Insomnia is a common phenomenon that leaves our bodies feeling exhausted. To “free themselves”, many people turn to sleeping pills as a necessity. However, the overuse of sleeping pills is often detrimental to health. There are many other long-term methods that can help insomniacs achieve a good night’s sleep without relying on medication.
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Below is information about several proven methods and tips provided by Dr. Paul Glovinsky, a clinical psychologist from the United States:
1. Psychological Adjustment Method.
This method guides patients on how to recognize thought patterns and psychological states that contribute to insomnia and how to change them. “With this method, patients feel as if they can self-treat their insomnia,” says Dr. Paul Glovinsky. Whenever you find yourself tossing and turning at night, instead of immediately turning to sleeping pills, consider taking steps to improve the situation, such as going to bed later than usual. If you lie in bed for six and a half hours but only sleep for six, it’s better than lying in bed for nine hours and still only sleeping for six.
2. Relaxation Method.
This method focuses on muscle relaxation techniques and guides patients on how to recognize the time of day and night when they feel tired. Dr. Glovinsky states: “With the relaxation method, your new day will be completely free of fatigue and stress.”
Tips for a good night’s sleep:
1. Prepare for Sleep.
According to Dr. Glovinsky, “what we do during the day or right before sleep will affect our sleep at night. It’s hard to get a good night’s sleep if you’ve been stressed all day or drinking too much coffee. Make sure to ‘unload’ or resolve any issues causing you stress before bedtime. This means we should prepare ourselves before going to sleep.”
2. Monitor Your Sleep.
Tracking your sleep habits or knowing the times you sleep best can be more effective than you think. Many people believe sleep is entirely random, sleeping whenever they feel tired, but if you pay attention, you’ll find that’s not the case. Some people only sleep well in the morning, while others can fall asleep immediately after lying down but wake up after about four hours. Once you establish your “schedule”, you will know how to avoid “tossing and turning” all night.
3. Exercise or Bathe Before Sleeping.
About three to four hours before bedtime, you can engage in light exercise or take a warm bath. This will help raise your body temperature before sleeping. Doing this at the right time will help you achieve deeper and better sleep.
4. Leave Worries Behind at Bedtime.
Dr. Glovinsky suggests, “instead of going to bed with a worried mindset, you should sit in a chair and relieve any stress before getting into bed.” One way to relieve anxiety is to write down your thoughts on paper. Doing so will help you feel much more comfortable and you will be able to sleep well.
5. Set a Reasonable Bedtime.
You should establish a fixed bedtime for yourself. This has been shown to be very effective for sleeping. On weekends, if you wish to sleep in, you should only extend your sleep by about an hour, and not more than three or four hours.
6. Utilize Light.
If you find yourself waking up too late, let sunlight be your alarm clock. Gradually, you will develop a habit of waking up earlier. If you feel sleepy too early and do not want to, use bright lights in your room in the evening. This will help you avoid getting sleepy too soon.
