A whirlwind of thought that makes falling asleep difficult can be made to calm down with a surprisingly simple const: use a stop word.
Select an irrelevant word such as “and” or “but” as the stop word. Repeating a stop word prevents thoughts from penetrating your consciousness because you cannot think and say words at the same time.
Repeat the stop word in your head about every 2 seconds with your eyes closed.
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Form a word in your mouth by speaking silently, but don’t say it out loud.
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Continue repeating for 5-10 minutes.
A moment of worry takes away the worries of the day
The worst thing about sleep is when things of the day are taken to night. Today’s forgetfulness of sorrows help about a 20-minute moment of concern in the early evening, when you post up all concerns and are trying to come up with solutions for them.
Studies show that the moment of concern is clearly the best of drug-free insomnia treatments. You can also keep a piece of paper next to the bed at night and write down any worries that come to mind. They can then be resolved the next day.
For some, the insomnia cycle starts with a really difficult situation where there are important things to worry about. When the acute situation is over, you can’t stop spinning. This is when you start to be afraid to sleep and try to compensate for it by going to bed earlier than before. Unfortunately, it does not work, because sleep requires a good time and peace of mind and environment.
The experience of insomnia activates fear centers. They learn to react to bad sleep with horror: now I don’t sleep, and I don’t get help with it. With age, sleep problems and sleep disruption tend to increase.
Fortunately, fear centers can be reprogrammed. You can calmly tell your own fear centers that it is a good thing that they are working. Now, however, there is no worry. It is not dangerous to sleep poorly at times.
You can also pat yourself and iron yourself. It doesn’t matter how you iron – as long as you iron: hands, head or stomach. The heat and proximity calm the fear centers. Reprogramming fear centers required repetitions and repetitions.
Talk to yourself beautifully
The insomnia are often conscientious and demand a lot from themselves. Actually, in a job interview, you should ask if the job seeker suffers from insomnia. If he admits, the applicant should choose the position: he is a good and hard worker.
It is important to learn to speak beautifully to yourself. Often we are harsh on ourselves and interpret even the slightest adversity as a failure. Things rarely go perfectly well or badly but something in between. That is usually enough and should be acknowledged.
The drug-free remedies for insomnia can be learned on their own. Instructions can be found, for example, on the Internet (mental health home.fi, ttl.fi). If your own training is not enough, contact a health center or occupational health.
Expert: Soili Kajaste, psychologist, cognitive psychotherapist, educator psychotherapist.
This article has appeared in Good Health magazine. As a subscriber, you can read all numbers free of charge from the digilehdet.fi service.
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