Do you have insomnia? Trust me, you are not alone in this problem. The reasons for this state of affairs are numerous. You may be worried about an upcoming event. Or maybe you watched your favorite series until late at night? Or is there no reason at all? Either way, this article will help you sleep like a baby.
1. Get up and do something else.
It may sound strange, but if you can’t fall asleep in 20 minutes, then you won’t help yourself by lying in bed. Get up, walk around a bit, read, do something to take your mind off your insomnia. Now try to sleep again. This will help you take your mind off the thoughts in your head.
2. Stay away from your laptop and smartphone before bed.
TV, smartphone, tablet – everything with a glowing screen, including e-books, is not your comrade now. Why? Because the light emitted by the screens reduces the production of melatonin in the brain, namely this substance helps to fall asleep. Studies have shown that light interferes with the daily rhythm of the brain. It turns out that the brain thinks that it’s still daytime and you can’t sleep.
3. Always go to bed at the same time.
Everyone likes to stay up late on weekends, but that does us more harm than good. Timely sending to bed regulates the internal clock of the body. Going to bed at the same time will greatly improve your sleep performance.
4. Change the decor in the bedroom.
Do you have uncomfortable bedding? Disgusting mattress? No wonder sleep doesn’t come to you! How are you even going to sleep if you sleep on something that doesn’t feel comfortable at all? Look at your bed from the side and make the necessary changes. By the way, why not splurge on expensive bedding?
5. The bed is only for sleeping.
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Breakfast in bed is certainly very pleasant. Reading on the pillow is convenient. However, this is what can stand between you and the long-awaited dream. The more you do the wrong things in bed, the more difficult your relationship with sleep becomes. The bed is designed for sleeping and bed comforts for two.
6. Try Melatonin Supplements.
Probably everyone has been in such a situation – you start watching your favorite movie, and it’s already 4 o’clock in the morning. Literally, in 3-4 hours it’s time to be at the workplace, and you still haven’t slept. This is how you shift your internal clock, delaying the production of melatonin and the ability to fall asleep naturally. Try buying a natural melatonin supplement to get your body back on track. In any case, consult your doctor first.
7. Deal with stressful situations.
Of course, easier said than done, but try to resolve all contentious issues and internal conflicts before going to bed. If you’re on edge or angry about something, be your own devil’s advocate and calm your nerves. If an internal dispute drags on, try to come to a rational solution as soon as possible. There is an opinion that having told all your experiences in the diary before going to bed, you will be able to fall asleep faster. Stress prevents you from going to the realm of Morpheus, so do yourself a favor and deal with everything that gnaws at you in advance.
8. Breathe deeply Breathe slowly.
deeply. No, you’re not at the doctor’s office, just breathing like that will help you relax. Breathing techniques are usually very effective in falling asleep.
9. Wiggle your big toes and count from 1000 to 1.
Sound ridiculous, but it works effectively. Close the curtains, turn off the lights, go to bed. Slowly wiggle your big toes and mentally start counting down from 1000. This yoga technique will help you fall into a meditative state and fall asleep.
10. Contact a special medical center.
If you have the opportunity to contact a special sleep research center, try to find out why you cannot sleep there. Spend a day or two in comfortable conditions surrounded by technology. Doctors will monitor your results from another office. In case of serious sleep disorders, it is worth consulting a doctor before taking drastic actions on your own. If you know that a lot of stress is getting in the way of good sleep, see a therapist who can help you deal with stress throughout the day. Your efforts will not be in vain, and in the end, you will make friends with sleep.
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