effects and are well tolerated:

• Ixel;
• Velaxin;
• Valdoxan;
• Trittico;
• Cymbalta and others.

But strong antidepressants are not sold without a prescription . They can only be prescribed by a doctor: a psychiatrist, a neurologist, or sometimes a therapist.

Stages

Using an electroencephalograph, it was possible to conduct studies of the physiological state of the subject during sleep. This process has two cycles, which consist of two phases:

• slow;
• fast.

During the slow phase, the patient falls into a sound, deep sleep. The duration is ¾ of the cycle. All physiological processes slow down. In this state, cells are renewed, information is processed, and energy reserves are replenished.

The fast phase is much shorter and is only a quarter of the cycle. During the fast phase, the work of internal organs is activated, the heartbeat quickens, the temperature rises, and the work of the brain is activated.

The phases occur cyclically and are repeated several times. The duration of the fast phase increases each time.

Why can't you take antidepressants without a prescription?

• Only a doctor can assess the risk of side effects for a particular patient.
• Different antidepressants have different nuances of therapeutic action. If the medicine is chosen incorrectly, at best it will not help, at worst it will harm.
• Dose selection is carried out individually. If you increase the dose too quickly on your own, you can experience a lot of unpleasant consequences.
• Cancellation should also be carried out gradually and under the supervision of a doctor. Otherwise, you risk withdrawal symptoms.

Signs of antipsychotic drug use

To reduce the side effects of antipsychotic drugs, antidepressants and other stimulants are used in psychiatric practice. The selection of relevant pharmaceuticals requires a long time and careful monitoring by medical personnel.

Recreational use of tranquilizers leads to dramatic changes in a person's appearance and behavior. If the behavior and appearance of a loved one has changed, you should pay attention to the following symptoms of drug addiction:

• Reduced reaction speed, general inhibition;
• Slow speech;
• drooping eyelids;
• Drowsiness, hypersomnia;
• Sudden weight loss or gain;
• Pallor of the skin and mucous membranes;
• Decreased intellectual abilities;
• General negligence of appearance. Due to weakness, the addict neglects personal hygiene, cleaning the apartment, and so on.

Some drug addicts combine taking tranquilizers with alcohol. As a result of this combination, the liver is destroyed, which leads to serious illness and changes in appearance: brittle hair, nail plates, yellowing of the skin, and so on.

MOTIVATION OF A DEPENDENT FOR TREATMENT

What to do?

There are a number of drugs that are sold without a prescription. They are not effective for clinical depression, but they will help cope with stress, short-term sleep disorders and irritability. With their help, you can try to ease your psycho-emotional state a little:

• Glycine is one of the most popular remedies. Prescribed starting from childhood, for stress, fatigue, emotional overstrain. Sometimes effective for minor sleep disorders.
• Afobazol . It has an anti-anxiety effect, eliminates feelings of fear, tearfulness, and irritability. It is used in the treatment of vegetative-vascular dystonia and even in alcoholism, to alleviate the symptoms of alcohol withdrawal. Not addictive. Please note that it is contraindicated for children under 18 years of age.
• Novo-passit . Quite a strong sedative for nervousness and irritability. Effective in reducing concentration, memory, and fatigue. Helps restore the nervous system during periods of increased stress.

Over-the-counter medications will not cope with clinical depression, but they can alleviate the psycho-emotional state.

• Stressitis . Well calms, relieves irritability, anxiety, improves sleep. During the treatment period, driving and other activities that require increased concentration are not recommended.
• Persen is a herbal medicine. Contains extracts of valerian, lemon balm and peppermint. Has a calming and anti-anxiety effect. It helps well with increased excitability, emotional lability, and tearfulness. Can be used in the complex treatment of mild anxiety and depressive disorders, facilitating the withdrawal of potent drugs.
• Magne B6 . Increases the body's resistance to stress. Magnesium deficiency can lead to an imbalance in the nervous system, irritability, and sleep disturbances, so Magne B6 has a positive effect in these cases.
• Tenoten . It has an anti-anxiety, calming, anti-asthenic effect, helps cope with stress and psycho-emotional stress. Relieves irritability and tension. Can be used for neurotic conditions.

Symptoms of neurosis

Pathology manifests itself both at the physical and psycho-emotional levels. Physical symptoms include increased sweating, rapid heartbeat, chest pain and dry mouth, headaches, blurred vision, tremors of the limbs, skin rashes, and menstrual irregularities in women.

Psychological symptoms: a feeling of loss of control, a feeling that the person is “going crazy”, fear of sudden death, excessive worry, high sensitivity and vulnerability.

