Contrary to popular belief, coping with insomnia is not at all difficult, you just need to follow a few simple rules, they write "

Get up at a fixed time. This simple rule prevents the development of " For those who have disturbed sleep, this is a firm rule, according to the online edition for girls and women from 14 to 35 years old Pannochka. net 2. Sleep in bed only. The bed should be used for its intended purpose and there is no need to turn it into a place for reading, discussions, sad thoughts..

Create an evening ritual. The habitual actions that you perform before bed help prepare the body for a night's rest.. And then sleep will most likely come quickly.

One of the evening “settings”: air out the room, brush your teeth, wash your face, check the alarm setting, turn off the phone and lie down. When you take a horizontal position, your subconscious mind perceives this as a signal that it's time to sleep.. Therefore, you should not read in bed, otherwise you risk having nightmares or delaying the process of falling asleep..

Avoid daytime naps. If you slept after dinner, then it will be difficult to fall asleep in the evening. So it's better to go for a walk after dinner..

Don't be nervous, even if you can't sleep. The more effort you put in and the more you want to fall asleep, the more inaccessible sleep becomes..

Do relaxation exercises. It is necessary to lie on your back and completely relax all the muscles of the body, paying special attention to the muscles of the face.. And several times slowly and lazily scroll through the phrase in your mind: “My muscles are completely relaxed, my body is resting, nothing worries me”. You need to try to relax, and sleep will come involuntarily, by itself..

Count in English. Lie on your back without covering yourself with a blanket, and, having completely relaxed all the muscles of the body and face, begin to breathe slowly, mentally pronouncing each time on a slow exhalation: one, two, three... and so on up to fifty and back. Soon your thoughts will start to get confused and you will feel a slight chill because your body temperature has dropped a little.. After that, turn on your side and cover yourself with a blanket.. It will become warm, cozy and you will slowly fall asleep. I foresee the question: why is it necessary to count in English or another foreign language? Counting slow exhalations in a non-native language is much more difficult than in Russian.

Considering in this way, we, as it were, turn off the long-term memory channel and get rid of annoying thoughts that interfere with falling asleep.

Disable thoughts. Many of us, going to bed, begin to take stock of the day and engage in self-criticism.. There is another easy way to do a " An hour before bedtime, dress for the weather and walk at a measured pace for 20-30 minutes. During this time, you will have time to analyze the events of the day and tune in to a lyrical mood. Do not forget to open the window in the bedroom before leaving the house..

aspect. net.