an which is a good idea to go for Sleeps At the same time every night to help you sleep, there will be some nights when your brain is “busy” and not ready for sleep.
Some nights, it feels like your head won’t rest. You mentally review the day you just finished while simultaneously previewing the next day – sometimes, your mind may remember something embarrassing you did in high school or get stressed about something that might happen in the future. Lots of fun.
Then again, maybe you’re dealing with your kids’ nighttime routine, and as soon as you put your head on the pillow, you’re already starting to stress about having to do it again the next day.
Those sleepless nights happen to everyone from time to time, but since it’s hard to have a one-size-fits-all solution, and since of course there’s no one-size-fits-all solution, we’ve compiled suggestions from sleep experts to help you “switch off” your brain at night or, at least, , something to read the next time you can’t sleep.
Prepare in advance
“When you lie down at night, you don’t have any of the distractions that surround you during the day — people talking to you, dogs barking, or the temptations of your smartphone.
So when you fall asleep and remove distractions, anxiety and stress can rise to the top. If you suffer from a lot of anxiety, keeping a “worry journal” next to your bed where you write down your worries about 30 minutes before bed (or in the middle of the night if you can’t sleep) can help with this. Meditating during the day can also help you deal with a constantly stressed mind.Dr. The Cut says. Craig Canapari, associate professor at Yale University School of Medicine.
Stay alert
“Thinking about how to sleep and looking at the paper, and thinking that if you go to sleep now you’ll have 5 hours of sleep left, doesn’t help. Quite the opposite. At that point comes the paradoxical idea of staying awake. Telling yourself not to sleep can change things.” .
There’s nowhere to vent the performance anxiety and frustration associated with trying to sleep, and your arousal level plummets. Do something to relax until you feel tired. Take a warm bath, for example, or sit in a comfortable chair and listen to soothing music. “You will spend less time in bed but more time sleeping.”“, notes Colin Espey, professor of sleep medicine at the University of Oxford.
Write down what stresses you
“It takes no more than 20 minutes to get everything out of your head and onto paper every day. It’s a therapeutic way to know that you probably don’t have much to worry about except some recurring patterns in daily life. You can then figure out hypothetical fears (e.g. What if I make a mistake at work and lose my job) or real (e.g. I make a mistake and lose my job). For real fears, you can then make an action/problem-solving plan, for hypothetical ones, learn to put them aside. suggests Katherine Pinkham, an insomnia specialist at the US National Institutes of Health.
Emotional confusion method
If none of the above works, you can try the trick suggested by Dr. Scott Walter in his video Tik Tok.
The doctor says that if you can shift your attention from the conscious thought patterns that keep you awake, you will fall asleep faster, in a video clip on the platform that has exceeded 5 million views.
He claims that the “imaginary shuffling” technique follows the pattern of small dreams that we sometimes see as we transition in sleep and is similar to the card shuffling technique.
It basically suggests that you think of unrelated words or say the letters of the alphabet and count your pulse and every 8 beats, think of a word from the letter of the alphabet that you left off on.
@denverskindoc Stitch with @sidneyraz Say goodbye to Sunday scares and fall asleep fast with this doctor-approved sleep hack! #sleephack #Today I learned #I wish I knew #How to fall asleep faster #Cognitive confusion #Cognitive confusion #sleephelp #doctor #Medicine #Sleeps #sundayscaries #doctorhack #fall asleep #anxiety ♬ Original Sound – Dr. Scott Walter | Derm
How do these technologies work?
“Besides taking her away mind “By ridding yourself of negative and stressful thoughts, you are giving your brain the command that it is now ready for sleep, just like the little dreams we have before bed.”The doctor says.
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