As episodes of, poor sleep may be more important than it seems. insomnia They disrupt the rhythm of everyday life. Sleep allows us to control stress and face the day better. But, not all of them automatically manage to immerse themselves in Morpheus’s arms.
According to a 2013 survey by the US Centers for Disease Control and Prevention (CDC), one in eight adults with sleep problems need help getting to rest. Is there a magic formula for gold?
Eric Prather is a psychologist and a dream specialist at the University of California at San Francisco. in his new book “Sleep Recipe” ,dream recipe) provides 7 scientific tips for good sleep And thus avoid the consumption of pills or supplements.
Similarly, it details that it is convenient to practice the first three behaviors during the day, the other two before going to bed and the last when it is difficult to sleep at night. What is included in each?
Set aside time for “scheduled anxiety.”
Waking up in the middle of the night and thinking only of good things is a utopia. “All day, we can be too busy to focus on our thoughts. But in bed, when we try to keep the brain still, without distractions, our thoughts can become too noisy,” writes Prather. .
To ward off nighttime worry and rumination, she recommends setting aside a part of the day to ward off worries. “Spend 10-20 minutes writing down what’s bothering you or just thinking about it, without looking for a solution. If you do this regularly, your worries won’t go away at night, and If they do, you can remind yourself that you are the problem.” Spent time dealing with them the next day, ”the expert said in an interview published in new York Times,
Instead of resorting to caffeine, put your head in the freezer
“If you habitually turn to coffee to recover from an afternoon slump, Your body will still have caffeine while you sleep.Instead of adopting this habit, he suggests building up the energy elsewhere.
“You can take a brisk walk in the afternoon or take a five to 10-minute break from work to engage your brain in a simple task. For example, pulling weeds in the garden, rearranging the library, putting on some music , and focusing on a song focusing on a task that doesn’t require Activate our brain and take us out of our routine“, analysis.
And he argues a more extreme option: “Put your head in the freezer. That brief cold jolt activates the brain’s wakefulness centers without the need for coffee, like the jumper cable on a car battery.”
remove clutter from your bedroom
Computers, mountains of dirty clothes, piles of sticky notes reminding you of all pending tasks, litter the room where someone sleeps.
“You want your sleeping area to calm you down, not remind you of everything you need to do. If you can’t remove them, move them around so you can’t see them from your bed.” ,” Prather insists.
And he says that, in order to prepare for the dream ahead, you have to buy curtains Darkness to block out light or invest in a sleep mask, Also, consider turning down the heat or turning on the air conditioning so that your comfort zone is between 15 and 20 degrees at night.
“It is convenient that the room is dark and cool so that our core body temperature drops, which naturally happens during sleep,” defines the psychologist.
Stop Treating Your Brain Like a Laptop
One cannot expect the brain to shut down immediately, like a laptop does when the lid is closed. “You should plan for a transition period that allows you to rest. Ideally, you should give yourself two hours to ‘turn off the sympathetic nervous system’ to signal to your body and brain that You’re getting ready to rest,” Prader explains..
And it offers a menu of options for that time of relaxation: Take a nice shower, write in a gratitude journal, sit outside and watch the stars. “The goal is to find ‘low-stimulation’ activities that you enjoy,” she says.
Rewatch your favorite show
Many Doctors Advise Against Screen Time Before Sleep, But Prathers Pay More The ingredients of what people eat during the preparation of the night, Instead of looking for a laptop, pocket book or cell phone.
is that a Thriller This may prompt you to stay awake for a while or ponder the answer to a mystery while you sleep. Instead, he recommends watching something cool, and ideally a show you’ve watched before.
If you can’t sleep, go
As we age, especially in our 50s, 60s and 70s, sleep can become more fragmented. “People may need to urinate more often at night or the pain may keep them awake,” the expert explains.
It’s important that older adults get enough rest: A recent study found that people over 50 who sleep five hours or less a night Increased risk of chronic diseases compared to those who rest for at least seven hours.
“If you have difficulty falling or staying asleep, you should get out of bed for about 20 minutes to try to fall asleep. If you’re still prone to insomnia, you can try something quiet on the couch or in the living room. Can be taken such as knitting. Or meditating. It’s a good idea to sleep in the position you sleep in. If your body gets used to being awake in that position, put yourself to sleep through the night It would be hard to condition,” Prader said.
What if you can’t move? “Sitting in bed can help reconnect your brain. Also, turn your head and keep it where your feet usually are. In that new position, you can read, listen to soft music. Or put them on a relaxing podcast until you feel sleepy again and are ready to return to your resting state”, reflects the psychologist.
Don’t beat yourself up for one or more sleepless nights.
When people have sleepless nights, they often The emphasis is on how sleep deprivation will affect them the next day?, “A rest a night or so won’t spoil your sleep in the long run. The body is resilient,” says Prather.
And he advises: “If the inability to sleep is stable, you may want to seek out a therapist or therapist trained in cognitive behavioral therapy. Even in chronic cases, sleep deprivation is treatable. In extreme cases, a sleep specialist may also prescribe medications. may prescribe or treat underlying disorders that may cause poor sleep, such as apnea,” he cautions.
“When people have insomnia, they try to figure out what they can do to get sleep working again, but this type of effort is inconsistent with the goal. Letting go of sleep,” He summarizes.