～How to deal with insomnia～

～How to deal with insomnia～

The important thing is to think that you can sleep someday


Preparing your body for a good night's sleep

1 Take a shower or bath until your body is completely warｍ

2. Blue lights such as mobile phones and personal computers awaken the brain, so if you get out of the bath, you will not see them.

3. Do not sleep for more than 30 minutes during the day

4, Do not take caffeine 8 hours before going to bed

 

How to spend on the bed

If you can't sleep after 20 minutes on the bed, leave the bedroom and spend time in the living room.

Don't watch TV or mobile phones, just read your favorite music and books in the living room.

And when you feel sleepy, go to the bedroom again. Spend in the living room until you feel sleepy.

This is to prevent your brain from recognizing that the bedroom is a place where you can't sleep. 

Return to the bedroom, and if you can't sleep after 20 minutes, return to the living room again.

Repeat it.

「The bedroom is a place to sleep! 」Let your brain recognize.

Don't misunderstand the brain 「I can't sleep even if I go to bed」




Breathing is the most important

Do nothing on the bed, just breathe Inhale through your nose for about 3 seconds and exhale through your mouth for at least 5 seconds. 

It is important that you have a long time to exhale. 

Humans can sleep when they are tired. 

However, if your mind gets tired, it will be difficult to sleep, so please make your body tired. It is important to get tired of your body and muscles by exercising. It is good for the body to exercise comfortably other than work, not strenuous exercise.

Take a walk in a comfortable place


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