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This article was co-written by Chad Denman. Dr. Chad Denman is a sleep medicine supplier and owner of the Sleep Cycle Center in Austin, Texas. With over 10 years of experience and over 500 hours of sleep education, he has expertise in identifying and providing a variety of treatment options for patients with sleep problems. Besides, he has also been a general dentist for the past 10 years! Dr. Denman completed his training as a dental surgeon at Marquette University and holds a bachelor’s degree in Exercise Physiology from Florida State University. He is also a member of the American Association of Sleep Medicines (AASM), the American Dental Association, and the Academy of General Dentistry. Besides, Dr. Chad is also the Director of Doctor Success of the International Sleep Academy (IAOS). There, he teaches dentists how to deliver health care and speaks nationally on the importance of treating sleep apnea.
There are 13 references cited in this article that you can view at the bottom of the page.
This post has been viewed 40,458 times.
Sleep is important to our overall health and well-being. However, for many people, sleep doesn’t always come easily. When you have trouble falling asleep, you may begin to worry about your lack of sleep and not being able to function well the next day. You’ll start to obsess over how many hours of sleep you have left or keep staring at the clock. Ironically, this stress can make it harder for you to fall asleep! To get out of this vicious cycle, you need to deal with all the stress and anxiety in your life, learn how to calm down before you go to sleep, and make sure your bedroom is in the best condition for a good night’s sleep. good sleep.
Steps
Resolve anxiety
- Try not to leave any worries unresolved. If you can’t deal with them before bed, create a simple plan for when and how to deal with them so you won’t have to think about them in bed.
- If you have concerns about some things that you cannot address or affect, such as global warming or your child’s health during a school trip, write them down and tell yourself. that you are eliminating anxiety while writing.
- Don’t journal right before going to bed. You need to take time to rest your mind and forget the worries you wrote down. [2] X Research Source
- You can also try using a diary to track your daily habits, including the foods you eat and the amount of exercise you do. This can help you see if those patterns are good or bad for your sleep. [3] X Research Sources
- Try to avoid stimulating exercises before bed. It’s best to give your body a few hours to relax between your workout and bedtime.
- A mantra repeated to yourself can also help. Try saying, “I have obsessive thoughts about _____. I don’t need to worry about _____, so I’ll think about _____ instead.
- Another way that can also be helpful is to take the time to analyze your worries and think about all the reasons why they are not a problem. You could try including something like, “It’s not worth my time worrying about _____ because _____”. [6] X Research Sources
- If you have a valid worry that requires action, focus your energy on thinking of possible solutions to the problem, rather than pondering all the bad things that could happen. Once you’ve found a solution, tell yourself, “I don’t have to worry about _____ anymore because I already have a plan to deal with it.” [7] X Research Sources
- While being aware of your own emotions is important, it’s equally important that you don’t allow yourself to cling to negative emotions for too long, as this can lead to more anxiety. Once you’ve acknowledged how you’re feeling, try to do something to lift the mood. If you’re lying in bed, you can think of something that makes you happy to boost your mood. [10] X Research Source
Calm your mind at bedtime
- Daily routine should be relaxing. Try to choose something that will help clear your mind of the worries of the day but don’t overstimulate it. Reading, playing games, stretching, or doing manual activities are all great options. Find something you find interesting.
- If you need extra support to get rid of your worries, give yourself some time before bed to indulge in an activity you find really relaxing. You can try meditation, take a hot bath, do stretching exercises, or take deep breaths. Everyone is different, so try a variety of activities to find ways to reduce anxiety in general. [14] X Research Source
- If possible, turn off sleep-disrupting lights from electronic devices such as watches and televisions.
- If you wake up in the middle of the night, you should avoid turning on a lot of lights, as this can make your body think it’s time to go to work.
- To reinforce your body’s natural circadian rhythm, try to expose yourself to natural light during the day as much as possible.
