Often, insomnia is caused by ...

Important conditioned reflex factors. Some, for example, can only sleep at home, and others - on the contrary. In the latter case often turns out that bedroom home on the mechanism of conditioned reflexes associated with unpleasant events - the quarrels, unwanted intimacy, guilt or fear. Often, insomnia is caused by improper or busy lifestyle or stress. In short, the causes of insomnia are many and all of them are considered impossible. Tips on preparing for bed 1. Do not place or attempt to sleep if you do not want to sleep. Try not to sleep during the day, even when they want. Do not go too early. If you suffer pain - take a painkiller. Pain interferes with sleep. Follow the diet. Do not load up at bedtime, but do not go to bed on an empty stomach. After 16:00, do not drink beverages with caffeine (chocolate, coffee, tea, tonic drinks). In contrast, a cup of hot drink decaf and cookies calming effect, causing drowsiness. At least 2-3 times a week to exercise. At the same time avoid the intense pressures for 4-5 hours before bedtime. Good evening, take a walk or ride a bicycle - it's calming effect. 2. Bedroom - not a place for stress and conflict. Try to relax for the night - for this nice warm bath, massage, not too rough sex, meditation, interesting (but not exciting) book. Try breathing exercises. In this case, breathing should be slow, deep, abdominal: inspiratory diaphragm descends, on the exhale, up. Do 10 of these breaths, try to breaths were becoming less frequent. Repeat this sequence several times, each time more relaxing. It is also well imagine a soothing scene (for example, a warm summer evening outside the city), clearly imagine the sounds, smells, the wind blowing. On methods of mental relaxation and stress management, see also Chap. 25 and Annex III. 3. Develop a bedtime rules and follow them. Teach yourself to go to the same time. If you can not fall asleep within half an hour, you'd better read a little or watch TV. Some help temporarily out of the bedroom and lie down again, just when it will want to sleep. Try to get up at the same time. Sleep on a hard mattress. The temperature in the bedroom should be comfortable. Eliminate extraneous sounds, unless you do not like quiet even soothing sound. Useful fresh air. If the air in the bedroom is too dry - put a humidifier in her careful history can sometimes reveal such causes of situational insomnia, which does not know the patient. Sometimes, one that helps the patient to change something in their life, and getting better sleep. Often it is enough to say that it is quite possible without compromising the health not sleep a few nights: it's better to read a book, listen to relaxing music, watch a movie on TV than be tormented fruitless thoughts about what "ought to go to sleep."