Autotraining for sleep as a way to combat insomnia

Insomnia is one of the main problems of a person's daily life. Everyone encounters it in their lives, but not everyone knows the reasons for this problem.

Causes of insomnia

The causes of insomnia can be many, but most of them are associated with the nervous system. It is believed that fatigue is the best way to fall asleep. This is true. But when fatigue passes into a chronic form, it is she who causes insomnia. There are also a number of other reasons that auto-training for sleep helps to fight.

Stress

Labor everyday life exerts a great influence on a person's life: work, conflicts with bosses, quarrels with colleagues, problems at home - all this has a great influence on a person's sleep.

It's not a secret that people dream of dreams thanks to the subconscious, which often reproduces past events for the day and impressions from them, even sometimes in unusual form. Even a person who does not suffer from insomnia, but suffers great stress, will have problems with proper rest, as he will be reflected in the subconscious, not allowing him to plunge into deep, healthy dreams.

Self-expression

It is known that the development of insomnia undergoes several stages of the disorder, one of which is the presumptive - a stage when a person is afraid of not falling asleep.

The fact is that at the first signs of sleep disturbance, anxiety begins to arise in the mind with each new night: what if I do not fall asleep again? Strangely enough, but the fear of not falling asleep is often the cause of the onset of insomnia. Precisely because auto-training before bedtime is based on self-suggestion.

Problems with the body

But not all problems are concentrated around our consciousness and subconscious. Sometimes the cause of insomnia may be an illness of the body. Do you work in the office and sit around 5-7 hours a day? It is not surprising that such a person can have pain in the muscles, back and joints. And, as is known, such pain can not allow to fall asleep until the morning.

In addition, our digestion affects our sleep. Dense and hearty dinner before the rest will be a serious obstacle to falling asleep. But on an empty stomach do not go, because then the brain will remind every minute of the need to open the refrigerator. Fans of diets "do not eat after 6" are surely familiar with this.

After we have dealt with the main causes of insomnia, we will proceed to its treatment, namely, we will understand what is auto-training for sleep.

The concept of auto-training

Many people come across this term for the first time, but some probably already heard this word, and it's not surprising: the techniques of auto-training arose in the last century and nowadays have developed seriously.

It can be said that autotraining against insomnia is no longer unusual - today there are many new techniques that are basically based on the principles of auto-training.

So what is it?

Autotraining is a psychotechnics whose main element is autosuggestion, which allows one to influence one's own thoughts, change character traits and influence the health of one's own organism.

Autotraining for sleep is closely related to psychosomatics, a science that promotes the theory that certain human thoughts, actions and emotions affect the occurrence of diseases of certain organs or, on the contrary, contribute to recovery.

But with auto-training is much easier. Many skeptics can call this technique another word - hypnosis. But here there is a fundamental difference.

Hypnosis and auto-training - why not be confused?

Hypnosis is an impact on the consciousness of an individual by a specialist who asks subconscious thoughts and rhythms. At the same time, the suggested person performs a passive role.

During autosuggestion, it does not require the involvement of second persons, so the active person is taken by the person himself, and the passive by his body.

Although in the scientific world this technique is considered hypnotic, and in it one can really find much in common with this technique, but still the difference is significant.

Let's figure out what action auto-training has before the sleep on the body.

Action equipment

The first discoverer of this technique was the German doctor I. Schultz. The technology of auto-training is based on the influence of the mood of a person on his biological rhythms and on the organism as a whole and back. This suggests that if you get the right heartbeat and breathing rhythm from your own body, then entering into a dream will be much easier.

Therefore, self-training in a dream, which leads to good thoughts, helps to influence the body. This helps to relax the mind, body, muscles and nervous system.

Mastering the technique of auto-training for sleep is not so difficult, but this requires not so little time. Someone is able to learn how to manage your body in a month, and someone will need more time. Remember, it all depends on you, and the speed of learning is the first.

Components of auto-training

What will it take to teach this technique? First of all, the belief that any person can influence his own subconscious. If you do not understand this, then on a subconscious level you will not trust your words and actions, which means that no matter how much you try to overcome your insomnia, auto-training for sleep will not help you.

The text that we will use is preferably written down on paper and read aloud for the first time. Here are a few points that you can use.

