Overthinking the general sleep "rules" we hear about all the time can sabotage our ability to fall asleep. We tell you how to deal with it. But without rules – only advice.<\/p>\n<\/p>\n
Remembering the rules of healthy sleep is important, but if they don't add up, never mind. It has already been proven that too rigid fixation on these recommendations can lead to anxiety, and hence insomnia.<\/p>\n
For example, after noticing a deterioration in the quality of your sleep over the course of a few weeks, you decide to make some changes to improve it. You read articles about how to sleep better and try to stick to those rules. This is great, but being too strict can backfire. You can jump out of bed every time you use it for more than just sleeping, as experts say the bed is a sacred place for Morpheus to embrace.<\/p>\n
“You can suddenly become paranoid and follow a rule that actually increases anxiety rather than helping you be in a state that is compatible with sleep," says Nancy Lin, Ph.D., clinical sleep psychologist and founder of Go to Sleep in San Diego.. And we agree with her.<\/p>\n
Here are some common thoughts about sleep that people sometimes get so obsessed with that they don't feel like sleeping.<\/p>\n
You have heard and read that you simply need to get seven to nine hours of sleep every night. Yes, this is the golden mean, which is worth striving for, but do not be nervous if it does not work out. When you don\u2019t get those hours, you set yourself up for the fact that everything is bad and now you will feel weak and unrested, and will not be able to work normally – because you did not manage to get the ideal amount and quality of sleep!<\/p>\n
Basically, it creates some form of anxiety, and anxiety and sleep are two things that don't go together. Calm down: about 15 percent of people on the planet have perfect sleep.<\/p>\n
When people do not sleep well at night, it often happens that they are disappointed in themselves. And the next day they can overdo it, catching up. For example: constantly remembering that you harmed yourself, canceling plans, drinking more coffee and promising yourself to do your best so that this does not happen again.\u00a0<\/p>\n
Here it is worth remembering: a sleepless night is an event from the past, and it should not affect how you live in the present. Too much emphasis on the fact that we have lost sleep makes it a much bigger problem in our minds. And negatively affects our sleep in the coming nights.<\/p>\n
Let's say you're trying to stick to the rule of not watching TV or gadgets a couple of hours before bedtime, as many experts rightly recommend. But your partner decided to have a movie night. Or a friend from another country with whom you have not communicated for a long time offers a video call. And – hops! – an alarm signal in your brain: you are already getting less sleep, and today is the “second shift” again ?! Yes, screen restrictions before bed are a general rule of thumb. Are you going to keep it every single evening for the rest of your life? Hardly. Because life is life. You can strive to go to bed no later than 22 hours, but at the same time understand that there are “force majeure”. We remind you: sticking in social networks does not apply to them.<\/p>\n
IT can be a weighted blanket, a proper mattress, a noise canceling machine, a newfangled gadget, or sleeping pills. “Thinking that THIS is necessary for sleep, we send a message to the brain that in the absence of these things or rituals, we will not be able to sleep. But none of THAT really controls our sleep,” says Los Angeles-based sleep researcher and psychiatrist Nicole Moshfegh. Yes, we have heard and read that sleep is dependent on having the right environment \u2013 \u200b\u200bsuch as low noise levels, complete darkness and cool temperatures. They really help you fall asleep! But if you can't arrange everything exactly as recommended, then the lack of "essentials" leads to frustration\u2014and wakefulness.<\/p>\n
Expert Tip: Practice the Three C's.<\/p>\n
Dr. Moshfegh uses the Three Cs with his clients: catching the thought, checking it, and changing it. As you struggle to fall asleep, pay attention to the thoughts that pop into your head. Ask yourself what evidence you have, for and against, to find out if these thoughts are true. After weighing the evidence, replace the thought with a more rational and balanced thought that can relax you and improve your sleep.<\/p>\n
Knowledge is power.<\/p>\n
One important thing you will learn (or re-learn) is this: Whether or not you fall asleep is almost entirely dependent on your internal biological clock and desire for sleep. When your body is exposed to sunlight during the daytime, it resets your internal biological clock so that you become more sleepy as night falls. After being awake long enough, your body eventually gives in to sleep. This is a useful fact that can be used to disprove the notion that sleep depends on an "ideal" sleep pattern or environment.<\/p>\n
Listen to yourself! If you feel sleepy at 9 pm, then the body requires it. If after dinner – also requires. Do not think that this may be wrong, and that morning sleep should last a maximum of half an hour. The body knows what it's asking for.\u00a0<\/p>\n
Of course, sleep guidelines such as having a cool, dark, and quiet room are based on well-researched health guidelines, so experts advise following them as much as possible. But it's important to remind yourself that if you don't reach these conditions, you can still fall asleep. Think of other times in your life when you didn't have ideal conditions and still slept soundly.<\/p>\n