If you suffer from stress and insomnia: a psychotherapist told how to get out of the vicious circle.

In a state of stress, a high level of adrenaline leads to the fact that even during sleep, the body does not rest, but continues to work actively. From this, a person wakes up even more tired.. There is a “vicious circle”: stress causes insomnia, and insomnia increases stress.

This was told by the candidate of psychological sciences, psychotherapist Natalia Portnitskaya.

Prolonged stress, high levels of anxiety, tragic events can cause chronic insomnia. The situation is complicated by the use of coffee, tea, drinks with caffeine, nicotine, alcohol.

Signs of insomnia:.

a person has difficulty falling asleep, even if he is very tired during the day;

waking up several times a night, unable to sleep at night, feeling tired upon waking;

difficulty concentrating, feeling sleepy during the day.

due to lack of sleep, fatigue, somatic diseases, hallucinations may occur.

How to get rid of insomnia and help yourself fall asleep If you are in at least a relatively safe place to adjust your sleep pattern, you can use the following methods:.

Try to go to bed and get up at the same time, even if you can't sleep. You should choose the time when you feel the most sleepy.. Remember that the first 3 hours of sleep allow the body to recover by 70%.

Try to fall asleep before midnight for maximum melatonin production Do not read the news at least half an hour before bedtime If there is a need to monitor air raid alarms, it is better to alternate between each other so that others have the opportunity to at least 3 hours of sleep without interruption.

20 minutes of sleep during the day can significantly improve well-being and rejuvenate.

Use breathing techniques: listen to your own breathing, try to inhale and hold your breath, exhale slowly.

Before going to bed, apply mini-screening of bodily sensations: carefully listen to your own breathing, focus on the sensations in the fingers, gradually raising your inner gaze of attention above the elbows, shoulders... Also “scan” the rest of the body with your inner gaze.

If you can't fall asleep, try getting up and doing activities that usually bring you peace of mind: reading a book, knitting... but NOT watching the news. As soon as you have the slightest desire to sleep, go to bed.

Light physical activity during the day and at least minimal exposure to fresh air between air raid alerts will increase the likelihood of falling asleep on time..

Restore, as far as possible, the pre-war schedule of life. Routine activities allow you to escape from stress and maintain the usual rhythm of life.

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