Professor Jason Ellis has developed a method of "sleep restructuring", the foundation of which is to reduce the residence time in the bed, according to health info with reference to health.mail.ru.
As a rule, people who suffer from insomnia, try to go to bed early in the hope of increasing their chances of falling asleep. However, Ellis told readers of The Daily Mail, ?this is the worst thing you can do in this situation." Stretching the time spent in bed makes sleep is very shallow, and therefore it does not fulfill its function - does not give you physical and mental rest, and you meet the morning tired.
In addition, the more superficial your dream, the more easily you wake up at the slightest sound or disturbing thoughts, and night turns into a series of "slips on the waves" - then you are off for a short while, then open your eyes again, that even more exhausting.
To change this situation, it is necessary to resort to a very simple step - to reduce his time in bed. This will "seal" a dream, make it a "concentrated", ie quality, deep and refreshing. To achieve this goal, and in just a week, Ellis offers to have a "sleepy Diary" and follow the plan they developed, consisting of five points.
1. Firstly, you need to calculate how much you actually sleep at night. To do this, out of the total time spent in bed every single night, subtract the time during which you were awake (this information is to record in his diary). Then you need to add up all the data for seven consecutive nights and divide the total by seven. So you get an average sleep time. If this figure is less than five hours (300 minutes), you really have severe insomnia, and this method does not suit you, you need to seek medical help. If the average sleep time of more than five hours, go to the next step.
2. Establish an accurate, never changing the time when you wake up in the morning. Always, and at weekends and in the holidays, you have to get up at the same time. This is the best way to "tune" your biological clock.
Z. Then calculate your new time of departure to sleep. To do this, from the time of morning rise to subtract the average sleep time. For example, if you set the alarm for 7:00 am, and your average sleep time is 6 hours, you need to go to sleep in the morning.
4. What would you at any cost, strictly adhere to the new sleep schedule during the week, driving with a diary that records all associated with sleep. In the early days you will be particularly difficult, but remember, it's temporary. The farther away, the more likely your brain and body as a whole will start to get used to that, being in bed, to sleep, and you start to fall asleep, his head barely touched the pillow. And your sleep will be deep and quality.
5. Remember - no day-dreams, no "late start" on the weekends. The only exception - if the day you feel the drowsiness that can not cope with the normal chores. Then you should see a doctor.
Most use this method, writes Ellis, said that very soon, thanks to the improvement of the quality of their sleep, they begin to feel more relaxed, cheerful and optimistic.
Professor Ellis also recalls the sleep hygiene - sleep in a dark room, not to drink coffee before bedtime or drink, drive out of the bedroom pets not use in bed laptop, tablet or phone. It is useful to read the book before going to bed, but did not broadcast as usual. Moreover, Professor Ellis recommends insomniacs regularly practice yoga and meditation.