Light mental hack can make you sleep within minutes

Counting sheep without relief?

A slight psychological technique can help you send back to Slumberland.

Dr. William Lu, a general physician and medical director at Dreem Health, an internet sleeping clinic that offers home sleeping and sleep apnea treatment, tells the post that “stimulus control” can be essential -And you go to you have to leave your pillow cozy and blankets back to do it.

“I always advise patients to get out of bed if they are trying to sleep. This technique in cognitive behavior therapy for insomnia is called stimulus control, he said.

While some practitioners suggest you get out of bed and lie on the floor, Lu makes sure to sit in a bed or a comfortable chair is just as effective.

“The reasoning of getting out of bed is to reduce our association of being in bed with awake. For more acute or short -term insomnia, this practice cleanses your mind, ”he explained.

As Lu suggests, stimulus control can be used to strengthen the bed as a suggestion for sleep and weaken it as a suggestion for awakening.

“Sometimes, your bed can become a source of sleep stress,” added Martin Seeley, CEO of Mattressnextday.

He echoed the tips of Lu to get up and come out when sleeping is scarce: “When you were throwing and turning, try moving to the floor in another, cooler room. Use a yoga mattress or soft surface and give yourself about 10-15 minutes in this new environment. “

Seeley explained that exit from the bed provides a necessary mental reinstatement.

“Changing the surface, temperature and environment can help break down the cycle of disappointment of sleep. Likes how to give your brain a complete change of landscape, which can help reduce the tension and anxiety that prevents you from falling asleep, ”he said.

Another technique that uses stimulus control is just getting THEir Bed when you feel intensely sleepy.

Experts note that it is essential to distinguish between fatigue, which is low energy and drowsiness, which is the physical struggle to stay awake.

If you are tired but with wire, leave your bed.

While the bed can cause awakening for them with concern, inaccurate bed pillows can also compromise quality sleep.

“Muscle -Skeletal discomfort can absolutely interfere with your sleep. If you notice that your neck is bending or stretching in strange directions, it can be a good sign that the pillow is not right for you, ”Lu explained.

Lu says the position you sleep usually can help determine the right pillow for you.

In general, if you sleep on your back, a more pleasant pillow is recommended, as this can limit the amount of neck bending you experience. If you sleep on your side, a higher pillow is recommended to support your neck.

Although it may be tedious, try different pillows with good return policies and see what is more comfortable for you. “

Lu earlier shared that as it sounds counterinuitive, trying NO To sleep, in fact, I can put you asleep, a technique known as a paradoxical purpose.

“Sleep is something that must come naturally. Listen to your body and look for the signs you are sleepy and ready for bedding. I would say that the harder you try to sleep, the harder it gets. “

If, despite your best efforts, listening to your body and changing the landscape and pillows, you find yourself anxious at night and exhausted during the day, an expert recently shared his four rules to achieve the perfect appearance of noon.

Sleep deep and dream.