![]() “Therefore if you drink too much alcohol right before going to bed, in about four hours it is converted to aldehyde which can disrupt sleep and wake you up.” “As alcohol is metabolized it forms acetaldehyde which is stimulating,” he told CNN. Seeing the time may only rev you up again.ĭon’t drink before bed, said Kolla, who studies the interaction between sleep disturbances and addictive disorders. “This can in fact make the process of returning to sleep more difficult.”ĭon’t grab a sneak peak when you go back to bed, either. “You usually end up trying to determine how much time you have left to sleep and worrying about whether you will fall back to sleep in a reasonable amount of time,” Kolla said. Bhanu Kolla, an addiction psychiatrist and sleep medicine expert at the Mayo Clinic. “It’s important not to get worked up about one bad night’s sleep because anxiety itself makes it difficult to fall back asleep,” said USC’s Dasgupta. More intense exercise linked to a better sex life, exploratory study says So don’t keep checking the time – really. Want to feel even more anxious and guilty about not sleeping? That’s what clock watching will do. Bring it back to neutral at least a couple of times a day with 5-minute breaks of breath work,” said Ackrill. Then, to prevent the mind from revving up at night, give your brain a break a few times during the workday: “If your brain has been in high gear all day, it has a harder time shutting down. “Throw yourself a little compassion,” she advised. And as with most worries, you probably judge yourself for it,” Ackrill said. So besides your brain turning on about whatever worries are front and center, you also start repeatedly worrying about the effects of lack of sleep. “If you have had the issue for any length of time, you have probably researched or discovered that not sleeping is not good for you. There is a whole channel in your brain dedicated to judging your inability to sleep, and it loves to play the “blame and shame” game, said Ackrill, a former family physician who is also trained in neuroscience, wellness and leadership coaching. Poor sleep linked to weight gain in 2-year smartphone sleep tracking study Move from your toes to your feet, calves, upper thighs and the rest of the muscle groups in the body. Release the tension quickly, all at once, and imagine breathing through that part of the body as you exhale. Starting with your toes, breath in and tense the muscles in that area, holding the tension for up to 10 seconds. If your body is still tense, try adding progressive muscle relaxation to your breathing. Your mind will interrupt - don’t judge it, but keep coming back to your breath.” Keep focused on their guidance or if you are just listening to a music/white noise, focus on your breath. “Lie there and listen and slow your breathing down. “Put it on loop so you don’t wake up,” Ackrill said. Cynthia Ackrill, an editor for Contentment magazine, produced by the American Institute of Stress. You could try a guided sleep app, “some of which actually embed delta sleep waves,” said stress management expert Dr. Macro photo of an eye AngeliqueD/Shutterstockĭo you sleep with your eyes open? (You'll be surprised how many of us do) But if you’re not a practiced meditator, the act of trying to keep your mind focused might become a source of stress. Meditation, of course, is a great way to calm the mind. Try guided sleep meditations and muscle relaxation SIGN UP FOR CNN’s SLEEP, BUT BETTER newsletterĢ. Raj Dasgupta, an assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California. “Taking slow deep breaths, in through the nose and out through the mouth using our main respiratory muscle, the diaphragm can help relax the body and mind,” said sleep specialist Dr. Now release that breath very slowly – to the same count of six – through your mouth. ![]() Try to breathe in for a slow count of six. Close your eyes and take a slow, deep breath through your nose, making sure that you can feel your abdomen rise. Start by putting your hand on your stomach. Use deep breathing to fall back asleepĭeep breathing is a well-known method of stress reduction and relaxation, if done correctly. ![]() Here are eight tips from sleep and anxiety experts on how to shut down that whirling dervish of a brain and coax your body back into much-needed sleep.ġ. Then before you know it, your mind is flooded with things you forgot to do, worries over finances or reliving an unpleasant experience you planned to forget. Wake up, people: You're fooling yourself about sleep, study says ![]()
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