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Thinking about a past or upcoming meeting, a business development strategy, the consequences of a pandemic, a child failing an exam, etc. – everyone has their own concerns, but the consequences are the same-stress, anxiety, and lack of sleep. That's why it's so important to learn how to manage stress.
What can I do?
Set aside a specific time for worrying, for example, every day after work for 20-30 minutes. This time should end no later than 2 hours before bedtime! At this time, you worry about everything and think through all the negative thoughts. If a disturbing thought occurs at a different time, just write it down in a special notebook, so to speak, enter it in the plan for reflection.
Focus on the present moment. Of course, this will not always be possible, but at least a couple of times a day for 5-10 minutes be “here and now”. Right now I'm driving a car, a song is playing on the radio…, outside the window…, the weather…. Or I eat, the food is delicious/not tasty, looks…, crunches, etc. Concentration on the present moment allows you to reduce stress, organize your thoughts, and give up unnecessary thoughts and experiences.
Perform relaxation exercises. After all, with emotional stress, the muscles of the body spasm. At the same time, when the body relaxes, the mental tension also decreases.
Progressive muscle relaxation. Alternately, strain as much as possible for 10-15 seconds, and then concentrate on relaxing the muscles of the body in the sequence: arms-face-neck-back and stomach-legs.
Дых Breathing relaxation. The exercise is performed lying down or sitting. You need to focus on your breathing. For 4 counts, each stage is performed: inhale-hold your breath – exhale – hold your breath. Or inhale for 4 counts and exhale for 7 counts.
Визуализации Visualizations. Imagining yourself in a pleasant relaxing environment with the smallest details (lying on a chaise longue under a blue umbrella, listening to the sound of a wave, feeling a warm breeze ….) also sets the body and brain to rest and helps you fall asleep.
⦁ Listening to relaxing music before going to bed.
And a few more important rules so that a swarm of annoying thoughts does not interfere with falling asleep:
Go to bed only when you have a feeling of drowsiness, that is, you really want to sleep
You can't do anything else but sleep and have sex in bed. The brain should not associate the bed with the study, where you think, or with the kitchen, where you eat, etc.
If you couldn't fall asleep within 15 minutes due to internal sensations, you need to get up and go to another room. You can go back to bed when you feel sleepy and are likely to fall asleep.
Even more information about the methods of improving sleep and sleep quality can be found in the book by R. V. Buzunov, S. A. Cherkasov ” How to overcome insomnia. Healthy sleep in 6 weeks.” The book is sold in the publishing house “Peter”, as well as bookstores (Litres, Labyrinth, Ozon, Read the city, Moscow House of Books, etc.) in paper and electronic format.
The book by R. V. Buzunov “Tips for Healthy Sleep 2.0 ” can be downloaded for free
I will tell you a little about the so-called concept of sleep hygiene, how to fall asleep and sleep properly:
1.You need to sleep just enough to rest, and then, running for feats
2. Try to go to bed and get up at the same time.
3. Don't force yourself to sleep
4. After lunch, it is better to give up caffeine-containing napkins
5. Don't drink alcohol before going to bed
6. Stop smoking in the afternoon.
7. Set aside all your worries and problems for the next day, you can make a list of things to do tomorrow, this will allow you to forget about problems.
8. Regular physical activity, but not less than 4 hours before bedtime.
9. It is better not to use glowing gadgets(tablet, phone, etc.) before going to bed
If you follow these recommendations on a daily basis, your sleep should return to normal.
If not, there are medical ways to correct sleep, but this is as a last resort.
After all, insomnia is when a person has time to sleep but he can not fall asleep for a long time, he sleeps little and plo wakes up early in the morning and then can not fall asleep, he can not sleep all night without waking up.
Cognitive hyperexcitability is a frequent companion of many mental illnesses, including information depletion syndrome. What do you need? first, contact a specialist somnologist to undergo a psychological examination and identify the factors why you have cognitive hyperexcitability, the presence of anxious ruminations. Waiting for an appointment
Perhaps the sleep mode has simply shifted, and the body is used to falling asleep late. You can try not to sleep at all for one night on a weekend, or set the alarm early for 3-4 hours, and the next day also go to bed at 12.
If obsessive thoughts interfere, you can try to distract the part of the brain that is responsible for speech. To do this, you need to focus on thinking in your own invented non-existent language. For example: karamolu vipolu sha buramota vivodontiki doby vyby turmachendra lu zhvulu halpinestra vrigundiny well, and so on, make up words, while trying not to cling to the real words that appear in your mind. Then after 10-15 minutes the consciousness will relax and it will be easier to fall asleep.
