Spring sleep does not wake up, but many modern people suffer from insomnia, tossing and turning every night. Sleep experts point out that people can actually “train” their brains to fall asleep.
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1. Make a schedule, and stick to it
Wake up and go to bed at a set time every day
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it”s time for bed. Production of melatonin is stopped by light — so levels naturally fall as daylight approaches, getting you ready to greet the day.
Melatonin is a hormone secreted by the body that regulates when you feel sleepy and when you wake up. As the night falls, Levels of melatonin rise, signaling that it’s time for the body to sleep. Light prevents the body from producing melatonin, so when the day comes, melatonin levels drop, making you ready for another day.
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren”t predictable and the body doesn”t know how to respond.
Clinical psychologist and sleep expert Michael Grandner points out that in order for the body to function properly To secrete melatonin, you must work and rest regularly. If your bedtime and wakeup times vary from day to day or over the weekend, your body won’t be able to predict your sleep rhythm and won’t know how to respond.
Therefore it”s important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
So every day at It’s important to wake up at a fixed time, even on weekends, holidays, or if you didn’t sleep well the night before.
2. Don”t lay in bed awake
Don’t lay in bed awake
It”sa golden rule in sleep medicine, backed by “decades of data,” Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it “can even beat prescription sleep medications.”
Grid Landner says it’s a golden rule of sleep medicine backed by “decades of data.” In fact, it’s “even better than prescription drugs” in his sleep clinic.
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“The best sleep tip you can ever give somebody is get up — don”t lay in bed awake but not sleeping,” Grandner said. “Whether it”s the beginning of the night or the middle of the night, if you”ve been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don”t spend that time awake in bed.”
Grandner said: “The best sleep advice you can give is to get up when you wake up, not to lie in bed awake. Whether it’s just late at night or late at night, if you can’t fall asleep in bed for 20 to 30 minutes, get up and adjust. Maybe it only takes 5 minutes for you to feel sleepy, maybe an hour, but don’t lie awake in bed during this time. ”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
Why is this rule so important? A connection is formed in the brain, leading to chronic insomnia. The bed is no longer your comfort zone, but a place where you toss and turn anxious and wake up exhausted.
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Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
Building a positive connection between bed and sleep can also benefit you when you’re working, Grandner added. Or sleep at night when travel disrupts work and rest.
“Let”s say you need to go to bed extra early,” he said. “The bed now has the power to help overcome your racing mind and allow you to fall asleep.”
He said: “For example, you need to go to bed early. The bed will help you calm your mind and let you fall asleep soundly. ”
3. Change your attitude about sleep
Change your attitude about sleep Mentality
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
Many people view sleep as the last thing to do after a busy day, and sleep later in order to complete chores, homework, work or catch up on new dramas It’s okay.
That thinking needs to be changed, Grander said.
That thinking needs to be changed, Grander said.
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“Don”t see your sleep as the amount of time you have left in your day,” he advised. “See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow.”
He advises: “Don’t think of sleep time as the rest of your day, but as a time to rest for a productive tomorrow.”
It may sound like a small shift in thinking, but it”s an important one, Grander added.
Grander added A small but important change in thinking.
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Co ntrol and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
The CDC states that most adults need 7 to 8 hours of sleep to get adequate rest. So if a person gets up at 7am every day, the 8 hours sleep time should be 11pm.
“Now you know when you have to stop and get ready to go to bed whether you”re done or not,” Grander said. “The problem is we don”t stop, and we don”t disconnect. And that”s to our detriment and it makes the next day more stressful.”
Grandner said: “Now you know, whenever it’s bedtime, whatever Whether you’re done or not, you have to stop and get ready to go to bed. The problem is that we don’t want to stop, we don’t want to let go. It’s going to hurt our sleep quality and make the next day even more stressful.”
English source: CNN
Translation & Editor: Dany