Can’t sleep at all? A few simple tips from psychologists to help you tune in to sleep.
Are you staying up late every day and there is nothing you can do about it? If you are tired of this bad habit, these tips are for you to help you fix it.
The main thing is to learn to listen to your body. Experts consider this the first step towards creating the conditions for healthy sleep. It is also important to repeat the daily ritual that precedes falling asleep. You take off your make-up, brush your teeth… Yes, that’s what you need! Keep doing this every night. And if you turn off all the electronic screens (no more texting, exiting the chat, turning off the phone and iPad) – this will also help, as well as conscious muscle relaxation and a few breathing exercises. But if you still can’t fall asleep when you would like, try this:
Get Ready Gradually “Sweet sleep is a dish that is best cooked over low heat,” explains Professor Damien Leger, a sleep specialist. – Gradually reduce your activity, reduce the noise level, lighting and temperature in the room where you are. All this will serve as a signal to your brain that it’s time to go to sleep.
Fatigue is your assistant “We often fight fatigue as a weakness,” says Dr. Guy Meadows of the School of Sleep in London, “so at the first sign of fatigue, we run for a cup of coffee or tea to cheer up. But after 16.00 it is better not to do this. After all, just at this time, the body naturally begins to prepare for sleep. So drink water or a sedative collection and allow yourself to slow down the pace of activity. “When getting ready to go to bed, don’t check your email or check Facebook,” the doctor continues, “that way you will tell your body that it’s time to go to bed.”
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Catch sleepiness “Do not miss the right moment to fall asleep,” advises psychologist Catherine Aliotta (Catherine Aliotta). “Here are the signs that will help to recognize it: eyes stick together, it is difficult for you to concentrate your eyes and thoughts.” Deload time “If you don’t have enough time for yourself, try to increase the gap between leaving work and returning home,” says psychotherapist Georges Alcaraz (Georges Alcaraz). Go to the movies or the gym, or give yourself 10 minutes to try something new. Organize a place to relax during the day so you don’t feel exhausted by the evening. Try not to disturb your biological rhythm. For example, eat at the same time. If you have eaten earlier, then go to bed earlier.”
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Mindfulness
This practice is similar to here-and-now meditation, explains Dr. Guy Meadows: “Gently notice all the thoughts that come into your mind, and again focus on the present moment. Feel how your cheek rests on the pillow, your shoulder is covered with a blanket, how your chest expands and falls as you breathe. Do not fight any thoughts and feelings, accept them with peace, but do not follow them, letting them disappear just as they appeared. The less struggle, the greater the chance of falling asleep.”
Consistent relaxation
This practice combines mindful breathing with gradual release of tension in the body. Concentrate all your energy in your feet, feel them clearly and inhale deeply through your nose. Hold your breath for three seconds and gently bend your toes. Exhale through your mouth and gradually relax your toes and feet. Repeat. Work the whole body little by little from the bottom up, relaxing the knees, hips, stomach, chest, and so on. Most likely, you will fall asleep before you get to the top of your head.
Freedom from stress
The main cause of insomnia is stress. “I always advise everyone to release stress before bed and not use sleep as a means of calming,” adds hypnotherapist Lesley McCall, and recommends doing this exercise before going to bed: “Take a piece of paper and write down everything in detail for 10 minutes, what worries you, and in general everything that comes to your mind. Free your mind in this way, and it will be easier for you to disconnect from all worries.