“I want to sleep, but thoughts prevent me from falling asleep”: who is to blame and what to do
You feel that you want to sleep , but as soon as the head touches the pillow … the global thought process begins. You for some reason recall that shameful incident that occurred in the seventh grade, analyze the reasons for the break with the past partner , finding out who was really to blame, and come up with the perfect image for tomorrow, because why not.
Simply put, at a time when, it would seem, you need to relax and let go of all your thoughts, your brain starts to work like it never works in the office (although it should be right there). Common situation?
Specialists in the field of sleep disorders call this the state of racing mind, noting that before an important event, whether it is an examination, an interview or a wedding, something similar is common to everyone. However, if you constantly think about life before going to sleep, and it’s more like not “a little dreaming to sleep better”, but “how does the head ache from a pile of thoughts”, it is necessary to do something about it.
Below are the techniques that can work.
Get out of bed
This may seem counterproductive, but Rajkumar Dasgupta of the University of Southern California School of Medicine says Refinery 29 that “the bed should only be for one – for sleeping.” The expert adds that this is why, if you could not fall asleep for 15-20 minutes, it’s more correct to do something. For example, drink a cup of tea or read a little in the chair, so that the brain, with regular repetition, does not begin to associate the bed with bustling thoughts.
Do not look at the clock
Speaking of routine, Dr. Dasgupta notes that if you follow the clock, trying to figure out how much sleep you have left (we all do this sometimes, right?), Your body will begin to adjust to it. “What I mean: if you know for sure that you can not fall asleep to about three, then you will not be able to sleep until three. For the same reason, many of us are beginning to wake up at 5:45, although the alarm is set at 6:00, “he explains. Instead, again, try to get out of bed and do something light and does not require physical effort.
It’s easier to say than to do. But if the problem of thoughts that interfere with sleeping is familiar to you not by hearsay, it is better to refuse gadgets from the gadgets. Experts say that even with the function of filtering the “blue light” that reduces eye strain, a smartphone or laptop still exerts a stimulating effect on the body. By the way, applications for sleep, designed to establish, rather than spoil it, can also play a cruel joke with you.
“When it comes to sleepy applications, I’m not worried that they do not help, I’m worried that they do not increase the temptation to check email at the same time,” Dasgupta says. TV, by the way, before bedtime is also better to avoid. “Is all that can be done before going to bed is to lie and look at the ceiling?”, You ask. And here not. At your service – music, paper books and coloring-antistress .
In the final, we recall that before going to sleep it is also important to give up fatty foods and alcohol, do not drink a lot of water and try not to worry about trifles. And, of course, keep in mind that all this can be a symptom of some other disturbance, physical or mental. “You may have a sleep disorder, restless leg syndrome, narcolepsy, apnea , anxiety , acid reflux, or something else,” warns Dr. Dasgupta.
So if what happens at night does not allow you to work at full strength during the day, and for more than a month and without obvious reasons, you need to consult a specialist.