2023-07-04 06:04:00
“It is easier to deal with fears and feelings of anxiety 10-20 minutes before bedtime to avoid insomnia.”
Al Arabiya.net – Jamal Nazi
Posted on: July 04, 2023: 10:04 AM GST Last updated: July 04, 2023: 10:22 AM GST
Many have trouble sleeping because of the constant worries clouding their minds. The burden of unresolved concerns can make it difficult to relax and get restful sleep. Thoughts regarding work, relationships, health, and other issues can keep many people up at night, creating a cycle of anxiety and sleep deprivation. Addressing and managing these concerns is crucial to promoting a restful and rejuvenating sleep experience, according to a report published by the Indian Express.
With a simple technique, you can put aside your worries and make way to win a good night’s sleep. Worry Time is an effective cognitive-behavioral method for controlling anxiety and excessive worrying. Dr. Vipul Gupta, Chief of Interventional Neurosurgery and Co-Head of the Stroke Unit at Artemis Hospital in India, said that this method aims to keep fears under control and prevent them from controlling a person’s thoughts throughout the day.
Lack of sleep – expressive
Dr. Gupta explained that the worry-time approach helps regain control of thoughts and prevents excessive worrying from interfering with one’s daily life by reducing worrying for a certain period of time, adding that a person “may find it easier to deal with their fears and feel less anxious outside of stressful time.” Specific anxiety if you set aside a certain amount of time to do it.”
Dr. Soumaya Mudgal, Senior Consultant Mental Health and Behavioral Sciences at Max Super Specialty Hospital, India, believes that experts are using this technique to help people who worry a lot regarding small or big problems and keep thinking regarding them constantly. “As we say in cognitive distortion, they tend to exaggerate the problem and then generalize the problem, and this creates a full-time anxiety for the person, and everything seems to be a challenge. So, the anxiety technique helps the person process their fears better.
Explaining how the technology can help with sleep, Dr. Gupta said that by reducing the intrusive thoughts and anxiety that often prevent some from falling asleep or staying asleep, the worry-time approach can be very helpful in encouraging better sleep.
He said, “Using this strategy, a period of time can be set aside between worries and going to bed, which helps the mind decompress and calm down before the night. By setting a specific time period early in the day to think regarding worrying, it provides an opportunity to write down its fears, which helps It reduces some of the cognitive load and prevents those fears from creeping into his thoughts at night.”
Dr. Gupta highlighted that setting limits on anxiety and creating a worry-free zone as part of a nighttime routine can help improve sleep. “The risk of emerging anxieties decreases when a person tries to sleep by problem-solving and action planning during the allotted anxiety period,” he added, adding that “following the relevant period, the use of relaxation methods helps relieve stress and divert attention from problems,” noting that the amount and quality of sleep can be affected significantly. Big with fears, because it is difficult to relax and enter a sleep-inducing state when one’s mind is preoccupied with anxiety.
Dr. Gupta added, “It may be difficult for a person to fall asleep because of the constant brain activity caused by racing thoughts, worries regarding the future, or anxiety regarding disturbing events. Even if they do manage to fall asleep, the anxiety may keep them awake throughout the night, leading to sleeplessness.” “Irregular and waking up several times during the night. As a result, there is a break in continuity, which can make a person feel groggy in the morning. Anxieties may also exacerbate insomnia and make it more difficult to fall asleep.”
Dr Mudgal said experts advise that “most of the time, they should set their worry time 10 to 20 minutes before their bedtime and not worry regarding it all night long”. Worry time helps to think regarding the problem that is bothering the person, so the person should understand that any problem that worries him can be solved if he divides it into parts that include identifying the problem and how to solve it or how to deal with it if it cannot be solved. And follow these steps to identify a successful and beneficial “worry time”:
• Create a peaceful environment: Find a quiet, relaxing place where you can think without interruption. A peaceful environment can help focus and fully engage in the activity of the time in question.
• Writing a list of concerns: Writing a list of concerns helps bring them out and gives the user an accurate reference point for thought and problem solving.
• Practice relaxation techniques: Once the anxiety stops, the person tries to relax by taking deep breaths, meditating, or doing something they love. These steps encourage a calmer state of mind and help you focus on something else rather than your worries.
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