By 
Millions of people have trouble sleeping. It is, in fact, estimated that ten percent of Americans suffer from insomnia at any one time, and millions of sleeping pills are consumed each night as a result. However, there are several things you can do that will significantly improve your sleep, and surprisingly many people who suffer from insomnia never use them. It is well known that sleep is affected by both physiological (body) and psychological (mind) factors, and both must be addressed if you want to improve your sleep.
Body factors are related to what is called a “body clock.” Actually, there are several biological clocks. One is directly related to the dream; Several others are indirectly related as they regulate the hormones your body releases at night, such as melatonin, serotonin, growth hormone, and cortisol. A watch also regulates body temperature at night. In ideal circumstances, these clocks are all synchronized.
The psychological or mental factors that affect your sleep are your thoughts, emotions, anxieties, stress, etc. They are generally associated with an overactive mind, and people with insomnia have been shown to have overactive minds; in particular, their minds are cluttered with anxious thoughts that create negative emotions and tensions that prevent them from sleeping. You have to control both your biological clock and your thinking if you want to sleep well. The five rules to help you do this are as follows:
1. Begin by resetting (or realigning) your body clock.
Your body clock is like an ordinary clock in that it has a 24-hour period and, like ordinary clocks, it can go out of alignment. What does this mean? Your body clock adjusts to your sleep and wake schedule, and because it knows this schedule, it tells your body when to get ready for bed and when to get up in the morning. As long as you keep a regular schedule, this watch will work efficiently. But if you stay up late and start sleeping late, especially on the weekends, your biological clock may not adjust properly and you realize that you are not sleeping when you are supposed to, or you wake up earlier. habitual. In short, your biological clock has gone out of whack and needs to be readjusted.
Also, your biological clock controls your body temperature at night. Allow it to decrease by one of two degrees until about 4:00 AM and then slowly begin to rise. About two hours later, he gives you a wake-up call. If bedtime and wake-up time are irregular, this watch is not sure when to wake you up. Therefore, you need to reset it by going back to a regular schedule.
2. Once your body clock is reset, you must develop sufficient sleep drive, which in turn creates a sleep “pressure” that puts you to sleep.
You create a sleep urge by creating a “sleep debt.” Most people are awake for about 16 hours out of 24 hours a day. This means that they have an 8 hour sleep debt when they go to bed. However, if you have trouble sleeping, an 8-hour sleep debt may not be enough to get you to sleep quickly. Your sleep debt, which creates your sleep drive, increases if you stay awake and active as long as possible during the day. In particular, make sure you get as much sunlight as possible (it’s the sunlight that increases your sleep drive). Also, you shouldn’t take naps during the day (assuming you have insomnia), and you should make sure you don’t sleep in late to regain sleep that you may have lost during the night. If you lost some sleep (assuming you don’t sleep late), your sleep drive will be higher the next night because you will have a higher sleep debt. This will create additional “pressure” for you to sleep.
3. make sure you “get ready” for sleep
Many people are tense and have anxious thoughts throughout the day (mainly due to our fast-paced, high-pressure society, and have trouble relaxing before going to bed. Their mind is in “full swing” all day and not They can turn it off before going to bed. However, it is important to make sure to “let it go” before going to bed. Usually, there are two types of thoughts in their minds: non-emotional and emotional. The worst are the thoughts emotional, but non-emotional thoughts (decisions, planning for the next day) can also be a problem. It is important to allow a “cool down” period before going to bed to get rid of them. This means you should spend at least half hour (or preferably an hour) relaxing and getting ready for sleep. Several of the things you can do during this time are:
- read
- watch TV (make sure it’s not violent)
- take a warm bath
- to meditate
Make sure your mind is “quiet” before you go to bed. Also, you need to make sure you are sleepy. If you are not sleepy, wait until you are.
4. Once in bed, don’t try to force yourself to sleep
The goal, once you are in bed, is to allow yourself to go to sleep as quickly as possible. If you’re awake for half an hour or more, don’t fall into the trap of trying to force yourself to sleep. In fact, this is the worst thing you can do. Think back to when you were younger and slept well. Did you go to bed and “try to sleep”? No, the dream has just arrived, usually effortless. So don’t try to force yourself to sleep, let it come naturally. This may seem easier said than done. But if your sleep drive is well prepared and you have good sleep debt, you will sleep. If you are still awake after an hour or so, get up, go to another room, and read or meditate until you are sleepy.
5. Calm your mind
If you’re still having trouble, you’ll have to calm your mind even more, and there are a couple of different approaches to this. The first thing is to completely clear your mind, leave it blank. Then think of a nice picture: a mountain scene you saw once, a nice day at the beach, or a family gathering. Keep your mind fixed on that. Relax and enjoy it until you fall asleep.
Finally, don’t worry if you don’t get 7 or 8 hours of sleep. Any sleep you lose will help build a better sleep drive for the next night. And don’t worry if you wake up at night. Accept it, relax, turn around and go back to sleep