6 simple steps to defeat insomnia

Healthy sleep - the key to a productive day, good health and a good mood. But really strong and healthy sleep can not boast of many. And the older we get, the more stress in our lives, and sleep problems are becoming a reality. Leave everything as it is, you can not. Medicinal methods do not always work, can adversely affect the body and cause dependence. Use traditional medicine can be entirely at your own risk. Scientists believe it is best to apply psychological methods. To them and stopped.

Professor Richard R. Butzin for many years engaged in the study of sleep disorders in the Sleep Laboratory at Arizona State University. In his opinion the most successful method for solving problems with insomnia therapy is «Stimulus Control» (stimulus control), which, by the way, already mentioned in the article "Controlling Stress: experiences on schedule".

To combat insomnia you need to make 6 steps.

1. Go to bed only when you feel sleepy.

2. Use the bed only for sleeping or sex. No movies or TV in bed, no books, and breakfast in bed.

3. If you can not fall asleep within 10 minutes in bed, get up, go into another room, the bathroom, the kitchen, go in some case up until you again feel drowsiness. If you go back to sleep is not possible, then get up and join in another case. Your goal - to create a sound bundle "bed - fast falling asleep."

4. If you're still unable to sleep, repeat step №3 during the night, as long as it is turned off, as soon as your head touches the pillow.

5. Set the alarm clock every morning at the same time no matter how many hours you slept last night. So you accustom your body to a certain rhythm.

6. Do not doze off during the day.

Why does it work?

This method is based on the same idea as that of Pavlov's experiments with dogs and salivating. Dogs develop a clear association of the call with the issue of food. As a result, even if the bell rang, and the food was not given, all the dogs began to salivate anyway.

So you have to develop a clear association of your bed with falling asleep faster and sleep good health, and with other acts (watching TV, reading books) link must be weakened.

Another treatment option is based on complete relaxation of muscles. Instead of trying to get to sleep as quickly as possible, you just dlozhny relax. The paradox is that as soon as you stop hard to try to be able to fall asleep faster.

Well, a warm glass of milk and honey has not been canceled before bedtime. Just do not drink it in bed :)

And what do you do to fall asleep quickly?