Did it ever happen to you that moment when you lower your head on the pillow and at that moment thoughts start to accumulate in your head? That can really affect our ability to fall asleep, especially when it comes to negative thoughts.
Insomnia is a common problem today.
– Anxiety is what actually wakes us up. The good news is that, as our anxiety triggers bad thoughts, so we have the ability to invoke good thoughts and have a better sleep, says Dr. Steve Orma, a psychologist and author of the book “Stop worrying and go to sleep: How to put insomnia to bed for good.”
1. Identify what it is that makes you concerned.
– Discovering the source of your anxiety is an important step. If you suffer from insomnia, you feel anxiety due to going to sleep, and if you have anxiety that is not related to insomnia, than it is a consequence of the accumulated thoughts and problems.
2. Get out of bed.
– Most people stay in bed and hope to get tired and fall asleep, but that usually does not happen, says Dr. Orma.
– After a while, people unconsciously begin to associate being in bed, is to be awake. If you do not fall asleep within 20 to 30 minutes, get up and go to another room.
3. Change the time when you go to sleep.
– If you constantly have a problem with falling asleep, maybe you should change your sleep schedule.
– It is a mistake that most people make. They go to sleep because it is their time to go to sleep, and not because they are sleepy. Then it keeps them awake, not anxiety, but the fact that they are not tired enough to fall asleep, says Dr. Orma.
4. Write down what is on your mind.
– Researchers claim that writing down negative ideas and problems, may help you clear your thoughts.
– Take a piece of paper and write down everything that bothers you, regardless of whether it is a problem with a dream or a job or a relationship. Then, you cannot solve problems. Leave the list next to your bed, you will take care of it tomorrow, says Dr. Orma.
5. If nothing helps, try to keep your mind occupied with something else.
– If none of what you tried has helped, try to keep your mind occupied with something else. For example, read a book, listen to music, drink some tea or meditate. Avoid using the phone or the computer, because those devices will keep you awake longer. If your insomnia or anxiety disturbs your daily life, you should consult a doctor.