How to cure insomnia weekly downloads – Why does insomnia – Treatment of insomnia at home

Professor Jason Ellis developed a method of "restructuring", which is based on the reduction of time spent in bed. Usually, people, suffering from insomnia, try to go to bed early, hoping to increase their chances of falling asleep.

But, Ellis told The Daily Mail readers, "this is the worst, What can you do in this situation ". Time stretching in bed makes sleep very shallow, and then it does not perform its function-gives you physical and mental relaxation, and you meet the morning tired.

Besides, the more the shallowness of your sleep, the easier you wake up from the slightest sound or disturbing thoughts, and night becomes a series of "slides on the waves"-you then briefly are disconnected, then open your eyes, which further exhausts.

Treatment of insomnia at home

To change the situation, It is necessary to use a very simple step to reduce his time in bed. This will allow you to "condense" the dream, make it "concentrated", that is, a qualitative, deep and refreshing. To achieve this goal, with just over a week, Ellis offers start "sleepy diary and follow developed they plan, consisting of five points.

1. At first, It is necessary to calculate, how much you actually sleep at night. To do this, from the total time, held in bed every single night, subtract time, during which you awake (This information is worth locking in a diary). You must then add up all the figures for seven consecutive nights, and split the number of received seven. So you get the average sleep time. If this figure is less than five hours (300 minutes), you have a really severe insomnia, and this method is not suitable for you, You must seek medical help. If the average sleep time is greater than five hours, proceed to the next item.
2. Select the exact, never changing time, When you wake up in the morning. Always, and on weekends, and holidays, you have to get up at the same time. This is the best way to "tune" your biological clock.
3. Then calculate your new administration time to sleep. To do this, from the time of the morning lifting subtract the average sleep time. For Example, If you bet on the clock 7 am, but your average sleep time is 6 hours, you need to go to sleep at 1 a.m..
4. Why would you at any cost, strictly stick to a new sleep schedule during the week, leading with this diary, which record all, associated with sleep. In the early days you will be especially difficult, but remember, This temporarily. The farther, to be more precise, however, your brain and body begin to get used, what, Once in bed, need to sleep, and you start to fall asleep, barely touching the pillow head. And your sleep will be deep and qualitative.
5. Remember — no day dreams, no longer sleep on weekends ". The only exception is if you feel the day drowsiness, that can't cope with normal activities. Then you should see a doctor.

Most have taken advantage of this method, Ellis wrote, they say, that very soon they get rid of insomnia, begin to feel more relaxed, cheerful and optimistic configured.

Professor Ellis also recalls the Sleep hygiene-sleep in a dark room, do not drink coffee or alcohol before bedtime, kick out of the bedroom pets, do not use the laptop in bed, Tablet or phone. It is useful to read before bedtime books, but not electronic, and ordinary. Besides, Professor Ellis recommends that sufferers of insomnia regularly practice yoga and meditation.