If you can’t do that, consider fine-tuning. Dow recommends an app called F.lux. This app tints your computer display red to reduce the amount of blue light your screen emits. Apple devices have a similar feature called Night Shift built into macOS. It’s not as much as avoiding the screen, but it’s better than nothing.
hide the clock
If you wake up in the middle of the night, don’t panic. That’s normal. Most people wake up five or six times a night, says Dow, but most of the time they don’t remember it. woke up.
“That math, that math will wake you up,” says Dow, adding that if you’re already worried about sleep, the problem is even worse. It’s about moving your alarm clock so you can’t see the time. “If I can’t see the clock, I fall asleep again and forget I woke up,” she says.
While we’re talking about the clock: don’t rely on the snooze button. That extra 10 minutes of her might feel good, but it’s not quality sleep. Consider placing your alarm clock across the room. That way you can turn it off after it actually wakes up.
cool down
You may think you like a warm bedroom in the winter, but your body doesn’t always.
“People are more energetic when the nights are cooler,” Dow says. “The ideal sleeping temperature is between 60 and 70 degrees Fahrenheit. .
give something to your brain
When you can’t sleep, you tend to think about why you can’t sleep. So Dow encourages the brain to focus on other things.
“Do something interesting in moderation,” she says, citing wordplay, simple math problems, or coming up with stories in your head as examples. Avoid classic phrasing. You can worry and count sheep at the same time. too simple. ’ She suggested counting down by 100 to 7 increments instead.
Of course, you can use other distractions instead, like audiobooks or podcasts. But Dow warns against relying on such external stimuli.
“It works, but we rely on outside sources to help us fall asleep,” she says.
So find some kind of device-independent mental activity. “Whether you choose affirmations, meditation, or breathing exercises, every time your brain turns to a stressful thought, you need to undo it,” says Dow.
rest well
Not getting enough sleep makes everything in life worse. I know: A few years ago I had persistent insomnia. I put on
Thanks to therapy, medication, and improved work conditions, I no longer have these problems. It cannot be resolved. Instead, this could be an opportunity to find out exactly what’s making your life so stressful that you can’t sleep. Like me, you may need to quit your toxic work environment. Maybe you are in a bad relationship or in a bad life situation. Or maybe you just need mental health help. This is your chance to get in shape.
I am grateful that I can sleep well every night. I’m sorry if you’re suffering from lack of sleep. I hope these tips are of some help to you.