And just think about how many thoughts were aimlessly spent during this time. So sorry that you spend your life energy, not on creation, but on simply staying up at night and thinking about everything in the world, just not about how to improve your life, mental and physical health. And start sleeping in order to gain strength for the implementation of goals.
If you don't sleep , at least direct your thoughts to the goal. Pick up a rosary and repeat your next goal. For example: “I've increased my income by 10%!” And so repeat 1000 times-this is already a couple of hours. And if up to 5 hours , then repeat all 3000 times. That's how much benefit you'll get from staying up and working for yourself. In a couple of months, you will have such a sweet dream, from the fact that you are happy with your life. Continue and you will be happy!
Take 1-3mg of melatonin and 500-1000mg of glycine half an hour or an hour before your desired bedtime , then go to bed without waiting for drowsiness. It is not addictive, it is sold at any pharmacy without a prescription.
I suffered from exactly the same sleep disorder before I found a full-time job. How did you normalize the mode? Very simple. First, try not to sleep for a whole day. Secondly, during these days without sleep, try to get as tired as possible and not drink coffee/energy drinks. Believe me, the mode will immediately return to normal)
You do not need to fall asleep, but go outside and start digging a hole you can stop every 4 hours for 15 minutes you need to dig it until the moment when you start to fall asleep the first night you can fall asleep right there then every next day you will need to dig less and less and sleep will come earlier along the way
The recipe for falling asleep quickly is very simple. Keep busy all day, go to the gym. If you are on your feet from 7 am to 9-10 pm and spend this time actively and profitably, then such questions will not arise.
And when I'm faced with a similar situation, I stick an earpiece with audiobooks in one ear. It is best to fall asleep to fairy tales, but any other relaxing genre is also suitable) then thoughts switch to the text being told and do not interfere with sleep
It helps me a lot to lie down on my back before a deep sleep, for a long time, when you turn over on your side, you will feel tired. And then there's just one hundred percent option, honestly, just relax and repeat “sleep, sleep, sleep, sleep…” I swear, all these sedative methods of yours just weren't lying around. Try.
I had this for a very long time, and it was almost impossible to fall asleep without sleeping pills. I fell asleep only in the early morning, and in the morning it was impossible to wake up. constantly went to bed with thoughts and thoughts and did not specifically concern me they were very diverse. Since then, I've only been sleeping with the TV on for 26 years. But there was another problem, when I have dreams I can't wake up on my own
It is very important how busy you are in the morning. If you don't have to go to work, study, see an infant in the morning, etc. – you have chosen a free mode that is comfortable for you. And this does not mean, of course, that such a choice is correct. Worst of all, if you still have urgent regular business in the morning. Then it is clear that your nocturnal thoughts are more important than your daily tasks, and if this is the case, a radical solution is required: getting rid of negativity only by sorting out thoughts in your head will not work. My advice is to solve the problem if it is still possible, then you don't have to think about it. You should still think about solutions during the day, and at night – relax as much as possible to give your brain a rest. It is better to relax for a good fall asleep, imagine something good from childhood or send packages with a load of heavy thoughts by mail (you need to pack them in a box, close them tightly and give them to the postman). You can send as many such packages as you want, it is important to imagine everything in detail: what material the package is made of, what size, what you put and how you will pack it so that it does not fall out, but after that you should immediately switch to something else-after all, you have already sent it, which means that the issue is resolved. Usually enough to fall asleep 1-2 packages or a vivid impression from childhood: how did the popsicle smell, how did the sun shine, what were the flowers in the flower bed, etc.
For me, the best sleeping pill is the Simpsons series. The regime is difficult, you have to go to bed late and get up early. Plus: dozens of thoughts, tasks, ideas, etc. are constantly spinning in my head. Here, it would seem, everything suggests that I should pass out instantly, but alas, like a significant part of people, I often went to bed realizing that I would get up in an hour, I went to bed 4 hours ago, and did not sleep for a second.�
I've always been a huge fan of The Simpsons, I used to watch them “under” breakfast or for relaxation, but then I realized that in order to banish daytime thoughts and relax the brain, the Simpsons is the first remedy)�
The recipe is simple:�
1 gadget or computer ( optional )
1 episode (preferably one that you know well )
1 timer to turn off the gadget / computer
Turn on the Simpsons series and turn down the screen brightness. Jump into a preheated bed and cover yourself with a blanket. Cook on low volume for 22-25 minutes.�
Your beautiful dream is ready!
In order not to think about anything before going to bed, you should completely relax your jaw and tongue. Since our tongue always moves when we're not even talking out loud, if you relax it, the thoughts will gradually leave your head and you'll fall asleep in peace.
On the level of my own modest experience, I can assume that this is due to an overabundance of energy that was not used up in the daytime. It can be directed in any direction you need and kill two birds with one stone: force yourself to do what you have long wanted to do, and provide the body with full-fledged fatigue at the time of lights out.
Concentrating on my breathing helps me get rid of insomnia. Just try to “listen” to how you breathe, think about how your lungs are cyclically filling with air.
Maybe the atmosphere for sleeping is not suitable, it is best to fall asleep in a non-stuffy room, without external noise stimuli, on a fresh bed and not tire your brain and eyes by watching TV/Internet an hour before bedtime. You can try to drink hot milk with cookies, or chamomile tea. Usually, if I sleep during the day, I get terrible insomnia at night
At night, when you go to bed, you are left alone with yourself in silence, and then you start to sweat all the thoughts that have accumulated during the day. I advise you to spend less time with gadgets at least before going to bed, it helped me personally)
Duck, what's the real deal? The same nonsense, and the dreams are terrible, but I can wake myself up by screaming. This is my first time doing this!! Can someone advise what?
There was a period in my life when I was also looking for a way to solve this problem.
I learned to calm my agitated brain: I filled my thoughts with reading “monotonous texts” (poems, prayers) on paper in bed, listening to repeated phrases (foreign ones) and mournful music. The head doesn't want to take it in, so it shuts down.
There is another way – to get up and do boring physical work that you don't like: washing floors or dishes, ironing clothes, washing by hand. Here the body does not want this, and it is better to dive under the blanket and forget about sleep.
Well, you need to go to bed in a well-ventilated, darkened room, in silence, away from electronic devices.
Very funny comments, actually �doesn't help much if the mode is actually shifted. It is better to live in the fresh air, because one of the causes of insomnia is lack of oxygen in the brain tissues. But even this does not always save. Sports save you, only cardio training. Again, the blood is oxygenated. If you smoke, try to quit. A person is still lucky that he falls asleep at 4, and when 8-9 in the morning and before 12 as I have periods-it's more difficult. And do not lie in bed definitely.
I had the same problem))) Like most people who think))) Read the books you've read and watch the movies again !!! At these moments, your brain already knows the plot well and does not include conjectures and dogatas, but loosely enjoys the action. It's not a thriller, and not horror!!! You can also try breathing hymnatics right while watching the movie. 1-Inhale for 7 seconds. 2-Hold your breath for 4 seconds. 3-Exhale for 8 seconds. After 15 minutes, you sleep like a Maladen!
Write down your thoughts, put them in order, give vent to your imagination-it always helps me, I immediately fall asleep, even at 3-4 hours, but with a calm soul. For a few such “sessions”, you will get out of what was bothering your head so much. But don't stop there – save what you've written down, make a story out of it, make an argument, maybe you'll find a writer in yourself 🙂
It's very simple! Don't think!)
And no, I'm not kidding. All your “thoughts” in your head are called internal dialogue, you reason with yourself. I often do, too. So, learn how to disable this dialog. When I notice that I can't sleep for 20 minutes because of thoughts, I just try not to think and after 5 minutes I'm already asleep.
The hardest part is not actually thinking. Don't say it to yourself… try to feel your breath, each inhale and exhale, you can imagine images in your head, some situations, etc. The main thing is not to say a word… just images, not words
It is also a great way to help you fall asleep and, at the same time, strengthen your memory with a thought process such as “remember every minute of the past day.” Try to remember everything from the very morning until the moment you went to bed. In most cases, it helps to fall asleep, somewhere in the middle of a series of memories)
The most important and correct thing to do in such a situation (which is called insomnia) is to do the following two things:: 1. Stop lying in bed for more than 20 minutes without sleep. If you don't fall asleep, you get up and do something quiet, like reading a book until you feel sleepy. You only go back to bed when you want to sleep, even if it's 4 in the morning. It is very important not to lie in bed without sleep.�
2. Wake up at the same time as before. I.e. fell asleep at 4 am, woke up strictly at 10. You'll be sluggish the next day, but your sleep time will pick up noticeably. It is very important to continue to follow these rules: get up at the same time, go to bed (that's literally under the blanket lay down) only when you want to sleep (eyes stick together).
The third recommendation is also important, but people rarely follow it, because it is complex. You must enter worry time. This is the time that you devote to yourself during the day for all the heavy disturbing thoughts that come to you at night. That is, all disturbing thoughts you think about in a strictly allotted time.