Can’t sleep: how to cure insomnia

Insomnia is a common condition in which a person has difficulty falling asleep or staying asleep. It can be caused by a variety of factors, including stress, anxiety, poor lifestyle choices, or medical problems. If you suffer from insomnia and want to find ways to treat it, in this article we will look at some useful tips.

How to fall asleep if you don’t want to sleep: the best techniques

1. Create a regular sleep schedule: Try to go to bed and wake up at the same time every day, including weekends. This will help establish an internal sleep rhythm and get used to a certain schedule.
2. Create a calm atmosphere before bed: Create a relaxing environment in your bedroom before bed. Avoid bright light and noise. Try listening to calm music, reading a book, or using relaxation techniques such as meditation or deep breathing.
3. Limit your caffeine and alcohol intake: Caffeine and alcohol can negatively impact your sleep quality. Try to limit or avoid their consumption, especially in the late afternoon.
4. Avoid heavy meals before bed: Eating heavily nutritious foods before bed can create stomach discomfort and make it difficult to fall asleep. Try to eat light meals a few hours before bed.
5. Establish a Physical Activity Routine: Regular physical activity can help you eliminate excess energy and reduce stress, which promotes better sleep. However, avoid intense physical activity in the late afternoon as this can affect your body’s arousal.
6. Practice relaxation techniques before bed: A variety of relaxation techniques, such as progressive muscle relaxation, yoga, or deep breathing, can help relieve tension and prepare the body for sleep.
7. Avoid using electronic devices before bed: Bright lights and blue lights from electronic devices such as smartphones, tablets or TVs can disrupt your sleep. Try to avoid using them a few hours before bed.
8. See a professional if necessary: If insomnia continues for a long time and is interfering with your normal life, it is important to see a doctor or sleep specialist. They will be able to conduct further research and offer personalized treatment.

The best techniques for falling asleep

Breathing exercises:

• Sit in a comfortable position or lie on your back.
• Close your eyes and focus on your breathing.
• Inhale slowly and deeply through your nose, then exhale slowly through your mouth.
• Focus on each inhalation and exhalation, ignoring other thoughts and sensations.

Progressive muscle relaxation:

• Lie on your back and close your eyes.
• Tighten your leg muscles, holding this tension for a few seconds, then relax.
• Move on to other muscle groups, tensing and relaxing them in turn: buttocks, stomach, chest, arms, neck, face.
• Focus on the feeling of each muscle group relaxing, releasing tension and allowing your body to release tension.

Meditation:

• Find a comfortable place where you can sit or lie quietly.
• Focus on your breathing and allow your thoughts to flow away.
• If your mind starts to wander, return to focusing on your breathing.
• Practice meditation for 10-15 minutes before bed to calm your mind and body.

It is important to understand that each person is unique and what works for one may not work for another. Experiment with different methods and approaches to find what works best for you. Healthy sleep is an important part of overall well-being, so it is worth paying enough attention to its quality and duration.