You are really tired and waiting for your bed all day. Finally here. You curl up under your soft blanket, turn off the lights and … wake up!
Suddenly a thousand thoughts flashed through your head like wild bees. Your body is tired of dogs, you just want to sleep, but your mind will not let you rest.
This is very frustrating, but you are not alone with the problem!
Millions of people in Germany do this every day. They either have problems sleeping or staying asleep.
According to a report by the health insurance company DAK (from 2017), 35% of those over the age of 18 report having trouble sleeping or sleeping at least three times a week. In addition, about one in four complains of poor sleep quality. If you summarize the two, according to the report, almost one in ten suffers from sleep disorders. (Source:Mirror health, 6/14/2017)
That’s a lot. Therefore it is necessary to consider the question:
What is stopping us from sleeping?
I am convinced that the circle of thought, pondering and worry plays a big role in preventing us from sleeping.
If it happens from time to time, it’s no longer tragic. Everyone knows that.
But if this happens regularly, it not only creates stress for daily life, but can actually make you sick.
Our body needs sleep to regenerate, to restore and replenish. If we don’t get it, it affects not only our body, but also our mood.
We are easily offended, in a bad mood, exhausted and of course really tired. However, our daily lives usually do not allow us to take a day off after a bad night.
If this happens regularly, we will quickly be in a negative sleep cycle. And insomnia becomes a big problem.
What are the reasons for insomnia?
Of course, there are many different reasons for sleep disorders. Apart from physical ailments, they also appear in many mental illnesses.
But there are also healthy people who suffer from sleep disorders.
And in this article I want to discuss the psychological aspects that make healthy people unable to sleep.
So an interesting question is: why doesn’t our soul let us sleep?
1. Too many thoughts
Pondering, negative thoughts, worries and doubts change like a carousel of negative thoughts in our heads. And preferably at night in bed.
That’s really annoying, but in principle it’s logical that all of this reports when you fall asleep.
Most of the time we are so busy all day that we don’t have time to devote ourselves to our minds. We don’t listen to them and we don’t give room for thoughts and feelings behind them.
We were disturbed all day, had many things to do and continued to make noise and noises around us. When do we have time to really listen to ourselves?
So our mind becomes hard when we rest.
2. Too many impressions
Even if we don’t live a stressful life, we are faced with a large amount of stimulation every day. The sounds, noise, smells, and things that we see and feel constantly rumble in us.
This is all information and stimulation that we have to process. If we can’t process this during the day because there are always new shows, it will be postponed until we are no longer disturbed and calm.
Processing sensory impressions can cause anxiety and nervousness. And we can feel it very clearly when it’s really calm. Inside and outside.
3. Too little homeostasis
Our body and soul always try to maintain or restore our balance. It is always the goal to be balanced, no matter if it is about the balance of our body or about mental tension. When we lose balance, we try everything to balance it.
The normal state of our daily lives is primarily tension. Usually there is no healthy balance between relaxation and relaxation.
That means we continue to be overloaded. Like an electric cable that is always too much voltage.
This tension must come from our system first so we can rest. We rolled around, restless, had restless legs because so much burden had to be removed.
4. Too much fear
Fear is probably the number one predator for sleep. And no matter what worries him:
Fear is fear. And the stronger they are, the more power they have over us.
And of course fear has the power to keep us awake.
5. Stress and acute problems
If we are currently experiencing problems or especially stress, this of course can be a cause of insomnia.
We always want to find a solution. An unsolved situation keeps us busy until we find a good solution.
Until then, our internal solution manager was working at full speed. And unfortunately he doesn’t know the end of the day, and likes to work late at night.
And do you know what is common is: Most of them occur unconsciously. We often don’t realize how tense we are. In fact, we often don’t pay attention when something is bothering us.
Therefore, the question now naturally arises:
What we can do? How can we ensure that we sleep well?
To overcome the problem of sleep, we need to find the cause and solve it. Others don’t do anything.
Here I have compiled 3 tips for you to help you with the sleep predators mentioned above.
1. Rest and relaxation phase
Make sure you pamper yourself with rest and relaxation during the day. It doesn’t always have to be an hour of mediation. Stopping for a few minutes and taking a deep breath are often miracles.
Many small moments of relaxation during the day ensure that a little tension can always be removed.
Thus, you will be calmer and more balanced at night.
2. The ritual is asleep
Certain sleep rituals can help calm your mind. For example, you can sleep before going to sleep
– Think about 5 positive things that day
(stick with this positive feeling and feel where you can feel it)
– turn on the aroma lamp with a calming oil
– Perform short physical exercises and relaxation exercises
There are many rituals for sleeping. I would recommend you try a few to see what works well for you. We are all different. What works well for me doesn’t have to work for you.
If there is chaos, we place an order. We ensure that our environment is neat and clean. We ensure that we wash our hands regularly. And we take many cleaning actions automatically and prophylactically.
But what about our mental health?
How often do we clean our souls? All stress, negative thoughts, worries and doubts that cause chaos in us. When will this mess be removed?
In theory, psycho-cleanliness is very simple:
The first step is: Be aware and feel within you what makes you stressed and what causes tension in you.
The second step is: Whatever the feeling is – leave it and try not to suppress it or want it to disappear.
And then the third step is: Find the right precautions.
As an example:
You often rack your brain and worry about everything. So as a countermeasure, something is needed to clear your mind. So you don’t need to worry all the time.
This can be, for example: relaxation exercises, walking or swimming, being in the forest, writing down your worries, talking to someone about your worries (for people who are always finding out about themselves ;-)), doing something creative.
There is no standard work in psycho-hygiene that works for everyone. That’s why you have to try things here that are good for you.
Need to invest a little time in psycho-hygiene and try different things.
This is clearly beneficial in the long run – for your health and of course for your sleep.
I hope you find some impulses and suggestions in the article, and hope you enjoy trying it.
If you feel you need help recognizing your “sleep robber”, please send me a letter at firstname.lastname@example.org.
Article Source : rosinageltinger.de