You feel you want to sleep, but as soon as head hits the pillow… the global thought process. For some reason, you think of that shameful incident in the seventh grade, analyze the causes of the break with the past partner, figuring out who really was to blame, and come up with the perfect image for tomorrow, because why not.
Simply put, at a time when, apparently, you need to relax and let go of all thoughts, your brain starts to work as it never works in the office (although there should be). A familiar situation?
Experts in the field of sleep disorders call it that racing mind (literally “race of the mind”), noting that before an important event, be it an exam, an interview or a wedding, something like that peculiar to each. However, if you constantly think about life before sleeping, and that’s not “a little dream to sleep better”, and “how is a headache from the pile of thoughts,” it is necessary to do something.
Below techniques that may work for you.
Get out of bed
This may seem counterproductive, but the Rajkumar Dasgupta (Dasgupta Rajkumar) from the medical school of the University of southern California (University of Southern California) tells Refinery 29 that “the bed should be designed for only one – to sleep.” The expert adds that this is why, if you cannot fall asleep within 15-20 minutes, the right way to do something. For example, drinking a Cup of tea or read a little in the chair to the brain with regular repetition did not begin to associate the bed with busy thoughts.
Don’t look at the clock
Speaking about the routine, Dr Dasgupta said that if you’re watching the clock, trying to figure out how much you have left to sleep (we all do sometimes, right?) your body will begin to adapt to it. “What I mean is: if you know that you can’t fall asleep until about three, then you do not get to sleep until three. For the same reason many of us start to Wake up at 5:45, although the alarm clock’s set for 6:00,” he explains. Instead, again, try to get out of bed and do something easy and not requiring physical effort.
It’s easier said than done. But if the problem thoughts that interfere with sleep, you know firsthand from the gadgets really should be abandoned. Experts say that even with the filter function “blue light” that reduces eye strain, smartphones and laptops continues to have on the body stimulating effect. By the way, applications for sleep designed to establish, and not to spoil it, can also play a cruel joke with you.
“When it comes to carotid applications, I’m not worried that they are not helping, I’m worried that neither increase the temptation at the same time to check emails,” says Dasgupta. TV, by the way, before bedtime is also better to avoid. “Do all that you can do before sleeping is to lie down and stare at the ceiling?”, – you will ask. And here and there. At your service – music, books and coloring antistress.
In the final we will remind that before bed is also important, to give up fatty foods and alcohol, drink lots of water and try not to be nervous on trifles. And of course keep in mind that all of this can be a symptom of some other disorders, whether physical or mental. “You may have a sleep disorder, restless leg syndrome, narcolepsy, sleep apnea, anxiety, acid reflux, or something else,” warns Dr. Dasgupta.
So if occur at night gives you the day to work in full force, and more than a month without obvious reasons, you need to definitely consult with a specialist.