Treatment of insomnia with the technique of amplification of the anchor sleep bed
This technique of stimulus control is to determine your best times down and up depending on your activities and your responsibilities.
To treat your insomnia, focus on a sleep ritual: a series of activities you do every night to induce sleep. For example you can read a book, then do a shower, before making a meditation session. Do not feel obliged to apply this ritual because it changes depending on the person and habits.
Each will have its own ritual of sleep that will help treat his insomnia, for example you can tell a story to your child before you wash your face. This ritual has as objective to prepare your body for sleep and to send a clear message: I'm about to sleep when you have to prepare.
The bed is for sleep
Your room must be booked at night to sleep. Exclude any other activity such as work or the TV on the bed. Your bed should only be reserved for sleep. Then you will boost the association between bed and sleep.
Do not sleep if you feel like
No need to go to bed if the desire is not there. The goal is to reach you to sleep as soon as you go to bed, not torment you in bed for hours before going to sleep. The final lift must also be in the same time, even if you have not slept well at night. This is critical. Also avoid long naps can disrupt your sleep. Do not exceed 20 minutes.
Written by Sammy Vital - passionate sleep
The Guide
Recent Articles
- A natural remedy against insomnia: valerian
- Teens lack good sleep?
- To ensure that your child is not obese
- Medication to sleep better
- Sleep in a noisy environment
- Duration ideal sleep: 7 hours
- The moon does not make you an insomniac
- Sleeping sickness narcolepsy-cataplexy and A/H1N1
- Lack of sleep has a relationship with breast cancer
- PCs and monitors cause insomnia
Most popular
- Sleeping sickness: I do not sleep because I keep thinking
- Sleep talking and I talk in my sleep
- How to sleep only three hours each day with the polyphasic sleep
- 3 Techniques to wake up early in the morning
- When should I consult a sleep specialist?
- Sleep problems due to the association of the bed with insomnia
- Ideal amount of sleep
Recent Comments
- Dounia: Do nothing, do
- Dounia: hello all my jai
- Roudoudou: Always since Insomniac, sleep problems
- solution: @ Emily I do not know
- Emily: Hi I can never
- solution: listen to Quran advan
- solution: listen to Quran advan
- Josselin: I love you Jocelyn
- daniel: I thank you for having me
- David Haim Cohen: So ?????
3 Responses for "Treatment of insomnia with the technique of amplification of the anchor sleep bed"
"No need to go to bed if the desire is not there"
is that I could not understand how in fact can one sleep when one is sleeping, for example when a review and we must sleep to get up early and effective
Here are some tips to fall asleep faster and sleep better:
* Exercise during the day. It is important to give the body a physical fatigue that will help him sleep better.
Someone who spends the day slumped in an armchair sleep less well than if it is activated during the day (sports, housework, shopping, etc..).
If you're used to laze the day because you sleep badly and are tired during the day, you aggravate the situation.
Be careful though not to exercise just before going to bed, it would cause an awakening of your body is not conducive to start a good night's sleep.
* Go to bed when you sleep. Do not go to bed just because your wife or your man goes to bed, if you do not sleep.
As you busy reading a book or making successes. It's better than to turn you over and over in bed waiting for sleep.
* Reserve the room, especially the bed, what they should be used, ie: sleeping and making love.
If you start to get used to do other things in bed, watching TV, reading a book, do crossword or sudoku arrow, you give the wrong signal to your body by going to bed.
If you book by cons the bed for sleep and sex, simply lie down in bed for the body to understand that it is time to sleep.
* Drink warm milk before going to bed. Milk contains the amino acids that slow brain function, making it more able to sleep.
* Do not take any stimulants several hours before going to bed. Avoid everything and coffee or tea less than 4 hours before bedtime.
Also avoid chocolate in the evening.
* Do not eat heavily at night. We sleep badly when one has eaten too much.
Make sure to make a light meal, your stomach will thank you and the night will be all the more enjoyable.
* Do not watch TV at night before sleeping or trying to sleep.
Light from the CRT causes the same effect as sunlight on the brain, which thinks in broad daylight and you refuse to sleep more easily.
* Sleep in total darkness.
Here is the moment most of the tips that come to mind.
Create a vacuum in your head (dark thoughts away to sleep faster, you should avoid asking too many questions before going to bed)
Take a shower, it's greener than a bath!
Take a large glass of warm milk or herbal tea.
Do not watch TV or be on the computer before bed.
To bed at set times.
Leave a comment, it will read: