Wake-up time is one of the most important

Insomnia is a reflex!

– Regular release time is good, but it is much more important to get up at the same time no matter when you go to sleep. Wake-up time is one of the main timekeepers that regulates our daily rhythms. If you ate later and got up later, for example, you’d like to go to bed and get up later. Our daily rhythms are disrupted and insomnia and sleeplessness develop at night and sleepiness develops during the day. As for the common myth that sleeping before midnight is much better than sleeping after midnight, the scientific evidence does not confirm this. The main thing is to comply with the regime. You can sleep well if a person regularly goes to bed at one o’clock in the morning and gets up at ten in the morning.

In addition, an unbalanced diet can be the cause of drowsiness and lethargy – in winter we usually eat less diversely than in summer. Lack of B and D vitamins, calcium, magnesium and phosphorus trace elements can impair sleep quality at night and cause drowsiness during the day.

-What if I woke up 10 minutes before the alarm clock rang? Should you let yourself sleep or get up?

– If you woke up earlier than usual because of stress (there is an important event to attend or something unpleasant happened the day before), you probably won’t be able to fall asleep again. Then it is better to get up. Another thing, if your neighbor’s alarm clock woke you up, you barely extended your eyes and turned off again. Sleep well, even if you have 5 minutes left. And if you’re still trying to sleep painfully (“I’ve got half an hour more to sleep, I have to sleep!”), but you can’t, then it’s better to get out of bed.

– What if insomnia is marked for months or even years?

Until 2017, when the concept of chronic insomnia treatment changed significantly, many somnologist often treated people inappropriately. We thought that if a patient has chronic insomnia, then we need to find its cause, eliminate it, and sleep will improve. That’s what we did. We searched and treated the primary cause – stress, depression, some diseases. But insomnia in many cases did not disappear, even if we have eliminated all other causes. In this case, we treated the patient with various sleeping pills or antidepressants for a long time, but often we could not completely eliminate insomnia. We wondered why. It turned out that Pavlovs reflexes were working. However, in the famous Pavlov’s experiment, the reflex in dogs was produced and associated with meat. And with chronic insomnia, a negative reflex on the bed was formed.

Usually, a person who does not experience problems with sleep, falls asleep on average 15 minutes after lying in bed, even if he does not want to sleep very much. Exactly because the bed is associated with sleeping, i.e. causes a conditional reflex to fall asleep. But it is worth 3 months to act for some reason, which worsens sleep, begins to form a persistent conditional reflex of fear of not falling asleep. A person goes to bed, tries to fall asleep, he fails, and even if he wants to sleep painfully. And the bed starts to associate with insomnia.

What else is going on? On average, a normal person wakes up 6-7 times a night in such a way that it reaches his consciousness. But then he falls asleep and forgets that he woke up. And for a person who has formed a conditional reflex of fear of not falling asleep, every night’s awakening is stress. While waking up, he tries to sleep again for 10-15 minutes. Then there are more of these wake-ups, and it becomes shorter. The brain is almost subconsciously afraid that he will be awakened by something at night. As a result, a person can wake up 30-40 times a night for 1-2 minutes, and he will have the feeling that he did not sleep at midnight. Only the moments of awakening are remembered, and the pieces of sleep fall out of feeling. Such a patient comes to the doctor with complaints that he does not sleep at all at night. But he assures that he cannot sleep during the day as well. And this just shows that he was sleeping at night. In general, three days without sleep – and any person becomes completely incapacitated: he falls asleep with a spoon full of soup in his mouth, during the conversation and just walking down the street …

It turns out that in this case, insomnia is no longer a symptom of any disease, but a completely independent disorder that supports itself. Moreover, the person aggravates the situation, spending more time in bed trying to sleep. It is pointless to take sleeping pills in such a situation. It is possible to muffle the organism with the cure, it will fall asleep. But the pill does not work at the level of higher nervous activity – the reflex. If you cancel the tablets, the insomnia will return. Moreover, the following conventional reflex is formed – fear of not falling asleep without the pill. It chronicles the situation even more. And 3-4 months of taking sleeping pills, and a person is a drug addict.

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