How to get rid of insomnia on a sleepless night

During this time of March-April, depression can cause you to suffer from insomnia. Sudden temperature differences and daily temperature changes can cause autonomic imbalance, and if you have trouble falling asleep, your anxiety and worries will circulate in your head, and you will not be able to sleep at all! And sleepy in the daytime! Make a mistake at work! Deterioration of relationships! depression! No matter what.
Are you thinking too much? That's right, thinking too much is also a problem with depression.

Therefore, there are many ways to eliminate insomnia, but there is a detox method to counter insomnia unique to modern society. Aroma and healing music will also have a high relaxing effect, but I use a "smartphone". No, to be precise, it's a detox that says "I don't use a smartphone ."
It is about detoxifying digital devices, smartphones, and SNS.

Why can't I sleep in the first place?

In the first place, the reason why insomnia is caused is that the autonomic nerves do not work well due to the inability of the body to adapt to changes in the climate , but recently the brain is in an excited state due to overuse of smartphones and computers . It seems to be a common cause of insomnia.
When I'm doing SNS, I always carry my smartphone with me to check for new information, what my friends are doing, and if I'm notified, this is bad.

And if you can't sleep, you'll be anxious about not being able to sleep, you'll fall into negative thoughts, and you'll be stuck in a magical insomnia loop.

Organization called Digital Awareness UK in 2016, was to investigate the relationship between the quality of sleep and SNS frequency of use to target the 2750 students, check the minimum of 10 times SNS from 45 percent of the students entering the bed and It seems that the quality of sleep tended to be poor.

Since it is a small screen, it causes eyestrain by overworking the eyes, and of course there is physical stress such as a smartphone neck that faces the screen all the time and the angle of the neck is strange, and it is not good to have a habit of looking at the smartphone after going to bed.

In the first place, it is better not to do anything extra after getting into bed, but to act like sleeping in a place called a bed. The brain's perception that "the bed is a place to sleep" is reduced, which leads to insomnia.
So it's best not to lie down in bed for a long time and do something else other than sleeping, as it will interfere with good sleep.

10 Digital Detox Methods

So, in order to get rid of the bad habit of getting into bed and messing around with your smartphone, why not try holding down these 10 points! I will introduce that.

① Do not touch your smartphone 90 minutes before going to bed

60 minutes ago is fine, but 90 minutes ago is better. Stop touching your smartphone an hour to an hour and a half ago. Before going to bed, be aware that you can tone down with less unnecessary stimulation and calm your mind. That said, you'll see your smartphone. I'm curious about SNS. so

② Limit 90 minutes before going to bed to relaxing

Get into a different habit and stay away from your smartphone 90 minutes before you go to bed. Even if it's another habit, if you play games on your computer, you don't have any children, so let's make it a habit only for activities that relax your brain and body, such as reading, meditation, and bath time .

③ Cut the blue light after the evening

Blue light is also contained in sunlight, so taking in the stimulus of blue light from the eyes creates a state of excitement in the daytime.
So blue light is not good for your health! It is said, but to be precise, it means that "blue light after the sun sets upsets the body clock, which is not good for your health" !
As you know, blue light is emitted from the screen of your smartphone or computer, so let's cut it after the sun goes down. In other words, reduce the frequency of viewing your smartphone.
If you are using an iPhone, you can set the time to reduce the blue light on the screen by setting "Settings-> Screen display and brightness-> Night Shift", so please try it.

⑤ Notice bad habits

Obviously, to break a bad habit, you need to be aware of it. It's not that SNS is bad. You should be aware that you are an SNS addict who has to check SNS constantly, and you are abandoned on your smartphone .
I'm abandoned because I'm constantly watching Twitter. Weight yourself.

⑥ Decide whether to take SNS or health

You unknowingly check SNS, your fingers move freely. I took out my smartphone to see the time, but I forgot to check the time because I saw it on Twitter! Smartphone once again ... I'm watching Twitter again! Be aware that you're doing it unconsciously.
The answer is decided whether to take SNS or take health .

⑦ Keep digital devices away

"It's bad because you have a smartphone in the first place!"
No, smartphones are a convenient tool for civilization. Smartphones are not evil. I'm not good at using tools, I'm sorry (´ ； ω ； ｀) Boo.
So, I keep physically placed to out of reach with a habit, let's reduce the SNS habit. Place it near the entrance far from the bed, or charge it at the entrance in the first place. If you leave it at the front door, you won't forget it when you go out.

⑧ Do not use your smartphone except for what you need

Smartphones are really convenient, and I have various apps installed, but be aware of the feeling that you are always using your smartphone, and try not to use it for anything other than what you need.
The main uses are email, LINE, the Internet, and SNS. I also use a map. I also use it for music players. Oh, everything is necessary. You can rely on your smartphone for photography, video recording, and youtube.
I wonder if I can cut off my smartphone ...

⑨ Insert the screen time app to recognize smartphone usage

On the iPhone, the screen time app was included by default when updating. The guy who knows the usage time of the smartphone and the usage time of each application. When you see that, please realize that " Wow! I use my smartphone too much !?" You're a smartphone crock! I'm sorry too.
If you think you're overusing it, use less.

⑩ Give yourself a reward if you follow these 9 rules

It's an incentive effect, but I don't mean to force it to a good number of 10.
If you can protect all 9 of them, you can use your smartphone for a day? Isn't that the end of the story ...

Summary

That's why I introduced 10 digital detox operations, but all of them are quite difficult for SNS crocks and smartphone crocks. So it doesn't matter if you can't do everything. If you keep these things in mind and improve little by little, your sleep quality will improve and you will wake up the next morning.

Anyway, let's aim for smartphone addiction, recognizing that smartphones are unexpectedly degrading sleep quality and stressing . To the other in the smartphone dependent become me, "charging that there is no anxiety", that anxious that there is no charge and have the charge and addiction have also afraid of.

As I mentioned earlier, it is quite difficult to capture digital detox, so it may be necessary to train your mentality so that you can clear it.
Introducing how to train the mentality that is useful for that.

You may not be able to sleep because of regrets of the past and anxiety about the future. The article introduces how to escape from such negative thinking.

Please read it together if you like.