Stress, a busy schedule at work or family conflicts can unsettle anybody, but at the same time not to deprive you of good sleep.
Director of the Northumbria centre for sleep research, Professor Jason Ellis told how to overcome insomnia and to improve sleep, reports the New time with reference to Daily Mail.
1. Two hours before bedtime will allocate approximately 45 minutes to fill a page saying “Important tasks for tomorrow.” Write a list of the most relevant (and potentially disturbing) things you have to do tomorrow.
When such a list is created, you go to sleep will be easier because they do not need to worry about anything if tomorrow you will not forget. If the middle of the night you Wake up with a new, not yet written, thought, add it to your list and try to go back to sleep.
2. Take another sheet of paper and list there all the stepsyou have taken to prepare for tomorrow. This can be, for example, written a report for work, cooked Breakfast or assembled bag. Writing these things, you will become more relaxed for a new day and fall asleep faster.
3. Take another sheet of paper and write a list of all thingsyou’ve done today, all the goals achieved. Be kind to yourself and generous with praise. So you send in your conscious and subconscious mind a positive message about what has been achieved. This technique will relax and calm, set up a sound sleep.
4. Add to previous posts a few lines about how you feel about the day. How was it that you pleased, and that disappointed. Writing these thoughts on paper, you will save yourself from having to scroll through a day in the mind during sleep.
5. Don’t worry about not getting enough sleep. Concern about the lack of sleep and not getting enough rest really prevent you from sleeping. When you lie and worry that your night-waking interfere with your normal work tomorrow, you are taking away valuable hours of sleep.
Remember that even after the insomnia people are able to be fairly productive during the day. The main thing – not to make insomnia habit. Falling asleep, try to ignore the thoughts about the poor quality of their sleep.
6. Please contact your doctor. Without even knowing it, you may suffer from one of sleep disorders.
Jason Ellis calls three signs that your poor sleep may be associated not just with anxiety:
Sign 1. An irresistible urge to move the legs, often accompanied by discomfort, itching, sensation of tingling in the legs. It could be restless leg syndrome, which often leads to sleep disturbance.
Characteristic 2. Cramps and bad pain in legs, twitching during sleep. Such twitching can be associated with periodic violations of limb movements – a condition very similar to SC, but characterized in that cramps can easily Wake you up in the middle of the night, and you won’t understand why you feel so unrefreshed.
Sign 3. Excessive sleepiness during the day. It may indicate obstructive sleep apnea (difficulty breathing a night), narcolepsy (sudden attacks of sleep) or hypersomnia (significant increase in the sleep duration).
