What is commonly called insomnia is most often not. Rather, a mild sleep disorder, when the eyelids do not even think to close, no matter how much you want to sleep.
If counting the bouncing lambs isn't helping you, there are a few other psychological and physiological tricks you can use to help you fall asleep.
Instructions
Step 1
Turn around in bed. It's like sipping in the morning, just the opposite. Tighten and then relax your neck, shoulders, back, arms and legs. Then try to get comfortable, take a body position in which all muscles are completely relaxed.
Step 2
Breathe frequently and then even out your breathing rate. In general, carbon dioxide has a depressing effect on the brain and, as a result, sleep comes faster. To enhance the effect, you can take several breaths and exits in a plastic bag, but do not overdo it. Or inflate a couple of balloons.
Step 3
Meditate. Try to clear your mind of thoughts and worries, imagine yourself in a place that is comfortable for you and just go with the flow of images, replacing one another. Breathe evenly, deeply, until you feel peace in your soul. This will make it easier to fall asleep. I advise believers to read the prayer silently or in a whisper.
Step 4
Find the cause of your concern. Often in the running days we ourselves do not notice how we fall into the trap of the subconscious. When we try to extinguish fear or guilt, we hide them deep inside. But the subconscious mind, ruling at night, again pulls out the skeletons hidden in the closet. Your task is to understand the reason, the very point after which insomnia came. Find it - and half the job is done. It remains only to make a decision to change the situation: to forgive the offender or yourself for something, choose the lesser between two evils, or something else.
Step 5
Tune yourself to sleep with calm music, audiobooks, adjust or completely dim the lights. To enhance the effect, you can use an aroma lamp with juniper, rose or lavender oils, incense, and more.
