Insomnia is one of the most common problems of the modern world. Sometimes it becomes even more complicated when the situation in the world makes us feel extra stress, and isolation and staying at home create new difficulties for sleeping. However, there are some simple tips that will help ease this process. Here are some recommendations from the Associate Professor of the Department of Psychology at the Syracheras College of Arts and Sciences, Dr. Lee Hellis.
One of the most important tips is not to use a bedroom for other things other than sleep. If you are lying in bed and cannot fall asleep, it is better to stand and do something calm. Leaving the bedroom and doing something else will allow the body to associate this place only with rest. The screen of your phone, computer or TV at bedtime can affect the quality of sleep, because the blue light they emit can inhibit the production of melatonin hormone - important for falling asleep. So try to limit the use of electronic devices at least an hour before you go to bed. Darkness promotes the production of melatonin, which helps the body to fall asleep. Therefore, it is important to use dense curtains or blinds to block any light that can interfere with your sleep. Daytime sleep can disturb your biorhythm, so you should limit its duration. It is also important to avoid caffeine consumption in the afternoon, as it can stay in the body for several hours and interfere with normal sleep. Checking the time when you can't sleep can cause even more concern and exacerbate your experiences as you "lose" time. This will only increase the level of stress and complicate falling asleep. Before bed, try to practice meditation or awareness. These methods help to relieve stress and adjust the mind to rest. A simple method is to focus on your breath or imagine a calm, peaceful landscape.
By applying these tips in everyday life, you can significantly improve the quality of your sleep and cope with the problems of insomnia, which have become especially relevant in the conditions of global changes in the world.
