There are nights when we feel like sleeping, but we can’t because insomnia takes over us.
Dr. José Luis Pérez-Albela Beraún in his book ‘El sueño sagrado’ gives us some tips for falling asleep.
Eliminates the fear of insomnia.
People with insomnia tend to develop the fear of losing the ability to sleep or not being able to perform the next day’s activities and responsibilities. Eliminate that fear. This way you will sleep and also fulfill all your responsibilities, because the body is able to change bad habits.
Change begins in our thinking and mental programming.
Shorten sleeping hours.
A sleep disorder study conducted at the Mayo Clinic found that, shortening one hour of sleep in bed, 90% benefited and could fall asleep.
If you spend more hours in bed than you sleep, you’ll have the idea that you haven’t slept long enough and will extend even longer to stay in your bed and not sleep anymore.
The consequence will be that you will wake up more times or stay awake longer in the middle of the night and enter a vicious circle, because the longer you are in bed, the longer you will be awake and you will rise frustrated and exhausted.
It’s best to go get some sleep later, and get up at the same time every day. After a few weeks of applying this routine, your body will get used to the new schedule and you will sleep deeply and better than when you went around in bed.
When you go to sleep, avoid thinking you have to.
Did it happen to you that before you go to sleep, you’re reading or watching TV, the dream beats you and, when you decide to go to bed, you can’t do it?
This is very common and it happens because when we go to sleep we think we have to. The more you concentrate on this thought, the sleep will clear and not occur.
For this, focus your mind on something else, relax, take reflexology therapy, pray, read a book, listen to soft music, so that the dream comes naturally. If you decide to read it with a proper light, dim, and that the reading is relaxing, no suspense or dramas.
Let the routine work.
Have the same routine before you sleep. It seems inconsequential, but if you do the same thing every night and then go to sleep, the brain will associate that routine with sleep.
Some people have rituals before they sleep, put on their pajamas, brush their teeth, or read. While they’re doing it, they’re feeling relaxed.
The important thing is to repeat every night the same routine to signal the brain. After the routine is over, it’s time to rest and sleep.
Give yourself some time to relax.
The last activity before sleep is very important, you can dedicate it to talking with your children or a relative, a board game or a hobby.
Another option is to walk or walk the pet this is very beneficial. Then take a bath of warm water, this is basic because it makes a discharge of ions that accumulate in the body due to daily stress.
Put on your pajamas and have a circular facial massage, close your eyes and massage around them, forehead, temple, cheeks, you will feel a great relaxing effect.
Keep a regular schedule.
If you have trouble sleeping, having different schedules won’t help you fall asleep. Keep track of your bedtime every day and create a routine.
If you are in a meeting of friends where you feel very good or having a good conversation with someone, please, but try when there are no events, no reason to alter it, to continue with the routine.