Psychologist urged not to count sheep to fall asleep 02:59

To get rid of insomnia and fall asleep quickly, you need to use a night light and cover yourself with a heavy blanket, try to turn on the “pink noise” for yourself and in no case count sheep. Stanislav Sambursky, an occupational and clinical psychologist at Anikina’s Clinic, told socialbites.ca about this.

According to the expert, first of all, in order to normalize the sleep pattern, it is necessary to wake up at the same time, even if it is a day off, and it is not necessary to get up at six in the morning.

“This method will allow the body to adjust circadian rhythms and understand when you should go to bed,” the psychologist said.

It also affects the quality of sleep and the color of the lighting in the bedroom. So blue and cold shades have a bad effect on sleep because the brain perceives them as a morning when you don’t need to sleep.

“The screens of smartphones and other devices emit cold, blue light hues. That’s why it’s recommended to turn them off at least an hour before bed, but that doesn’t always help. But another illumination light helps – in red, warm tones. You can either turn it on before bed or leave a muffled warm nightlight on all night. It is important that the light is very warm and soft, without harsh shadows,” advised Stanislav Sambursky.

He noted that sometimes people suffer from insomnia due to a lack of physical activity during the day, especially during active mental work, which can cause physical overstimulation that needs to be alleviated.

“Make sure to take breaks during the day for exercise, light exercise, sports or walking. Taking a walk shortly before bed will also help you fall asleep faster. Before going to bed, you should not play active computer games, watch horror – this can overly excite the nervous system, ”advised the expert.

You should not drink tea or coffee before going to bed because the caffeine contained in the drinks will prevent you from falling asleep. It is also worth limiting the consumption of sugar in the evening – for joy it is better to eat a chocolate or ice cream in the morning, and leave more “quiet” food for the evening.

“Heavy blankets also help with falling asleep. It calms and relaxes the nervous system due to the uniform pressure on the body. During sleep, you can also try turning on the “pink noise” in the background. It includes rain, waterfall, stream and other pleasant, monotonous sounds. Pink noise can also be turned on for children with insomnia,” said the doctor.

He also recommended not counting sheep before bed, as this often disrupts sleep due to too much activity the brain is currently undergoing.
“To fall asleep, it is better to think about something simple: for example, imagine places and scenarios that are pleasant for you: you are promoted, you swim in the sea, you eat delicious food, you are warm, you caress kittens, ”the expert concluded.

former medical doctor listed The most important vitamins and minerals for immunity.