To regain a satisfactory sleep, it is important to adopt good sleep habits. Applied as a whole and consistently, and for a sufficiently long time (several weeks), these strategies are very effective.
1. Allow at least an hour before bedtime to unwind.
This period should not be overloaded with activities (physical or intellectual) is too intense to allow a transition to the level of stimulation of the day. This precaution also allows the state of sleepiness to be felt, sleep is a gradual process. Avoid therefore studying, problem solving, discussions too emotional.
2. Go to bed if and only if you are drowsy.
It is important to distinguish fatigue (subjective feeling of exhaustion does not necessarily sleepy) of somnolence (sleepiness, characterized by itchy eyes, yawning, his eyelids heavy). Increased sleepiness promotes sleep quickly, avoiding spending too much time in bed awake or awake before falling asleep (this opens doors to worry, to planning the next day, etc..). If you are going through a period of insomnia, more delay your bedtime.
3. If you can not fall asleep within 30 minutes, leave your bed.
Leave your bedroom and indulge in a relaxing activity (eg, reading a magazine, listening to soft music), promoting the return of drowsiness. Avoid the study, video games, cleaning … or the trap of sleeping on the couch. Return to bed when sleepy state will be felt again. If you are concerned about worries, put them in writing. Stay in bed when you’re awake or awake and try to sleep contributes only increase your frustration and creates performance anxiety. (more…)
