Content

• Steps
• Tips
• Warnings
• What do you need

Insomnia is often caused by stress, but sometimes insomnia itself leads to a stressful situation. When you are unable to fall asleep due to everyday worries, excitement, or strong emotions such as fear or anger, then soon you begin to worry already because sound healthy sleep is avoiding you. This unpleasant chain of sequences leads to the fact that the chances of falling asleep are reduced to zero. Sounds familiar? Here's a step-by-step plan to help you break the vicious circle.

Steps

1. 1 Prepare your brain.
   • Change your attitude: stop worrying about sleep! Of course, sound sleep is good for the body, but without it, you can live for several days. Sleep helps the brain to concentrate better, however, there are many people who are always sleep deprived. Take rescue teams, politicians, or the parents of a newborn baby, for example! Repeat to yourself throughout the day: "I certainly want to sleep well, but I don't HAVE to do it."
   • Discard unnecessary thoughts. At the end of the day, think about what is bothering you and write it down on paper. Did a coworker, friend, or family member make you nervous? Write what you would like to say to this person in response. Are you overburdened with office work? Divide the entire scope of assignments into small parts, which will help to constructively approach each task. Also write down all the problems that bother you, all the debts and unpleasant little things. Then consider which of these you can decide in the morning (Cancel a membership you no longer use? Pay your accountant? Thank Aunt Lucy for the card?). Be sure to mention things that bother you but that you cannot change (global warming, children's health during a school trip). As you write, imagine that you mentally remove all worries from your brain and transfer them to paper.
2. 2 Prepare a place to sleep.
   • Tidy up your bed. Just as a cleared table helps you to work, so a cleared bed helps you fall asleep faster. Put on freshly washed or new laundry. Choose a set of light shades, no patterns. It is best to buy linen made from natural fabrics that are pleasant to the touch. A fresh, tidy and comfortable bed will help you fall asleep sooner, and will also help you not toss and turn from side to side.
   • Clear the sleeping space. Move all foreign items (plates, magazines, laptop, etc.) away from the bed. Leave only the alarm clock, reading lamp, book, and glass of water on the bedside table. Place clean pajamas next to the bed, just like for a guest.
3. 3 Prepare your body.
   • Take a bath. Hot water relaxes muscles and relieves fatigue. You can use aromatic oils like lavender. Instead of a hot bath, you can take a shower, which will also help relieve stress.
   • Prepare a mug of valerian tea. Valerian is a natural, non-addictive sedative. It helps most people fall asleep quickly. Cover the cup and let the liquid sit for 10-15 minutes before drinking.
   • Lie in bed. Now that your body is relaxed, it's so nice to put on your pajamas and slide under the covers. Sip your tea slowly while reading a book. Feeling sleepy? Sit back, turn off the lights. Goodnight!

Tips

• Don't rush to turn off the light. Try to read as long as possible until your eyes start to close involuntarily.
• If you wake up and anxiety begins to torment you again, try to change the topic to a more enjoyable and interesting one (as opposed to counting sheep). For example, remember the details of a first date with your loved one or a dialogue from a movie.
• Whatever happens, don't worry about sleep.If you start to panic, then imagine how well you will cope with tomorrow's affairs. By the way, have you noticed that lack of sleep makes your eyes darker, makes your voice pleasantly hoarse, and adds relaxation to your movements? Enjoy it!
• The book should be fun enough to distract you from your own thoughts, but not enough to keep you on your toes. Thus, complex works of Proust or Mann, any detective stories and thrillers are not suitable. Find a piece that is good, light, and entertaining (for example, you can choose from Jane Austen, P.G. Wodehouse, or Bill Bryson).
• Find out what helps you sleep. Doctors recommend early evening, light supper, cool room temperature and total darkness, but many, on the contrary, feel sleepy after a heavy dinner late at night in a warm, lit room. Choose exactly what suits you.

Warnings

• Never take sleeping pills without a doctor's prescription, even if you can freely get one.
• If complete insomnia lasts more than a few days and does not depend on stress, consult your doctor.

What do you need

• Paper and pen
• Bedding set
• Clean pajamas
• Valerian tea
• Good romance