As a result of insomnia, we give in and set up negative thought patterns – convinced as we are that we will sleep badly. It’s a vicious circle: we sleep badly because we are anxious or stressed and our insomnia becomes a source of anxiety and stress. It is best to put strategies in place to break this spiral.
- I don’t go over my worries before I go to sleep
End the day with a pleasant, relaxing activity. A little earlier, you could write down your problems on a piece of paper to unload them and not think about them at night.
- I avoid eating or smoking just before going to bed
Especially avoid stimulants: alcohol, tea, soda. Tobacco is one of them.
- I get out of bed if I can’t fall asleep
Bed should not be an anxiety-provoking place, better to get out of it if insomnia sets in, do an activity, and only return when tiredness sets in.
- I don’t go to bed too early
Don’t wait unnecessarily for sleep in your bed. Only go to bed when drowsiness comes.
- I keep a regular sleep pattern
It is better to keep a regular sleep pattern rather than favouring nights to catch up on sleep. Avoid late night \“outings\”.
- I avoid prolonged daytime naps
- I engage in regular physical activity during the day
- I cut out screens
It is advisable to ban any activity that disrupts sleep including watching television or using screens.
- I air out my room
- I practice relaxation
Strengthen your positive thoughts by using breathing exercises, heart coherence or sophrology.
- I don’t dramatise my insomnia
Take the time to look after your sleep, follow the advice and repeat your exercises. It’s not often that you find yourself in situations that are actually out of your control. But if, despite everything, the situation persists, you should not delay in consulting.
- I avoid self-medication and consult