Sleep deprivation is a scourge that can affect many aspects of our lives. Irritability, fatigue, reduced productivity at work... the negative effects are numerous. To combat insomnia, everyone has their own method, and there is no universal miracle cure. However, a study has revealed that a habitual gesture during sleepless nights should be avoided at all costs.
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Clock-induced stress
Here is a classic scenario: you've tried counting sheep, you've tried the NASA technique, you've flipped your pillow to get a fresher face, but nothing works... you're in the throes of insomnia.
As time passes, you glance at the clock to calculate the hours of sleep you COULD get by falling asleep right now. But this doesn't get you to sleep, and you watch the hours tick by.
And what if part of your insomnia comes from that alarm clock you consult too regularly? According to a recent study, looking at the clock has a negative impact on sleep quality, and increases the need for medication to help you fall asleep. The scientists explain:
This behavior has other negative consequences: it reinforces the belief that it's impossible to fall asleep oneself, and promotes psychophysiological conditioning by creating frustration over sleep loss. Frustration can then exacerbate insomnia, perpetuating the act of consulting time and frustration, a cycle known as 'sleep deprivation through sleep deprivation'.
Read more:Can't sleep? This bedtime habit can help you fall asleep according to a study
Refrain from consulting your watch
Checking the time isn't necessarily the reason for insomnia, but it doesn't help to improve sleep quality. So what can you do if your eyes just won't shut during the night?
Don't give in to the temptation to consult your alarm clock/watch/smartphone to begin with. This is especially true for smartphones, which emit blue light (and that is bad for sleep, as you may have guessed).
To find a place in Morpheus' arms, some recommend meditation and breathing exercises, while others point to the importance of diet, as certain foods have an impact on our ability to get a quality night's sleep.
Read more:Do you often wake up before your alarm goes off? Here are some reasons why
This article has been translated from Gentside FR.
Source used:
Psychiatrist.com: Use of Sleep Aids in Insomnia: The Role of Time Monitoring Behavior