1. My body is relaxed. I feel like fatigue slowly leaves the body, leaving only a pleasant warmth.
2. All the worries and excitement are leaving me.
3. I digress from everything around me and plunge into my thoughts.
4. I feel my body. I feel my heart beating. I breathe deeply and calmly.
5. I feel like a wave of heat, starting from the tips of my fingers, slowly rises my legs higher. Slowly reaches the hips, passes into the tips of the fingers, then into the stomach, wraps his back and reaches the chest.
6. My thoughts slowly flow, more and more going into the subconscious and going to sleep.

You can use your own settings. The main thing is that they are aimed at relaxing your body and mind.

The next component is music, which improves auto-training before bedtime. Kozlov A. A. offers a special album that promotes rapid falling asleep. It includes soothing music and already recorded settings for your consciousness, which the author says at the right pace, and, importantly, in a pleasant voice.

Music is important for the right technique, but not necessarily. If you notice that it does not help you, then it is not necessary to use it.

rules

To success was not far off, and auto-training before bed really helped, it is necessary to follow the following rules:

• When composing the text for your auto-training, exclude from it all words that have the prefix "not". The same applies to verbs with negative meanings. For example: "I do not think about my problems ...". This phrase can be replaced by: "I forget about business, work, fatigue ...". Such settings will correctly influence the subconscious mind.
• Occupy a comfortable position. It's best to lie on a flat surface, on your back so that nothing hinders you.
• Finish everything before going to sleep so that your thoughts are not occupied by them.
• Learn to turn off your consciousness from the problems of the future day - do not think about the past or the future.
• Try not to eat fatty and high-calorie food before going to sleep.
• Try to minimize the sounds around you. Of course, there is an auto-training for sleeping with noise, but if you are just starting to learn this business, it is better to organize complete silence or quiet music.
• Go to bed best not later than 23:00. This time corresponds to the biological rhythms of a person and is the best time to fall asleep. This does not mean that after 23:00 you will not be able to fall asleep, however it will be much more difficult, and rest will no longer give that benefit that could be brought a few hours earlier.
• An hour before going to bed is dedicated to peace - do not exercise, listen to heavy music or watch action movies.

These fairly simple rules will help you quickly master the technique of auto-training.

The process itself

And now let's collect all knowledge together and conduct auto-training before going to bed.

Lie on a comfortable bed or sofa. Relax and take a comfortable position for you. Take a sheet of prepared phrases and start slowly reading them out loud - this is important, because the sound of the voice influences consciousness better.

Reading the text, imagine all that you say. Once you have completed the first reading, set the sheet aside and close your eyes. Now your task is to repeat the same phrases, only reproducing them from memory. Do not try to forcefully recall every word - after the first reading your brain memorized enough to repeat the general meaning of written words without difficulty.

The most difficult moment in auto-training is the need to grasp the state when you need to stop saying relaxing words and just start thinking about soothing phrases. Most often this moment comes after 15 minutes of training. But since this is a strictly individual process, it is up to you to understand when you need to stop talking.

It is not difficult. At the moment when you notice that your body is already noticeably relaxed, your eyes are closed and you no longer want to open them, you need to start talking about yourself. This condition can be called half asleep, and it's important not to lose it.

It is worth noting that the entire exercise auto-training can take quite a long time - from half an hour to two hours. If you do everything right, then after an hour the body must go into sleep. However, it may happen that the first time to immerse in it does not go - it's not scary. Continue your studies, and each time it will be much better to do auto-training for sleep.

Fall asleep in 5 minutes? If once it seemed like a fantasy, then after a couple of months of classes you will completely master this technique. Of course, there is no need to wait for the self-training of immediate results - this is a very delicate process that requires time.

Fast falling asleep

When you have mastered the technique and can quickly fall asleep, you can go to a new auto-training - in 5 minutes. What he really is?

Turn off your thoughts completely. You should not "come up" with pictures from the past day or just your imagination. You must imagine the most common darkness, in which there is nothing. If it's hard for you, imagine a wall with black velvet wallpaper. Look at it (with your eyes closed, of course), look and sink into this darkness.

You can also pronounce prepared phrases, but basically you need to concentrate on the dark. Surprisingly, this kind of auto-training for deep sleep really allows you to quickly fall asleep and sleep soundly and well.

This is such a simple enough, but effective technique can overcome serious problems with night rest. Do not forget that in addition to auto-training for sleep, there are similar techniques for self-confidence, raising morale and even losing weight. Therefore, after mastering one technique, you can easily learn another by improving your skills. Believe in yourself, and everything will turn out!