Insomnia is a nighttime sleep disorder and obsessive daytime sleepiness. The inability to fall asleep prevents you from remaining attentive and energetic.
However, experts assure us that it is useless to fight insomnia – you need to work out the reasons that led to it. We have put together 5 tips that will give you back a sound sleep and help you beat insomnia.
Reduce Activity Before Going to Bed
Spend 30-40 minutes before going to bed at a calm pace. Stop working and watching TV, dim the lights, turn off your gadgets and wash your face.
After that, do not turn off the light, but lie down in bed for a couple of minutes with a book in your hands.
Such a routine helps to tune in to rest, relax and refresh your body. Ideally, on the advice of doctors, a person should not actively physically work for 4-6 hours before bedtime.
Also, if you are an avid gambler, it would be advisable to refrain from any kind of entertainment before going to bed.
Put your phone aside, do not search for the 22Bet login button on the casino’s website and rest your mind. Gambling before going to sleep could negatively impact your health and irritate you.
A busy or hard day at work, problems at home and anxiety due to insomnia put your nervous system on full alert.
Because of this excitement, another prerequisite for a night without sleep arises. Instead, be mindful: pay attention to your breath, focus on inhaling and exhaling – all this will allow you to let go of experiences and plunge into a relaxed state.
Don’t Get Out of Bed If You Cannot Sleep
When you can’t sleep at all, stay in bed anyway. Do not go to the kitchen, do not turn on the phone or TV – stay calm. You can apply breathing practice, distract from emotions and continue to lie on the bed.
Get Rid of Bright Light
Avoid exposure to bright light at least 5-10 minutes before bedtime and minimize the number of irritants in the bedroom: turn off your phone, close windows with blackout curtains, or put on a sleep mask.
Put gadgets aside an hour before bedtime: blue light from screens prevents the production of the hormone melatonin, which is responsible for the clarity of the “biological clock”.
Reduce Your Stress Level
Try to understand what exactly led to insomnia. Is this your chronic problem, or did it appear after certain events?
Allow yourself to feel and accept all the emotions that rage in you. This will help to distract from the negativity and tune in to rest. Try not to read the news one or two hours before bedtime, not to argue with loved ones and not to think about work.