I am not a psychologist or a sleep researcher.In most cases, I also have no problems with sleep. But in some cases I find it difficult to fall asleep. That is why I have dealt with the subject a little. And I have also found one or two relevant approaches.
Basically, the question arises as to why one does not fall asleep.
Typical problem #1 here would be that the head is brightly awake and active.That you think about many things. One problem here is that you don’t give your head enough rest time to process things.
One option is to give the head the ability to process things.This may not be possible in 2 minutes. Accordingly, one should think about the break philosophy during the day and take more breaks and just let your head run blank. Real breaks. In which you don’t do 3 other things while you’re not doing a topic. In order to somewhat reduce the difficulties of falling asleep, it should help to write the things you are thinking about, simply from the soul.
Probably the most obvious, if possibly most difficult, exercise is simply to intentionally disable your head and deliberately not think anything conscious.The head will start working on other things. But just more or less conscious, if automatic thoughts like “what will my working day look like tomorrow”, “what do I need when I go shopping tomorrow”, “in what order I work the stations tomorrow and I have everything I need for it”… these are, of course, extremely primitive examples… but everything that is actively engaged in your mind signals that you are still awake brightly.
Speaking of bright awake, the body performs random tests to see if we are still awake.And these must be ignored.
Do you know this when you’re asleep, suddenly it’s itching and you’ve got to scratch yourself?This is a test of the body to see if you are still consciously awake. And what happens when you react to it? You are suddenly awake again! It may be difficult. But these signals must be ignored.
And a third problem, in my experience, is when you’re just not tired.And that is probably the biggest problem.
I know someone whose wife once claimed that this gentleman is having trouble sleeping at night.What no one notices is that this person likes to sleep in between during the day. For example, at noon at the computer. Or in the afternoon or in the evening at the TV. Apart from that, this person still sleeps about 5-7 hours at night. Which is actually completely normal.
Researchers in this area have also said that there are people who can get up in the morning, people who are more likely to be active at night, and people who can adapt.The latter are the largest group. Depending on the statistics, this is about 60-70%. Otherwise, in most research, nocturnal people are about twice as many as the early risers.
During my training, I had trouble sleeping because I am a night person.A colleague said at the beginning that you are getting used to it, that’s possible. Apparently he is one of the larger groups. My answer was that I don’t adapt and it gets worse for me over time. Not based on opinion, of course, but on extensive experience. I’ve always had massive difficulties getting up in the morning. Already during a school year, one of my professors supported my idea to go to evening school. In fact, it was the case that during the first training it got worse and worse and I slept almost every day towards the end of the training period after one year. Because I stand against my body when I force myself to get up in the morning. For some people, this adaptation may be possible. But not for everyone. In the long run, this idea could in any case be counterproductive.
In fact, I know people who don’t think about the idea of “night man.”My grandfather, for example, thought it was not normal and unnatural. Others have said that I should “just adapt.” One of these people, for example, goes to sleep at about 9 or 10 o’clock in the evening only because of work and gets up at 4 o’clock in the morning. But the same person is actually awake until 3, 4, 5 o’clock in the morning on holiday! So this person is not even aware that he is acting against his nature.
Someone even told me to see a doctor because of my sleep problem.My answer was that I don’t have a sleep problem. I sleep very well and mostly enough. However, at different times than these people consider to be right, reasonable or logical. In fact, most companies are not active during the day because it is so natural and healthy for humans. But because it works so badly without light. And the nature of the thing dictates that it is usually bright during the day and not at night.
If you look deeper, there are also studies on the topic of changes in sleep times.Here, the research says that sleep times should only be adjusted gradually, about 1 hour per day or less and no more. The larger the distances, the more difficult it becomes for the body to be able to adjust to it.
For example, if I usually go to sleep at 3 o’clock in the morning and then I try it at 22:00, then I only fall asleep with great difficulty until almost not at all.The same applies if I have more or less slept. As was the case just now. It’s now 3 a.m. The time is extremely unfavorable. But I couldn’t have fallen asleep at that point. I could have slept a little longer. But my body is sleepy enough that it doesn’t ask for another sleep now. So my head automatically becomes active and I turn back and forth. At this point I can just get up so well and use the time sensibly. Sleep is almost unattainable at this point.
The reason I don’t usually have any problems with sleep is that Most of the time I live “in the day” and listen to my body.I work when I’m asleep. I sleep when I’m tired. And again and again I push over the tiredness over it. So if I get tired after 12 hours, for example, I lie down and sleep, or I work up to 16 hours, where I show clear signs of fatigue. Experience shows that I get cold. This is a sign that I lack sleep. At the latest at this point I hardly have a problem to fall asleep immediately. But it may also be that I’m just not fit. Then after 8 hours I throw myself to the TV (with me a relaxation exercise) and let it be good. And depending on how fit I really am, I’ll eventually tip away. Sometimes sooner, sometimes later. It may be that I just wasn’t fit enough to work and just need the break. Then it may be that I watch another 3 hours of series. But it may also be that I am actually tired and barely see the beginning or are gone after 15 minutes.
I accept that.The problem is simply that for many people this may not suit everyday life and that they have to stick to certain times. Working hours e.g. … when I have important appointments during the day, it often throws my entire sleep cycle over the top. In most cases, I sleep too little beforehand and am tired early afterwards. Once again, today is an example. Then I lay down in the evening and wake up at 3 o’clock at night. Like today. Yesterday I had an important appointment. The body does not follow the calendar.
In summary, there are a few little tricks.Turn off the head. Ignore test signals. As others have said, relaxation exercises. But the most important thing is to observe yourself, to understand and to listen to the body. Some people need 4 hours of sleep and some need 8 hours. If I sleep for 5 days only 4 hours, I may have to catch up with 12 hours on the 6th day. Some need sleep during the day and others at night. If I stubbornly oppose the body (consciously or unconsciously), I will regularly have difficulty sleeping. When I work with the body, the problem is much smaller.