You feel like you want to sleep, but as soon as your head touches the pillow … a global thought process begins. For some reason, you recall that shameful incident that happened in the seventh grade, analyze the reasons for breaking up with your past partner, find out who was really to blame, and come up with an ideal image for tomorrow, because why not.
Simply put, at a time when, it would seem, you need to relax and let go of all thoughts, your brain begins to work as it never does in the office (although it should be there). Common situation?
Sleep specialists call this a racing mind, noting that before an important event, be it an exam, job interview or wedding, something similar is common to everyone. However, if you are constantly thinking about life before bedtime, and it is more like not “dreaming a little in order to sleep better”, but “how my head hurts from a bunch of thoughts”, you definitely need to do something about it.
Below are some techniques that might work.
Get out of bed
This may sound counterproductive, but Rajkumar Dasgupta of the University of Southern California Medical School tells Refinery 29 that "the bed should be designed for one thing, sleep." The expert adds that this is why, if you have not been able to fall asleep within 15-20 minutes, it is more correct to do something. For example, have a cup of tea or read a little in an armchair so that the brain, with regular repetition, does not begin to associate bed with hectic thoughts.
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Don't look at the clock
Talking about routine, Dr. Dasgupta notes that if you keep an eye on 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 is, if you know for sure that you can't sleep until about three, you won't be able to fall asleep until three. For the same reason, many of us start waking up at 5:45 am even though the alarm goes off at 6:00 am,”he explains. Instead, again, try getting out of bed and doing something light and effortless.
Give up gadgets
Easier said than done. But if the problem of thoughts that interfere with sleep is familiar to you firsthand, it is really better to refuse gadgets. Experts say that even with the "blue light" filtering function, which reduces eye strain, a smartphone or laptop still has a stimulating effect on the body. By the way, sleep apps designed to fix, not ruin it, can also play a cruel joke on you.
“When it comes to sleepy apps, I’m not worried that it’s not helping, I’m worried that it’s increasing the temptation to check my email at the same time,” Dasgupta says. TV, by the way, is also best avoided before bed. “Is it really all that you can do before going to bed - is to lie and look at the ceiling?” - you ask. But no. At your service - music, paper books and anti-stress coloring pages.
In the finale, we recall that before bedtime it is also important to give up fatty foods and alcohol, not drink a lot of water and try not to get nervous over trifles. And, of course, keep in mind that all this may be a symptom of some other disorder, physical or mental. “You may have a sleep disorder, restless legs syndrome, narcolepsy, sleep apnea, anxiety, acid reflux, or something else,” warns Dr. Dasgupta.
So if what is happening at night does not allow you to work at full strength during the day, more than a month and for no obvious reason, you should definitely consult with a specialist.
MARINA LEVICHEVA
