Good Lifestyle

Few things are so terrible than waking up in the middle of the night and find you unable to fall asleep. Like the minutes and hours of cochir, you can not help but think about how you will feel the next day, who emphasizes and makes it evenStronger To get more Shuteye. If it seems terribly familiar - and if you live in the fear of five to five o'clock in the morning, you may want to try a refreshing approach and approved by the doctor to go back toto sleep.

Paradoxical intention is a sleep strategy that has been a pillar of cognitive-behavioral treatments for insomnia and related sleep problems for decades.Simply put, the strategy works like this: rather thantrying To fall asleep, try to stay awake as long as possible.

Yes, I know it sounds crazy, but listen to me.

Like a rabbit chasing a carrot on a rope, sleep is very elusive when we are fixed on it. After all, we do not control our sleep - it happens involuntarily. "If the home of his life becomes so much to go to bed, you can increase the anxiety of sleep and stopping me paradoxically sleeping", observes the sleeping psychologist seasoned Katherine Hall, a sleep therapist.SOMNUS Therapy. "As when you try to force a calm mind, thoughts seem to become stronger."

Paradoxal intention, meanwhile, plays a subtle thing on your body and allows you to leave sleep naturally. "It encourages you to stay in bed without doing anything to try to fall asleep," says Hall. "The idea is to face theto worry This comes with lying in the bed awake and normalizing it in your mind. Once you have faced this fear, reduced anxiety and you will soon see you to go to sleep. "

So do not try to sleep and be cool with that. Just stay conscious and embraces boredom. Remember to write in your newspaper or to read a boring book. If you tear down when boring conferences, imagine that you are in this boring class. Science has proven that it works.

A study published in the scientific journalNature Communications, even discovered the neurons of the "pleasure center" of the human brain (the accumbal core) that induce sleep in response to boredom. According to another study, published in the scientific journalBehavioral and Cognitive PsychotherapyA paradoxical intention has helped a group of people fighting to fall asleep to reduce their anxiety of sleep performance, their sleep effort and their subjective latency of sleep (the perception of time it takes 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." saidDr. Sujay Kansagra, the pediatric neurology sleep medicine program of Duke University and aSleep health expert for the mattress company.

Of course, there is still the question ofWhy You continue in the middle of the night at all. If you continue to find yourself at 2 o'clock in the morning and unable to fall asleep, continue because we have listed some of the things that can affect your own sleep here. And for bigger tips to catch more z, learn whyThis easy tower to "fall asleep in 5 minutes" VA viral.

Insomnia can be a slippery slope. As we start thinking: "I have a problem with my sleep", chances that things will start getting worse, not better. The more pressure you place on yourself to have a good night's sleep every night,The worst that your chances are to accomplish this feat. Instead, enter each new night without expectations. Sleep is a necessity of life, not a daily test to pass.

It has always been beneficial to disconnect from the day of worries and stressors before bedtime, but it is particularly important nowadays. We are all "trendy" to our phones constantly, and that is a good reason why sleep problems are so widespread. If you check work e-mails and depress press tracks just before going to bed, you do not give yourself a fair chance at seven to eight hours of consecutive sleep. And for healthier life tips, see whyThis crazy popular walking workout works completely, say fitness experts.

A nap or two afternoon may seem very attractive in the moment, but an extra sleep during the daycan end up flyingDeep sleep and transformer in the evening. Too much sleep can be as detrimental as too little. If you have problems sleeping at night, do your best to keep your Swoozing when the sun is down.

That your midnight choice drink is the teapot, hot milk or whiskey - drink too much before the bed basically guarantee some extra trips in the bathroom at night. If your early morning receptions generally coincide with a sprint for the toilet, consider cutting all the liquid intake an hour or two before hitting the bag.

Although too much drink will go around, alcohol is a particularly bad choice before going to bed. Tons of research, such as this study published inAlcoholism: Clinical and experimental researchI found that while alcohol could help you fall asleep, it will almost certainly hurt the quality of your sleep. And for more ways to get a restful sleep, make sure youNever do that if you want a good sleep, tell health experts.