😴 5 sleep-saving techniques without medication

"I haven't slept for many nights..."

"Hard sleep, wake up in the middle of the night and can't sleep."

"Don't want to rely on sleeping pills... what to do?"

Many may not know yet...

The treatment of chronic insomnia is not just about taking medication.

✅ 5 sleep-saving techniques you can start.

1. Stop sleeping in bed

People who can't sleep often "lie dormant in bed," waiting to fall asleep.

But in fact, the longer you stay in bed without sleeping, the more your brain remembers "bed = anxiety."

If you can't sleep more than 20-30 minutes, get out of bed and do something lightly.

Like reading a book, turning on the dim light and coming back to sleep when you're sleepy.

2. Sleep and wake up for the holidays.

Getting up late, getting up late Saturday-Sunday, makes the "life clock."

Waking up on time every day helps the body learn that it is time to sleep without force.

3. Reduce stimulating activity before bed

Abstain from triggers, e.g.

- Mobile / TV / Game

- Bright lights.

- Concentrated or stressful work.

Instead, try changing your bedtime activity to something that "slowly turns off the brain switch."

Such as reading a book, listening to light music, drinking a warm drink, or doing short meditation.

4. Train the brain to believe that bed = sleep.

The bed should only be "sleeping."

Should not be used to work, play mobile or eat in bed

To make the brain clearly separate that "when in bed = to rest."

This, called "stimulus control," is to train the brain not to confuse whether a bed is a place of work or accommodation.

5.Write journal before bed / practice releasing thoughts

Sometimes it's hard to sleep. It's not because the body isn't sleepy.

But because "the heart is not asleep" - there is something to think about, going around non-stop.

Write down what you think and tell yourself:

"I wrote it down. There's no need to carry it until I'm asleep."

Alternatively, a short breathing / grounding training technique may be used to help relax.

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