Good Lifestyle

If you are not afraid ofa little dolcrolling, chances you have seenthe news All long pandemics: the era of Covid-19 decimated Americato sleep-And for the last 15 months, we live in a state of collective"Coronasomnia".

Although he certainly can not deny that a global viral pandemic has made more difficult to have innumerable Shuteye, the truth is that we have had sleep problems for some time now. In fact, a study published inSleepiness Only a few months before the emergence of COVID-19 found that more and more Americans are struggling to fall and stay asleep during the year between 2013 and 2017.

Just like breathing or using the bathroom, sleep is a non-negotiable part of life, but unlike other body functions, sleep does not occur as automatically. Even if everyone has its own personal strategies to find out how to fall asleep for a particularly agitated night, too often, they just do not miss doing work. If your usual insomnia corrections do not work lately, and that you are regularly counting sheep to vain, seek some secret tricks to fall asleep when you can not fall asleep. And for more incredible sleep tips, make sure to know whyIt's worse for you to sleep on this side of your body, says science.

Believe it or not, the human mindis wired Think and produce new thoughts 24/7. Even as we are consciously asleep, ourThe spirits are difficult to work Treatment of the events of the day and find a place for new memories. All this is good and well once we crossed the Dreamland lands, but everyone ended with anxiety all night for one or two intrusive thoughts or worries that simply do not repeat on a loop.

If this variety of insomnia sounds well,Robert Stickgold, MD, professor of psychiatryHARVARD MEDICAL SCHOOL has a suggestion. Do not try to block the thought that keeps you. Instead, recognize it for a moment or two before letting it slip. This approach is similar to meditation. There is no way to keep the mind totally silent, then people's meditation are often encouraged to simply recognize new thoughts without judgment, before focusing on their breathing.

The effectiveness of this technique can also be increased by adding mental images. "There are a number of image devices that can operate: have a ticker cassette or a balloon shuttle, or put it on a t-shirt and hit it the fairway. The main thing is to realize that the simple existence of thought is not a problem, "writtenSteve CalechmanforHarvard Health Publishing. And for more sleep, do not missWhy listen to Taylor Swift before the bed will ruin your sleep!

This one may seem crazy, but trying to stay awake for as long as possible is a cognitive-behavioral treatment for insomnia for decades. Technically calledparadoxical intentionThis strategy is to adopt a relaxed approach to sleep problems. Do you convince that you really do not care if you fall asleep, and you have chances that you know that you will have derived without even realizing it.

Research published in the scientific journalBehavioral and Cognitive Psychotherapy Reports The paradoxical intention has helped a group of individuals struggling with insomnia to reduce night anxiety, the sleep effort and the perceived time it took to fall asleep.

"Tell you before going to bed," I'm going to bed here awake and I'm fine with that, "helps to relax a brain too anxious and will make it easier to fall asleep." saidSujay Kansagra, MD, the Pediatric Neurology Sleep Medicine Program of Duke University. And for more sleep, make sure you know you knowWhat your strange dreams really mean, according to a new study.

I just can not seem to relax at bedtime? Consider adding a nocturnal list to make for the day after your evening routine. A study published in theJournal of Experimental Social PsychologyI found that writing a list of tasks to do for only five minutes before the bed helped a group of volunteers fall asleep faster than other educated to compile a list of tasks they had accomplished during this day. In particular, the list of things to make a more specific person was for the next day, the further it fell asleep! So do not leave the details.

"We live in a 24-hour culture and 7 days out of 7, in which our task lists seem to increase constantly and make us worry about unfinished tasks at bedtime," says the author of the main studyMichael K. Scullin, Ph.D., Director of Baylor's Sleep Neuroscience and the Cognition Lab and Assistant Professor of Psychology and Neuroscience. "Most people have just browsed their task lists in their head and we wanted to explore if the act of writing could thwart night difficulties fall asleep."

If there is a field that absolutely requires vigilance, it is the army. There is no time for insomnia in the life of a soldier, which is why the pre-flight of the American Navy has developed a narcotizing trick to fall asleep to two minutes flat ( Even sitting down!). First reported in the United States by civilians bySharon AckmanThis strategy usually takes pilots over six weeks of practice to perfect.

ThroughSatelliteHere's how it's happening: 1.) To start, relax your face and make sure you include the muscles inside your mouth. 2.) From there fall and release as many tensions as possible as your shoulders while lowering your hands on the side of your body. 3.) Expire and relax your chest. 4.) Relax your lower body (legs, calves, thighs). 5.) Clear your mind by imagining a relaxing frame of your choice for 10 seconds. 6.) If you always feel awake and alert at this point, repeat the sentence "Do not think" in your mind for another 10 seconds.

ThisSupported support of falling asleep was built as "change of life" by a graduate student in psychology in the UK who passes through the handlePsychologic. So far, the brief clip has been considered more than 3.7 million times, has 1.1 million tastes and has generated any scarcity of chatter. "OMG Thank you very much for this trick !," commented @aliciar. "It literally changed my sleep game and I tried everything!"

"My Proffessor [sic] psychology told me that this trick features in 5 minutes," says Tiktok. "He cured my insomnia."

She develops: "Start putting things in your head, but make sure they are not directly related. E. Potatoes, Tarzan [sic], Seggs, Violin ... more random, better . "

We can not return this one with science, but it could not hurt to try!

The occasional sleep pill can certainly help if you do not undergo insomnia from time to time, but that you support any medicine for a long-term sleep improvement, it's a mistake. Recent research published inBMJ Open Reports that the long-term use of SLEEP prescription drugs is not related to real improvements in sleep quality. Even worse, sleep drugs gradually lose their efficiency more they are taken and cause frequentlyinsomnia on cessation. So consider yourself warned! And for more sleep, do not missThe secret side effect to sleep too late, says a new study.