Not everyone can boast of deep, full and healthy sleep. Insomnia is a serious and fairly common sleep disorder. Its causes can be conditionally divided into physiological and psychological.
Instructions
Step 1
Physiologically, the onset of sleep is impeded by eating at night, smoking, drinking alcohol, diseases of the internal organs, taking medications, an unfavorable sleeping environment, noise, light, and an uncomfortable bed. It is desirable to minimize the impact of such factors.
Step 2
Of the psychological causes of insomnia, the main ones are fear, anxiety, internal contradictions and internal experiences, unrealized aspirations. The worries of the day depress your psyche, and you will not be able to sleep peacefully until you let them go. First, you need to understand them, highlight and formulate them.
Step 3
Business competition, crying children, endless streams of cars - all these impressions and memories of the past day penetrate your thoughts and overexcite your nervous system, making it difficult for you to feel yourself in a quiet and peaceful place, so necessary for good sleep.
Step 4
In a dream, a person cannot control himself and his life. Therefore, falling asleep, ask yourself: how much do you trust yourself and what is happening around you? Maybe you are clinging to something and are afraid to let go, to lose? All this can provoke a high level of anxiety and difficulty falling asleep.
Step 5
Sleep is not only a recuperation, but also a period of lack of control. Many people are horrified by this fact: "What will happen during this time without my knowledge and experience!" They cannot refuse to temporarily "turn off" their own consciousness, and therefore cannot relax and fall asleep.
Step 6
Try walking for at least half an hour before going to bed to cope with insomnia. Discard contacts with the TV and computer 45 minutes before the expected "hang up". Take a warm shower before bed, and have dinner beforehand, about three hours before, so that a full stomach does not interfere with your relaxation.
Step 7
When you go to bed, take a look at your body "in parts" in your mind's eye. Stretch your arms and legs freely and imagine them alternately very heavy, leaden, then airy and light. You can relax each finger, hand, each vertebra separately. Imagine yourself in a very beautiful place where a pleasant breeze is blowing, look at your body from above, from the side. This will require you to exert inner attention, but with due diligence, such a procedure will give you the cherished fatigue and soft, even sleep with pure awakening.