• Irritability;
• Constant feeling of fatigue and apathy;
• Increased sensitivity;
• Social isolation;
• Frequent and unexpected mood swings;
• Disturbances in sleep and wakefulness;
• Loss of interest in life or certain areas of it.

It is the constant feeling of anxiety for one’s life or the lives of loved ones that causes insomnia in a person. Problems with sleep do not allow the body and nervous system of those suffering from neurasthenia to fully rest. This, in turn, further intensifies all the symptoms listed above.

Therefore, for insomnia, experts recommend several simple and effective rules:

• Follow a daily routine, that is, try to fall asleep and wake up at the same time;
• Play sports, giving the body a light load;
• Be in the fresh air more often;
• Reduce the number of drinks containing caffeine;
• Eat light foods to avoid stomach discomfort.

For what reasons does neurosis develop?

• Strong mental activity;
• Prolonged psychological distress and anxiety;
• Psychological pressure due to the inability to solve life problems;
• Long-term loneliness and problems in the personal sphere of life;
• Traumatic event in life: loss of a loved one, difficult divorce, difficult financial situation, if the person has been subjected to emotional and physical abuse, etc.;
• High expectations. In this case, the person cannot achieve the desired goal and experiences a feeling of an impossible plan;
• Psychological trauma received in childhood: humiliation or beating from peers and parents, example of a bad lifestyle from adults, harsh upbringing;
• Failure to comply with work and rest schedules.

When should you see a doctor?

• If a decrease in mood has been observed for more than two weeks, and attempts at self-treatment have been ineffective.
• If you have thoughts about not wanting to live or suicidal thoughts.
• If a depressive state significantly disrupts the usual course of life: you cannot work, fully communicate with your family, or enjoy what previously brought joy.

You can contact a psychiatrist confidentially. Information about the fact of treatment, not to mention the diagnosis and treatment, is a medical secret: it is not reported to work, it is not disclosed. It is better to diagnose depression on time and begin treatment than to bring it to advanced stages.

Literature

1. BAUER M., PFENNIG A., SEVERUS E., WYBROW P.S., ANGST J., MÜLLER H.-YU CLINICAL RECOMMENDATIONS OF THE WORLD FEDERATION OF SOCIETIES OF BIOLOGICAL PSYCHIATRY FOR BIOLOGICAL THERAPY OF UNIPOLAR DEPRESSIVE DISORDERS PART 1: ACUTE AND CONTINUED TREATMENT OF UNIPOLAR DEPRESSIVE DISORDERS AS OF 2013//MODERN THERAPY OF MENTAL DISORDERS Number: 4 Year: 2015 Pages: 33-40
2. Antidepressant therapy and other treatments for depressive disorders. Report of the CINP Working Group based on a review of the evidence. M., 2008; 215 p.
3. Baklanov V.V., Anikeeva A.G., Karataeva Zh.E. METHODOLOGICAL RECOMMENDATIONS FOR DIAGNOSIS AND TREATMENT OF DEPRESSION IN HEALTH INSTITUTIONS PROVIDING PRIMARY HEALTH CARE TO THE POPULATION Syktyvkar, 2011

Literature

• “SIDE EFFECTS OF NEUROLEPTICS. MALIGNANT NEUROLEPTIC SYNDROME.” Esina A.I., Purveev S.S., Nekrasov M.S. (2019);
• “The use of neuroleptics and poisoning with them in medical practice.” Arustamyan O.M., Tkachishin V.S., Kondratyuk V.E., Alekseychuk A.Yu. (2019);
• “Pharmacoepidemiological analysis of the effectiveness and safety of classical and atypical antipsychotics.” Andreev Boris Vladimirovich, Vilyum Irina Alexandrovna, Kurylev Alexey Alexandrovich (2010);
• “Atypical neuroleptics risperidone and paliperidone in pharmacological and chemical-toxicological terms.” Bulatov Ruslan Maratovich (2011);
• “Current trends in drug addiction in Russia and Western countries.” Shulgina Elena Viktorovna (2019);
• “The drug situation in Russia and new patterns of drug use.” Pozdnyakova Margarita Efimovna (2016).

Article verified by an expert

Terekhova Anna Vladimirovna

psychologist-consultant on socio-psychological work with addicted clients and their families. More than 10 years of experience.

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Causes of insomnia

• chronic obstructive pulmonary disease;
• heart diseases;
• endocrine pathology, hyperthyroidism, hypothyroidism;
• renal pathology;
• neurological diseases, parkinsonism;
• age-related changes, senile disorders;
• neurotic disorders of the anxiety, hypochondriacal spectrum;
• depressive disorders;
• asthenia, fatigue;
• disorders of the musculoskeletal system (osteoarthritis);
• neurodegenerative diseases (Alzheimer's disease).