Nowadays more and more people are suffering from insomnia. They lie on the bed and wait for sleep to come, but they cannot stop thinking about their problems and tasks they should complete in the future.

When we stop being in the present, our mind get trapped in inappropriate thoughts. For instance, you are trying to fall asleep, but your brain continues thinking about things you need to buy at the Grocery store. Your breathing is tensed and your muscles are strained.

Then you realize that you don't sleep and your thought process switches to “ I can't fall asleep! Tomorrow I will have an important meeting and I need to do my best to present the draft. I need to get some sleep to be productive!”

These thoughts speed up your breathing and boost your heart rate making it more difficult for you to fall asleep. We would like to show you five steps you should take to treat insomnia to get some good sleep. Are you interested? Scroll down to read these tips right now.

Credit: Freepik

Credit: Freepik

#1. Bring down the lights one hour before going to bed. You may also light candles. This way your body and mind will start loosen up a little.

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Credit: Freepik

Credit: Freepik

#2. Bright light keeps you alert. In order to improve your sleep, you should hide all your electronic devices. No more movies and TV shows before going to bed.

#3. Ten minutes before sleep, start a focused mindfulness exercise. Sit in a cozy chair in your bedroom with candles. Imagine the contours of your body and slowly track it in your head.

Credit: Freepik

Credit: Freepik

Bear in mind the amount of pressure you’re feeling against the ground and be mindful of where there is more pressure and where there is less.

Begin with your head. Ask yourself questions: Is my head touching the back of the chair? How heavy does my head feel against the chair? Then move on to your nose, arm and leg. This exercise should last five minutes or more.

READ MORE: 8 stretch poses can help you get rid of sciatica, hip, and lower back pain

Credit: Freepik

Credit: Freepik

#4. If you feel that your mind begins wandering, notice it and get back on the right path. Don't blame yourself, as all you need to do is to focus on your mind.

Credit: Freepik

Credit: Freepik

#5. Go to bed and focus on your breathing. If you feel that you cannot fall asleep, repeat the exercise.

Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

Try now BetterMe: Meditation

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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