For now, you probably know the innumerable benefits of physical and psychological health of sleep, of Enhancement of brain power and improve immunity to relieve stress. And you are not alone in prioritizing the rest: according to the American Sleep Apnea Association55 percent of adults say that a good night is a “important priority”, placing it over the factors of lifestyle such as spending time with family and eating healthy. But despite its importance, many of us still fight with our eyes closed. In fact, one of the main reasons why you can’t sleep at night may be too pressing to achieve the “perfect” amount or the type of sleep.
There are many factors behind evil sleep, but a growing reason that more people have problems sleeping is anxiety around sleep. A recent American Academy of Dream Medicine The survey found that 81 percent of the North -Americans say that worrying -for sleep is keeping them by throwing and turning: a phenomenon that researches sleep researchers have called Orthosomnia or the obsessive research of ideal sleep. Here what to know and how to overcome it.
Why can’t you sleep at night
One of Ortosomn’s drivers is the increase in trust Sleep tracking devicessuch as smart watches, rings, diadoles, sleep masks and mattress sensors. “I have seen an increase in anxiety with patients who saw me with sleep problems and tell me what their technology tells them about sleep,” he says Mandana Mahmoudi, MD, MPH, DoctorateA medical assistant professor and the Sleep Medicine Clinical Director in the Division of Pulmonary Medicine, Critical Care and Sleep Grossman Medicine School of New York University. “But this technology is not scientifically proven and you cannot rely on the most accurate sleep information,” he says. For example, a tracker cannot differentiate between sleep stages.
Trying to follow strict rules for sleeping well, such as ensuring -you get seven to eight hours each night, it can also increase sleep anxiety. However, it is important to remember that when it comes to sleeping, it is not a unique size. “Although most people need this amount of sleep, there are some people who may only need six hours at night and will wake up,” says Dr. Mahmoudi.
To let go of your excessive sleep concern is key to stopping the vicious cycle of long -term sleep anxiety. “The harder you try to control your sleep, the more difficult it may have to sleep,” says sleep psychologist James K. Wyatt, DoctorProfessor of the Department of Psychiatry and Behavioral Sciences of Rush University and the Director of Sleep Medicine of Behavior Sleep Disorders Center at Rush University Medical Center to Chicago. “It’s like anything else. You don’t want to be too stressed by the activity you can’t do the activity itself.”
Easy ways to derive if you can’t sleep at night
Continue reading these simple and effective strategies to help relieve anxiety so that you can fall asleep -and fall asleep.
Make two task lists
Before bed, take a pen and paper and write down all the things you worry about, then throw it in the trash, says Dr. Mahmoudi. Listing your concerns can help you clean your head, reducing the thoughts that can wake you up. And “throwing it physically can help reduce those thoughts that circulate in your brain,” he says.
Then write down a list of simple tasks for the next day so you can also let yourself be worried about them. IT test works: A study at the Journal of Experimental Psychology: General He found that those who took five minutes to compose a list of tasks fell asleep faster compared to a group that scored their tasks completed during the day.
Also, find out how long you have to publish to relax -you instead of putting -more alert
Cuise the perfect music to sleep
Listening to soothing music can help you asleep -Dr. Mahmoudi says. “If you are in bed and start worrying -you hear something relaxing you can distract you and help -you go back to focus,” says Dr. Mahmoudi. The secret of the music that will help you to derive? Opt for a song with a rhythm of 60 rhythms per minute, like “Weightless“By Marconi Union.
In a study of Mindlab InternationalThis song was considered the most relaxing of all the tested melodies. It turns out that this rhythm is the approximate heart rate of the person before asleep -and when listening, the heart rate slows down to combine it. Search for more soothing songs in this range to GetongBpm.com.
Take -You’s time to relax
One or two hours before sleeping, allow for a while to end the brain so that the brain can be decompressed from the day activities, says Wyatt. “We need certain times to disable what is stressful, whether it is work, school, family problems, the state of the economy or politics,” says Wyatt. “This is the time to compartment and focus on something else, otherwise you will take to sleep with you.”
Dr. Mahmoudi agrees. “You need time in the evening to relax -you giving your mind and body a little space before sleeping,” he says. “It can be a good time to walk, watch a movie, read a book or take a bath or hot shower.”
Pro suggestion: An easy relaxation technique? Do this shower or Extra hot bath to derive faster. In a study at Sleep Medicine ReviewsPeople who took a bath of 100 to 104 degrees or shower an hour or two before the bed fell asleep 10 minutes faster.
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