Getting a good nights sleep. Shot of a young woman sound asleep in her bedroom.

Want to get a good night’s sleep? Make these two recommendations from a psychiatrist before going to bed

Not being able to sleep or waking up at night has a direct impact on our health, we feel more tired and do not perform well during the day.

Sleep disorders are at the time of day, insomnia affects millions of people, this causes us to rely more and more on sleeping pills and melatonin supplements, instead of stopping to look for the origin of our insomnia and solve it at the root.

Psychiatrist Aric A. Prather, a doctorate from the University of California, San Francisco, published an article for CNBC where he tells the tricks to get a good night’s sleep. This mental health professional has helped many patients improve their sleep without the need for drugs. Prather emphasizes that what most influences when it comes to not being able to sleep is thinking too much.

He assures that negative thoughts are more harmful at night. When we go to sleep, everything is quiet and we find a moment of peace. Instead of taking advantage of it to rest, we start turning over all our problems and fall into a spiral of negativity and catastrophism. In addition, the brain plays against us, once it starts thinking, it wants to consolidate those thoughts and it is difficult to stop.

The technique to put negative thoughts aside

The solution offered by Aric A. Prather consists of two steps. The first is to set aside 15 minutes a day, preferably in the evening, for your “emotional preoccupation” time. During those minutes, think calmly about all the problems and difficulties you have accumulated during the day. Everything that makes you feel anxious and worried.

The second part consists of making a list of all those worries and problems and, next to it, write the solution you have found. It is a list of problems and solutions. You can propose several remedies to the same problem or, instead of a clear-cut solution, write down the first steps to solve that situation. You don’t have to solve all the conflicts in the world in one afternoon.

If you want, you can refer to that list the next day. Other people simply feel good about writing down on paper everything that is troubling them. It’s such a quick and easy method that it’s worth a try. Prather says that, if practiced regularly, it can become a very effective daily routine for fighting insomnia.