Once you've found natural remedies for anxiety and overcome the urge to sleep in the middle of the night, there are also effective methods for dealing with insomnia. Aric Prather, a psychologist at the University of California, San Francisco, and a specialist in insomnia-related issues, shares his tips for falling asleep peacefully without sleeping pills in his book The Sleep Prescription.
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Give your brain a break
Stress and anxiety can be factors in insomnia. With your brain constantly on the go, it's time to stop overthinking at bedtime. To do this, Aric Prather recommends devoting part of your day to your worries. The psychologist recommends spending 10 to 20 minutes writing down what's worrying you, or simply thinking about it, so that your mind can rest in the evening. If this is the only way to get rid of sources of anxiety, you can always try the Japanese relaxation technique, which eradicates these bad vibes.
Read more:Hypnic jerk: Why you feel like you are falling in your sleep
Coffee replaced by dynamic activities
In a previous article, we learned that making love has more powerful sleep-inducing benefits than a simple sleeping pill. But other physical activities can do the trick during the day. So forget about too much coffee, and let's get on with stimulating the brain. In fact, caffeine levels in our system accumulate and persist until bedtime. Aric Prather's advice is to take a break from work and take on a non-professional task to wake up the brain during the day.
If you don't feel inspired, you can always put your head in the freezer for a few seconds. The thermal shock stimulates brain activation, according to the researcher. But this solution is extreme and far from eco-friendly...
Read more:Here's how to sleep like a baby during a heatwave
A series against insomnia
Surprisingly, series can be a good remedy for insomniacs. Although the light of screens is strongly discouraged before bedtime, the psychologist points out that the most important thing is to choose the right content. Thrillers are more likely to keep you awake, while quieter programs or those you already know by heart are more likely to help you fall asleep. It's the perfect time to watch your favorite series for the umpteenth time! And don't forget that Netflix offers series specially designed to help you get back to sleep.
However, if you wake up at night, it's not a good idea to force yourself to sleep. Instead, engage in some form of activity for 20 minutes. Finally, if no solution has a beneficial effect on your insomnia, Aric Prather recommends getting up for about 20 minutes. The psychologist advises you to go into the living room and settle down on the sofa for a quiet activity such as knitting or meditating. You can also sit up in bed, or try to change position while reading, listening to music or a podcast.
Read more:Science reveals this common habit could make your insomnia worse
This article has been translated from Oh!MyMag FR.
Source used:
The Sleep Prescription
