The neural network analyzed all the tips against insomnia and compiled the ultimate guide with advice on how to combat it. Remember and write down:
Optimal environment:
— Temperature around 18°C;
— Quiet room or white noise;
— Dim light 1–2 hours before sleep.
Bedtime rituals:
— A warm bath 90 minutes before sleep helps the body relax faster;
— 4-7-8 breathing (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) reduces stress levels.
Mental techniques:
— Imagine calm scenes (forest, beach, rain outside);
— "Paradoxical intention": try not to fall asleep — the brain relaxes and falls asleep on its own.
Music and sounds:
— Relaxing melody (60–80 beats per minute);
— White noise or nature sounds mask irritants.
Special methods:
— "Military method" — helps fall asleep in 2 minutes;
— Cognitive drifting method: think about random words to turn off the flow of thoughts.
If you are suffering from insomnia:
— Stick to a schedule, even on weekends;
— Do not drink coffee, alcohol, or smoke before sleep;
— Physical activity helps, but not less than 2 hours before sleep;
— Cognitive-behavioral therapy — a scientifically proven way to combat chronic insomnia.
