The other day, physicians tended to tell patients with insomnia not to leave the bed when hardly falling asleep. I was taught that, even if you could not sleep all night, you can recover a certain percentage of vitality through lying in bed. It is identified as nonsense now, however, according to the latest research.
Instead, controlling stimulation is promised for good sleep. You should leave the bed if you cannot fall asleep for 30 minutes. It can disconnect the experience of awakening with the bed. You can stay in the day room all night. Whenever you feel sleepy at night, go to bed.
For easing to sleep, you may have an idea to count sheep. This method is derived from the verbal similarity between sheep and sleep. Also, taking a breath with pronouncing "sheep" brings you sleepiness. Furthermore, counting task is boring enough to cause sleepiness.
But, there is a stronger solution recently developed. It is called shuffling thoughts.
You imagine a word composed of some different letters; such as "orange." Then, imagine an object sequentially whose first letter is the same as each letter of the word you set; for example, "octopus," "record," "apple," "notebook," "giant," and "elbow." It is better that each word is not associated at all. That's it.
The Guardian: Shuffle your thoughts and sleep
This method pushes your sleep switch because your brain recognizes that you are trying absurd ideas. Thus, trying the cognitive shuffle is to focus intentionally on silly things, instead of being stuck to the sleep.
I have not tried this method. In an opportunity, I will recommend it to my patients suffering from insomnia.
*Sequel
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