Probleem magamisega

Tean mida sa tunned, mul on sama probleem mis sul, kas just nii tõsine aga pmst sama,

ise olen lugenud selle kohta ja endale diagnoosi pannes arvan, et see on Insomnia.

Aga ravi kohta vms pole veel uurinud… :S

No kui tegu pole just millegi raskemakujulisega, siis magneesiumi(ZMA) tarbimine enne magamaminekut ja süsivesikuterikas toit õhtupoolikul peaksid ikka kasuks tulema.

No kui tegu pole just millegi raskemakujulisega, siis magneesiumi(ZMA) tarbimine enne magamaminekut ja süsivesikuterikas toit õhtupoolikul peaksid ikka kasuks tulema.

Kui ikka aasta pole korralikult magada saanud, siis tundub üsna raskekujuline ” srcset=”/uploads/emoticons/biggrin@2x.png 2x” width=”20″ height=”20″>

Soovitaks ka ikka arsti poole pöörduda ja minumeelest tehti Eestis kuskil uneuuringuid ka.

Tervist!

Ma ei teagi nüüd kust alustada aga probleem on selline.

Magada ei saa korralikult juba aasta või natuke rohkemgi ning üsna võimatu on selili üldse magama jääda.Kõhuli olles aga tunnen pidevat vajadust wc-sse minna ning tekitab alaseljale pingeid.Võimalik,et see on juba omaette probleem kuid kõhuli olles on pisikinegi võimalus nö tukastada.

Peale paaritunnilist passimist kaob üldiselt uni täielikult ning süveneb väsimuse tunne.Juhul kui isegi õnnestub magada siis paari tunni kaupa ning kogen rida ebameeldivad unenägusi.Harvem langen poolikusse unne kus olen teadlik kõige üle mis toimub kuid keha ei allu tahtele.Olen lugenud,et iseenesest selline asi ohtlik ei ole,küll aga väga häiriv.

Kunagi olid sarnased probleemid seotud suure ärevusega kuid nüüd on muutunud probleem juba krooniliseks ning isegi pingevaba päeva lõpus pole magamine garanteeritud.

Ehk oskab keegi midagi kaasa rääkida ning nõu anda?

wc sse mineku vajaduse pärast võiks veel eraldi arstiga rääkida.

Kleebin sulle natuke materjali…

Causes of insomnia: Figuring out why you can’t sleep

In order to properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.

Are you under a lot of stress?

Are you depressed? Do you feel emotionally flat or hopeless?

Do you struggle with chronic feelings of anxiety or worry?

Have you recently gone through a traumatic experience?

Are you taking any medications that might be affecting your sleep?

Do you have any health problems that may be interfering with sleep?

Is your sleep environment quiet and comfortable?

Do you try to go to bed and get up around the same time every day?

Common mental and physical causes of insomnia:

Sometimes, insomnia only lasts a few days and goes away on its own, especially when the insomnia is tied to an obvious temporary cause, such as stress over an upcoming presentation, a painful breakup, or jet lag. Other times, insomnia is stubbornly persistent. Chronic insomnia is usually tied to an underlying mental or physical issue.

Psychological problems that can cause insomnia: depression, anxiety, chronic stress, bipolar disorder, post-traumatic stress disorder.

Medications that can cause insomnia: antidepressants; cold and flu medications that contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics, corticosteroids, thyroid hormone, high blood pressure medications.

Medical problems that can cause insomnia: asthma, allergies, Parkinson’s disease, hyperthyroidism, acid reflux, kidney disease, cancer, or chronic pain.

Sleep disorders that can cause insomnia: sleep apnea, narcolepsy, restless legs syndrome.

Siis lühidalt ka ravivõimalustest…

Insomnia cures and treatments: Changing habits that disrupt sleep

While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things you’re doing to cope with insomnia may actually be making the problem worse.

For example, maybe you’re using sleeping pills or alcohol to fall asleep, which disrupts sleep even more over the long-term. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you will sleep better.

Using a sleep diary to identify insomnia-inducing habits

Habits that make insomnia worse:

drinking a lot of caffeine

drinking or smoking before bed

taking naps during the day

an irregular sleep schedule

Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your daily Starbucks habit affects your sleep more than you realize. Or maybe you’ve never made the connection between your late-night TV viewing or Internet surfing and your sleep difficulties. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors contributing to your insomnia.

All you have to do is jot down daily details about your daytime habits, sleep routine, and insomnia symptoms. For example, you can keep track of when you go to sleep and when you wake up, where you fall asleep, what you eat and drink, and any stressful events that occur during the day.

