April 9, 2022, 11:07 | Medicine
Somnologists gave some advice.
Problems with sleep torment many people. The search for the reasons for their appearance and possible methods of solution does not stop. Specialists discovered one little-noticed habit that can deprive a person of sleep for the whole night, informs Ukr.Media.
Stress is considered the main cause of insomnia. The more nervous a person is, the worse the quality of his night rest. The worse she sleeps, the higher the stress level. Thus, both phenomena are considered interrelated. Research shows that a person who can't fall asleep and constantly looks at the clock has an increased level of anxiety. For this reason, if every five minutes you pick up your phone and see how much time has passed, attempts to fall asleep will remain unsuccessful for a long time. A person will not relax because of thoughts that he cannot rest properly, that in the morning he will be without energy and will not be able to be effective. In addition, by looking at your phone often during a sleepless night, you are constantly exposed to blue light, which disrupts the process of melatonin production and worsens sleep.
Checking how many hours does not seem like something dangerous. Many people do not even pay attention to this, but soon such an action will turn into a habit, which will permanently interfere with sleep. During the study, experts observed people who were too attached to this habit. Eventually they all started waking up at the same time every night. Their brains were already tuned to check the time at a certain time. If you already suffered from problems with falling asleep, then such a habit will worsen your condition. This also applies to patients with obstructive sleep apnea.
In any case, experts advise not to constantly check the time when you are trying to fall asleep. This is one of those habits that is better to overcome, regardless of whether you suffer from chronic insomnia or it rarely happens to you. Since it is always very difficult to fight any bad habits, doctors gave some advice. To begin with, you can try to cover the watch and phone with any fabric. If the temptation is strong enough and you can't stand it, you can take them out of the room in which you sleep. The main thing is to make sure that you will hear the sound of the alarm in the morning or that someone will be able to wake you up in time. After that, you need to think about something good, and in no case do not count how many more hours you will manage to sleep and in what state you will be tomorrow. The bedroom should be quiet and dark. Before going to bed, you can perform breathing exercises or meditate, which will help the body and brain to relax.