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Monday, October 3, 2022

How to fall asleep on the eve of an early call or an important event

(CNN) — You’re leaving tomorrow at 5:00 am Your boss, a true early bird, has scheduled his weekly meeting for an unbearably early hour. School is about to start and you should get up and shine to cheer the family on. The schedule has changed and all of a sudden you get out of bed in the middle of the dark.

These are the nights when you go to bed early and beg to be put to bed, all too often to no avail.

“Unfortunately, this has happened to me many times,” said Dr. Phyllis Zee, director of the Center for Sleep and Circadian Medicine at Northwestern University’s Feinberg School of Medicine in Chicago. “If you can’t sleep, don’t worry. It won’t help you.”

Sleep specialist Dr. Raj Dasgupta has a similar orientation.

“My general advice is, ‘Don’t force it’ because worrying about those ‘zzs’ will start to speculate in your mind, which will make things worse,” said Dasgupta, an assistant professor of clinical medicine at the Keck School of Medicine. Southern University of California.

“The reality is that the more we try to relax and move on to sleep, the more we worry about wasting precious sleep time, making it harder to get that elusive ‘restful night’s sleep,'” he said via email. .

If your sleep chronotype (the time your body is naturally programmed to want to sleep) matches your sleep chronotype (late to bed, late to rise), these nights (and the days after) can be especially difficult, experts say. experts.

Here are some tried and tested tips from experts on how to ease those “please let me sleep” moments.

4 easy exercises to sleep better 3:34

1. Don’t try the impossible

First, if you’re not a morning lark, don’t try to fall asleep at 9 p.m., which may be too early for your body clock. It only predisposes you to anxiety.

Instead, “start dimming the lights between 8:00 pm and 9:00 pm,” Zee advised, and try to go to bed by 10:00 pm.

You should also avoid blue light, which tricks your brain into thinking it’s still day. This prevents the release of key hormones like melatonin that help you sleep,” Dasgupta said.

“Blue light is emitted by electronic devices such as smartphones and computers,” he said, so avoid them, as well as bright lights, for two hours before bed.

2. Meditation, mindfulness and breathing

Sleep stress is “a huge barrier to restful sleep,” Dasgupta said, and can “exacerbate existing sleep problems like insomnia.”

He suggested protecting oneself with mindfulness and meditation to promote calmness. “(These practices) can help calm the mind and body, making the transition to sleep easier and hopefully enjoyable,” he said.

Experts say one of the best ways to help you fall asleep is to focus on your breathing.

“One method is the 4-7-8 breathing method, which has been shown to reduce stress,” Dasgupta said. “Take a deep breath for four seconds. Hold your breath for seven seconds, then slowly release the air and exhale counting from one to eight. Repeat these steps a few times, then pause and see if you feel more relaxed.”

3. Run into daylight

According to Zee, when this early alarm goes off, turn on the bright lights immediately. This tells your brain that it’s daytime and helps stop melatonin production.

So get out into the sunlight as soon as possible, experts advise.

“Natural sunlight throughout the day helps maintain a healthy circadian rhythm,” Dasgupta said. “It improves daytime energy and nighttime sleep quality.”

4. Plan for restful sleep

You can schedule a 20 to 30-minute nap for the early afternoon of that day, and then do your best to go to bed earlier that night, Zee said. Your “drive to sleep” will be high, he said, because you “didn’t sleep the night before.”

“It will be easier to fall asleep between 10 p.m. and 10:30 p.m. and catch up,” Zee said.

5. Avoid alcohol and sweets

Avoid caffeine after dinner and alcohol before bed, “as both can disrupt sleep,” Dasgupta said. “If you feel hungry after dinner, try small, sugar-free, easy-to-digest snacks so you don’t interfere with your sleep.”

This call in the middle of a dream

What if you did all that and fell asleep happily, but you live in a different time zone than your family and your confused relatives call you at a time they still think is early?

Here are the rules for this scenario, according to Dr. Vsevolod Polotsky, professor of medicine and director of sleep research at the Department of Pulmonary Medicine and Critical Care Medicine at Johns Hopkins University School of Medicine.

– Don’t turn on the light.
– Try to calm down, end the conversation quickly and go back to bed.
– If you can’t fall asleep again in less than 10 minutes, go to another room, turn on a dim light, and try reading a boring book. (Electronic devices are prohibited, Polotsky said. They emit a blue light that will wake you up.)
– Do not check email or text messages. In fact, don’t use your phone, computer, e-reader, or TV (again, due to blue light stimulation).
– Do not wash dishes, do not go out and do not play sports.
– Meditate or relax and think about something pleasant.

So relax, don’t worry and sweet dreams!

World Nation News Desk
World Nation News Deskhttps://worldnationnews.com/
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