I have been getting insomnia for a few weeks, and I can’t fall into deep sleep every night. Once getting up in morning, I often feel tired and sleep-debt. Sleep-debt is a word invented by myself, because I think that the symptom of insomnia implies lack of enough sleep.
From some materials, I have learnt that many people suffered from insomnia actually tend to think about many things before bed, for example, they often think about what to eat for tomorrow night's dinner or money issues before shutting your eyes at night, which I also often do. It is proved to prevent you from getting sleep.
And, I collect several tips for improving one’s (including me) quality of sleep:
1. Keep your breath proper. Certainly, everyone knows how to breathe; however, most people don’t know how to breathe properly to calm their minds and bodies. The proper breathing is: firstly you take a few deep breaths, close your eyes and try to push all of the clambering thoughts from your mind. Take a deep breath through your nose. You want to do this slowly, while concentrating on your body, and once your lungs are full of air, release it slowly through your mouth. And then you set a rhythm, and exercise it every night. Maybe after a few days, your quality of sleep would be improved a lot.
2. Massage is a wonderful tool to relax one’s body. Getting the knots of tension massaged out of your system can be relaxing and many people fall asleep while getting the massage.
3. Making love is also good method to relax you. Sex releases chemicals in the brain that naturally help you to relax and fall asleep.
4. Reading before bed can help you shut your mind off and divert your attention from the day's events.
5. A nice hot bath could also make you relaxed. Just make sure you have your bath an hour or so before bed so your body temperature can settle down afterwards.
No matter what method you like, as long as you can fall into deep sleep, you get the answer.
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