Download our sample sleep diary, which allows you to track your sleep and habits over a week.

Adopting new habits to help you sleep

Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light.

Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.

Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise; big discussions or arguments; and TV, computer, or video game use. Turn off all electronics at least an hour before bed.

Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least 8 hours before bed. Avoid drinking in the evening. While alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.

More tips for getting better sleep

Learn how to create a better sleep environment, develop a relaxing bedtime routine, optimize your sleep schedule, and eat and exercise to support sleep, among other strategies.

Read: Tips for Getting Better Sleep: How to Sleep Well Every Night

Insomnia cures and treatments: Neutralizing anxiety when you can’t sleep

The more trouble you have with sleep, the more it starts to invade your thoughts. You may dread going to sleep because you just know that you’re going to toss and turn for hours or be up at 2 a.m. again. Or maybe you’re worried because you have a big day tomorrow, and if you don’t get a solid 8 hours, you’re sure you’ll blow it. But agonizing and expecting sleep difficulties only makes insomnia worse. Worrying about getting to sleep or how tired you’re going to be floods your body with adrenaline, and before you know it, you’re wide-awake.

Learning to associate your bed with sleeping, not sleeplessness

If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep and nothing else—especially not frustration and anxiety.

Use the bedroom only for sleeping and sex. Don’t work, read, watch TV, or use your computer in bed or the bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that it’s time to nod off when you get in bed.

Get out of bed when you can’t sleep. Don’t try to force yourself to sleep. Tossing and turning only amps up the anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, drinking a warm cup of caffeine-free tea, taking a bath, or listening to soothing music. When you’re sleepy, go back to bed.

Move bedroom clocks out of view. Anxiously watching the minutes tick by when you can’t sleep—knowing that you’re going to be exhausted when the alarm goes off—is a surefire recipe for insomnia. You can use an alarm, but make sure you can’t see the time when you’re in bed.

It’s also helpful to challenge the negative attitudes about sleep and your insomnia problem that you’ve developed over time. The key is to recognize self-defeating thoughts and replace them with more realistic ones.

Mina olen õppinud ennast nö “magama hingama”… meditatsiooni moodi. Hingan oma nina korralikult lahti ja vabaks… paar hingetõmmet veel ja reeglina võtab uinumine vähem kui paar minutit. Kasutan kõrvatroppe…aitab keskenduda.

…ja veel. Lonks vett ja uni tuleb.

Tuttav teema, juba see, et jälle saabub öö ja und järjekordselt ei tule, see keribki stressi uuesti üles. Proovi pinge maha saada (st vähemalt 1 öö magada) clonazephami või diazephami toimeainet sisaldava ravimiga. Ok on Rivotril või Bromazepam. Päeval tee 1,5 tunnine aeroobne treening väljas värskes õhus. Hiljem jäta ravimid vähehaaval kõrvale ja jätka enese väsitamist õues, väldi ületreenimist. 1 kuuga peaks hakkama toimima.

Mul oli madala sv dieediga algul pikka aega selline seis. Enne magamist võib süsivesik aidata. Või trüptofaan aga see on ka nüüd Eestis vist keelatud ja ühes poes käidi isegi puistamas ?

Naturaalsematest asjadest on veel rooibose tee, melatoniin, tauriin, magneesium, GH vallandajad (ka arginiin). Kättesaadavus varieerub.

Unerohi on ka parem kui üleval passimine… eriti kui sellega õnnestub unetuseharjumus murda paari korraga.

Tervist!

Ma ei teagi nüüd kust alustada aga probleem on selline.

Magada ei saa korralikult juba aasta või natuke rohkemgi ning üsna võimatu on selili üldse magama jääda.Kõhuli olles aga tunnen pidevat vajadust wc-sse minna ning tekitab alaseljale pingeid.Võimalik,et see on juba omaette probleem kuid kõhuli olles on pisikinegi võimalus nö tukastada.

Peale paaritunnilist passimist kaob üldiselt uni täielikult ning süveneb väsimuse tunne.Juhul kui isegi õnnestub magada siis paari tunni kaupa ning kogen rida ebameeldivad unenägusi.Harvem langen poolikusse unne kus olen teadlik kõige üle mis toimub kuid keha ei allu tahtele.Olen lugenud,et iseenesest selline asi ohtlik ei ole,küll aga väga häiriv.

Kunagi olid sarnased probleemid seotud suure ärevusega kuid nüüd on muutunud probleem juba krooniliseks ning isegi pingevaba päeva lõpus pole magamine garanteeritud.

Ehk oskab keegi midagi kaasa rääkida ning nõu anda?

Ega juhuslikult puugihammustust ei ole olnud?