It’s a vicious cycle: the more you worry about not sleeping, the harder it is to rest. Insomnia can be debilitating, leaving you feeling anxious and exhausted during the day. It’s not always easy to find ways to break the cycle of insomnia, but getting enough sleep is an essential way to maintain physical and mental health. In this blog post, we’re going to look at two mistakes that often contribute to insomnia, so that with a little effort, you can get your nights back on track and get quality sleep back.

The 1ʳᵉ mistake: You are trying to sleep!

We’ve all been there, lying in bed, tossing and turning, desperately trying to get to sleep. But it seems that no matter how hard we try, nothing works. The famous insomnia has taken its toll and it’s time to act! However, before taking drastic measures, there are a few mistakes that should not be made to avoid aggravating the situation and putting a strain on our nerves. Top of the list? Do not go to bed if you do not feel the need.

It may seem simple and obvious, but many of us often slip under the sheets in the early evening hoping to achieve the famous eight hours of sleep per night decreed by the experts. Still, according to sleep expert Stephanie Romiszewski who spoke to Stylist magazine, it’s a mistake that can really mess up your sleep cycle and make you feel guilty for not getting enough rest after you’ve spent so many time to try. Moreover, this approach can also lead to a feeling of frustration, because despite your best efforts, you are unable to fall asleep.

The solution…

Instead of sticking to a nightly routine that might not work for you, it’s best to listen to your body’s natural sleep needs and rhythms. If you don’t feel like sleeping at night, don’t force yourself and don’t use sleeping pills or other substances to replace you, but do something else, like reading a book or listening to music until you sleep. that you feel sleepy enough. Once your body naturally feels ready to go to bed, do it. This will help you create healthy habits that will have an overall positive effect on your sleep patterns and reduce the stress level associated with feeling guilty about not being able to get enough sleep at night.

Mistake 2: You stay in bed!

The second mistake to avoid with insomnia is lying in bed and trying to fall asleep when it doesn’t seem possible. According to experts, if you’re lying down and worrying because you feel like you’re running out of time, the best thing to do is get up and leave the room.

Instead of lying anxiously awake in a dark room, distract yourself with activities that will help you relax and you’ll be much more likely to get a good night’s rest. It can be self-massage, light stretching or even listening to white noise.

However, it is important not to put our body to the test; gentle physical activity or quiet activities are best to create an environment conducive to sleep. Also, if your mind is racing or anxiety sets in, take a deep breath and focus on something else until it passes. When it comes to lighting, natural light helps us adjust our circadian rhythms; try to go out during the day if possible. The darkness of the night also helps signal our bodies that it’s time to sleep. So try not to leave bright lights on overnight, as they may prevent you from enjoying the benefits of restful sleep.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.