2023-05-22 13:42:27
Not only does checking the clock to fall asleep aggravate insomnia, but it can also lead to increased dependence on sleeping pills. That emerges from a new study. However, she suggests a small change in behavior that should alleviate these problems and allow you to: to fall asleep quickly.
Fall asleep quickly: The clock is treacherous
Insomnia is a common problem, affecting between four and 22 percent of adults. It is linked to long-term health complications such as cardiovascular disease, diabetes and depression. This underscores the importance of Studywhich was created under the direction of Spencer Dawson, clinical assistant professor and associate director of clinical education in the Department of Psychology and Brain Sciences at Indiana University.
Dawson and his team studied almost 5,000 patients who were treated in a sleep clinic. Participants had to fill out questionnaires regarding the severity of their insomnia, the use of sleeping pills to fall asleep quickly, and the length of time their sleep onset behavior was monitored. They also had to report any psychiatric diagnoses. To examine the connections between these factors, the researchers carried out sophisticated mediation analyses.
“We found that time-monitoring behavior primarily affects the use of sleeping pills because it worsens symptoms of insomnia,” explained dawson “People worry regarding not getting enough sleep and then start estimating how long it takes them to fall asleep once more and when they need to get up. This type of activity isn’t helpful for helping you fall asleep—the more stressed you are, the harder it is to fall asleep.”
That’s what the expert recommends
The study suggests that people frustrated by insomnia tend to turn to sleep aids to regain control of their sleep patterns. However, the study shows that a simple behavioral measure can help people fall asleep quickly.
“One thing people might do is turn their watch over or cover it up, put away their smartwatch, put away their phone so they just don’t keep track of the time,” the researcher recommends. “There’s no place where looking at the clock is particularly helpful.”
Quellen: „Use of Sleep Aids in Insomnia: The Role of Time Monitoring Behavior“ (The Primary Care Companion for CNS Disorders, 2023); Indiana University
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