If you’re suffering from insomnia, limiting the amount of time you sleep can be very helpful. The trick is to avoid napping during the day. During the day, you can exercise to wear down your body and mind. You can also identify negative thoughts that prevent you from getting a restful sleep. By limiting your sleeping hours, you can avoid these negative thoughts and get a restful night’s sleep.
Exercise during the day helps to tire your body and mind
During the day, you can perform various types of exercise to help you lose sleep. Physical activity releases endorphins, chemicals that energize our brains. It is best to exercise about one to two hours before bedtime to allow endorphins to wash out of our system and our brains to wind down. Exercise will also raise our core body temperature, which signals our body clock to wake up. After thirty to 90 minutes of exercise, our core temperature will begin to decline.
Exercising during the day will help you fall asleep faster and stay asleep longer. Exercise may be just as effective as hypnotic drugs in treating insomnia. Scientists have several theories as to why exercise is so effective. A few of these theories are listed below:
Identifying negative thoughts that prevent you from getting a good night’s sleep
The first step to curing insomnia is to learn the facts about sleep. If you’re unable to sleep, you might have a habit of thinking negative thoughts about yourself. Writing down the things you worry about before bedtime or when you wake up will help you identify these thoughts. Try to replace these thoughts with more uplifting or calming ones. In addition, it may be helpful to develop a routine that helps you get a better night’s sleep.
The first step to curing insomnia is to identify the negative thoughts that keep you awake at night. It can be a vicious cycle. Not getting enough sleep causes stress, which leads to even more sleep problems. To overcome this cycle, identify the negative thoughts that keep you up. This will allow you to cure insomnia by breaking the habit of negative thinking. Continuous negative thinking is called perseverative cognition. Studies have linked continual negative thinking to poor sleep quality.
Avoiding napping during sleep restriction therapy
Insomnia treatment consists of limiting the time spent awake. This is done to break the cycle of daytime sleep and nighttime wakefulness. When you avoid napping during sleep restriction, your body will be deprived of sleep and more tired during the day. This can reduce the pressure to sleep and make it more difficult to fall asleep and stay asleep at night. So, avoiding napping during sleep restriction therapy to cure insomnia is essential.
Sleep restriction therapy is a difficult regime that requires willpower and discipline. To succeed, it is important to create a positive mental state before embarking on this program. If you feel like you might fall asleep during the day, take a break every now and then. It will be worth it once you get used to the routine. But if you don’t feel like you can do it, napping is a sign that you’re tempted to skip the sessions.