- You’ll only get more nervous if you keep looking at your watch, so avoid doing that at all costs.
- A few sleepless nights won’t hurt your health, but chronic insomnia is harmful, so you should seek medical help if you have chronic insomnia.
- Think of a happy memory or a favorite story and mentally retell the story in your mind with as much detail as possible. You can also focus on an everyday object and try to describe it in vivid detail.
- Focus all your attention on the natural rhythm of the breath and try to visualize the breath entering and leaving each part of the body.
- Keep the brain busy by trying to think as many things about a certain genre. For example, you could try to list all the animals whose names start with the letter A. [18] X Research Source
- Remember to keep the light as dim as possible and avoid worrying about the consequences of not getting enough sleep.
Create a comfortable sleeping environment
- Try using bath oils that have a gentle scent like lavender.
- It’s also important to wear comfortable pajamas with a material that draws moisture from the body, such as cotton. That way you will be comfortable all night. [20] X Research Source
- You should also make sure the mattress, sheets, and pillows are comfortable. Many people find that they sleep better when lying in a neat bed. Make your bed with new or freshly laundered linens. While choosing bed sheets, you should choose a gentle color, without texture, made from natural fibers and gentle to the skin. A freshly made, neat and comfortable bed will soothe you to sleep or at least won’t make you toss and turn.
- It’s best not to do these activities in the bedroom, but if you can’t avoid it, sit on a chair or sofa instead of in bed.
- Remove non-sleep related items from the bed area, such as plates, magazines, laptops, and others. Place only a few essentials on the nightstand: an alarm clock, a reading light, a book, and a glass of water.
Advice
- Watch out for alcohol and caffeine, which can disrupt your sleep. [23] X Research Sources
- Prescription medications can also keep you from sleeping, so talk to your doctor about taking them at a different time or switching to a different medication. Never stop taking your medicine without first talking to your doctor. [24] X Research Source
- Try to avoid napping during the day, especially in the late afternoon. [25] X Research Sources
- Prepare a cup of Baldrian or valerian tea before bed. Several studies have shown that Baldrian is effective in reducing the time it takes to fall asleep and improving sleep quality. [26] X Research Sources Although there are some other studies with conflicting results, this is a therapy worth trying. Before drinking, cover the tea cup and steep the tea for about 10-15 minutes on the nightstand.
Warning
- If you have chronic insomnia, see your doctor. Maybe you have an underlying health problem, or you need prescription medication to help you sleep.
- Never take sleeping pills without a doctor’s prescription.
This article was co-written by Chad Denman. Dr. Chad Denman is a sleep medicine supplier and owner of the Sleep Cycle Center in Austin, Texas. With over 10 years of experience and over 500 hours of sleep education, he has expertise in identifying and providing a variety of treatment options for patients with sleep problems. Besides, he has also been a general dentist for the past 10 years! Dr. Denman completed his training as a dental surgeon at Marquette University and holds a bachelor’s degree in Exercise Physiology from Florida State University. He is also a member of the American Association of Sleep Medicines (AASM), the American Dental Association, and the Academy of General Dentistry. Besides, Dr. Chad is also the Director of Doctor Success of the International Sleep Academy (IAOS). There, he teaches dentists how to deliver health care and speaks nationally on the importance of treating sleep apnea.
There are 13 references cited in this article that you can view at the bottom of the page.
This post has been viewed 40,458 times.
Sleep is important to our overall health and well-being. However, for many people, sleep doesn’t always come easily. When you have trouble falling asleep, you may begin to worry about your lack of sleep and not being able to function well the next day. You’ll start to obsess over how many hours of sleep you have left or keep staring at the clock. Ironically, this stress can make it harder for you to fall asleep! To get out of this vicious cycle, you need to deal with all the stress and anxiety in your life, learn how to calm down before you go to sleep, and make sure your bedroom is in the best condition for a good night’s sleep. good sleep.
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