Sleep experts have said that the mind can be prepared for restful sleep by following certain measures. Photo: File
London: Most of the people turn off the lights at night and when they go to sleep, the thoughts get busy and sleep runs away.
Experts have suggested some procedures for this.
After doing all the work, when we lie down to sleep, worries, worries, problems, to-do’s and other preoccupations keep coming to mind.
Bed and sleep relationship
Do not make the bed a place to read, eat or drink or look at mobile phones. Consciously tell the mind that this is just a place to sleep. If you don’t do this, you will give yourself conditional insomnia (conditional insomnia) which will gradually take over.
Go to bed only when sleepy. That is, turn to the bed only when the eyes start to feel heavy, sleep dominates. If one has to scroll mobile phone, watch TV or do something else while sleeping, it wakes up the mind and does not induce sleep.
If you do not fall asleep after 15 or 20 minutes of lying in bed, get up and go to another room. Drink water, or read a book and try to sit comfortably. When sleepiness prevails, go to bed and try to sleep again. Solve a puzzle that takes brain power and makes you feel tired.
If you do this, after two or three cycles, your body will be ready for sleep. Many people have benefited a lot by doing this.
Similarly, wake up at the same time in the morning and get out of bed, no matter how late you sleep at night. This will help in strengthening the sleep cycle. If this process is maintained for several hours, the body clock will automatically improve.
Clear your mind of thoughts
At the time of sleep, it is important to clear the mind from all kinds of worries and worries. A better way to do this is to replay in your mind happy events or positive experiences in life. This process is called cognitive refocusing. Better to relive those moments that are clear and fresh in the mind. This will help in concentration.
Then I remind you that negative thoughts and worries come back to haunt us. It is better to stay away from them.
Relax the muscles and tendons
An effective procedure is called ‘muscle relaxation therapy’. In this, calm the tense parts of the body and bring it to a state of relaxation.
Visualizing beautiful scenes, listening to music, breathing exercises and other activities can be helpful for this. It is important to relax the mind while lying down and welcome sleep while remaining calm.
Time table of problems
Set aside time for worries and worries during the day and think about it. If you do this, they will not attack at night. The best way to do this is to make a list of the worries and thoughts that are bothering you during the day and write them down.
Nighttime awakenings are part of the routine
If your eyes open at night, don’t think of it as a disease, rather it is a normal part of your life. The reason is that sleep cycles continue. In it, the gusts of light and deep sleep come and go. So occasional awakenings during the night may be part of the routine.
According to experts, sleep can be improved by following these issues.
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