Sleep Hygiene Train your Brain to Fall Asleep and Sleep Better

 

Sleep Hygiene Train your Brain to Fall Asleep and Sleep Better

When my clients come to me for treatment of some of 

my challenges

Stress or anxiety disorders are the most common

They have trouble sleeping because of the problems associated with it. You either fall asleep or fall asleep.

Getting enough sleep can improve your brain function

You'll be better off solving problems and feeling more in control of this reading article

We are going to talk about training your brain to sleep well and this is called sleep hygiene.

Well, in detail, sleep is essential for good sleep

Mental health Lack of sleep can actually lead to a diagnosis of mental illness. One effective way to treat depression is to help people

A study of people with better quality and amount of sleep

Depression found that 87% of them experienced insomnia after resolving it

Significant improvement in her depressive symptoms disappeared

How can we improve our sleep capacity after eight weeks of good sleep?

This means we can train our own brains for better brain hygiene

A routine that trains your brain and body to know when to sleep like a muscle

One skill that can help us develop well is to stabilize our sleep because you are trying to activate your autonomic nervous system.

The sleep cycle is a must-have, for any Affiliate, promoting any program

Toddler Sleeps You know how important it is to stay normal

Adults are no different.

 Remember our brains like Pavlov's dogs learn to relate ideas and a sense of activity to these worries

We cannot force reactions that are usually beyond our direct control

But we can train our brains to know when to start sleeping.

Getting into the habit of going to bed before going to bed involves the mind. To do this, you want to make a regular bedtime schedule whenever possible.

Try to go to bed and get up at the same time every day

For example, let the light cool down to room temperature and reduce your stimulus

Do quiet activities like reading a book or taking a bath because it helps

Don't watch Trigger Silent TV and don't exercise before anything

This is normal before bedtime, so you do it in the evening, for example

Have breakfast and you change into pajamas then you will brush your teeth and go to bed praying for the book and go to sleep.

 During the day you can do more than usual which will improve your ability to fall asleep

Sleep during the day. Limit your naps to less than 30 minutes of sleep during the day. 

Limit your nappies to less than 30 minutes The screen time before going to bed is not only for devices like phones and tablets and TVs which is very exciting and it activates the alert system in the brain but it's except,

The tone of light from your screen is blue for it and it's like blue light in the morning so it's a

Biological stimuli to awaken research show that blue light is light

The trigger is alert and calm in red or yellow light, use your phone or tablet before bed test to make sure it has a night shift setting that will make your screen red and yellow.

After that, minimize the brightness of your screen and use it to read the night setting and this will make your text appear. This option is available in many applications as a white letter in a black background

When you're asleep don't disturb your phone's settings and check your work emails or read nothing before bed

Press like the news or even your Facebook has fed something else. Take a look at your caffeine use to minimize the caffeine you want to avoid.

A cup of coffee or tea at bedtime in the morning can affect your sleep for up to 48 hours if you are not sure how caffeine is affecting you.

You can try quitting caffeine for a week in the first few days of the week. You will feel more tired and after the day you will start to feel better.

You will sleep better, you will have better energy and you will be more focused and you are more likely to wake up less at night and it will be easier for you to fall asleep.

Within a week most people say I feel better than caffeine they report a better mood for better energy and take another bite of their own free will.

Thinking about it is limiting alcohol consumption while some people think that alcohol helps them sleep and can help people to interfere with alcohol.

Especially in the second half of the night with the ability to sleep well and recover so you can feel more tired later.

It is important to avoid heavy or fatty foods before going to bed. Anything that can cause irritation or indigestion can interfere with sleep.

This way you can feel hungry so try breakfast like banana and peanut butter first.

A warm glass of milk before bed has also been shown in medical studies before bed as effective as sleeping pills but many people

Don't like the idea of ​​drinking hot milk that you can try to exercise during the day. Your sleep capacity can be much better, even at 10.

Exercise minutes can also create different light and well-triggered alerts, so use an air plug blackout curtain or an eye mask to help.

Anything you can try to get rid of this extra stimulus is a relaxation routine. Meditation before bed is equivalent to relaxing the progressive muscles.

You can check out the video produced on it or you can listen to the guided photo exercise and as you try to build your associations

To stimulate this sleep response you may want to use and use your bed only for sleep if your brain connects your bed to watching TV or working on your laptops, food bills, etc. So your brain is about to connect to your bed.

Don't be embarrassed if you are having difficulty falling asleep or falling asleep

Try to get out of bed and do something that is really boring

Listening to a boring audiobook or an old documentary doesn't do anything. When I fall asleep I like to listen to this show.

Time team called, where a group of British archaeologists tried and excavated you know the history but it is a very slow demonstration and it helps me sleep

Well, I hope you find these tips useful and if you like