I can’t sleep and the situation is getting serious! This is the phrase that is heard more and more often by many people. Furthermore, for many like us, not sleeping is not a choice but a frustrating situation of difficulty falling asleep.
How to sleep early and fast? You turn and toss in bed but sleep … don’t you talk about it? You want to sleep right away, but there was a night that you can do it! Know that you are not alone. Here you will find tips on how to fall asleep quickly.
How to sleep early and fast with stimulus control therapy?
Go to lie down to go to sleep only when you are really sleepy. Don’t use the bed for anything other than sleep. So don’t read, don’t watch television, don’t eat, or take work reports to bed. Sexual activity is the only exception to this rule.
If you are in bed and can’t fall asleep right away, get up and go to another room. Stay there as long as you like, until you are sleepy and then, go back to the bedroom to sleep. Regardless of the hours marked on the clock, get out of bed if you don’t fall asleep right away. Remember that the goal is to associate bed with falling asleep quickly! If you have been in bed for more than 10 minutes or so and still do not fall asleep, it means that you are not following these instructions properly.
Haven’t you fallen asleep yet?
Set your alarm and get up at the same time every morning, regardless of how long you slept during the night. This will help you because the body acquires a consistent sleep rhythm.
Don’t take naps during the day. Because this sleeping method works. This sleeping method is based on the idea that we look like Pavlov’s dog in the classical conditioning experiment. We attribute certain environmental stimuli to specific thoughts and behaviors. Ivan Pavlov’s dog would start drooling at the sound of a bell because he would associate tinkling with getting food. Pavlov’s dog starts drooling as soon as he hears the bell, although he gets or doesn’t get any food. So replace the bell for a bed and food for sleep and I assure you that the principle works anyway.
If you get used to doing anything other than sleep in bed, when you want to use the bed to fall asleep, it becomes more difficult because of the other associations.
All this applies to both thoughts and actions. How to sleep immediately then? You must avoid watching TV in bed. Just as important that once in bed, you avoid worrying about not being able to fall asleep. Because?
Because otherwise, you learn to associate the bed with the worry of not being able to sleep. So you begin to suffer from anticipatory anxiety: “I’m worried because I can’t sleep,…. And if I can’t fall asleep? I have to try to sleep, I have to try to sleep!”
So, this therapy works strengthens the association between bed and sleep and weakens the association between bed and everything else.
Other treatments supported by scientific research are progressive muscle relaxation, which allows you to focus on muscle tension for a few seconds and its relaxation. If you continue to follow me, you will soon have the opportunity to learn about the useful technique of progressive muscle relaxation.
This article on how to sleep right away is only useful if you don’t live next to a drummer who decides to try a new piece at 2 am! If, on the other hand, you have quieter evenings, you do not have alcohol or coffee before going to bed, the stimulus control therapy seems to be right for you as it is simple to apply but, above all, useful.
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