2023-07-19 07:59:07
“A person must feel safe, either physically or psychologically, so that he can fall asleep,” Prichard told the Scientific American website, which specializes in scientific research.
“If you’re worried regarding something, if you’re sleeping with someone you don’t trust, or if you’re afraid your baby might stop breathing at any moment, you probably won’t be able to fall asleep.”
Therefore, stress and anxiety are among the main causes that lead to insomnia, and in the same vein, relaxation is a key element to calm fears so that a person can fall asleep.
Hutchison and Prichard agree that the secret to sound sleep, whether it’s when you can’t sleep in the first place, or when you wake up in the middle of the night and can’t get back to sleep once more, is to reduce the time you spend awake in bed feeling tired of not being able to sleep.
Hutchison said in a statement to the “Scientific American” website: “If you cannot fall asleep within regarding twenty minutes, or if you feel that your body has become alert because you feel tense because of the inability to sleep, I advise you to get out of bed and sit in a quiet place in the room.” Dim the lights, relax or do a boring job.”
The researchers, Hutchison and Prichard, saw that it is possible to use this time to read, listen to soft music, drink a warm drink, or do some breathing exercises, while avoiding eating any snacks, exercising, or staring at all kinds of screens, whether phone, TV, or others.
Also, they stressed that it is important to avoid focusing on causes of anxiety, fears and challenges, especially in the middle of the night, as you will likely not make progress in reaching solutions to your concerns, because the frontal lobe of the brain, which is the part responsible for planning and analysis, does not get a great deal of blood at night.
Prichard explained that “the human brain becomes less able to think regarding solutions following midnight and is even more inclined to find problems,” noting that “it is easy for a person to wake up in the middle of the night and panic regarding a problem, while it is possible to solve this problem.” the problem more effectively later.
Some resort to taking hypnotics and nutritional supplements such as melatonin in order to sleep, but Prichard pointed out that it is better to practice relaxation methods, and she said: “I want people to learn sleep skills instead of taking drugs.”
But if traditional relaxation strategies don’t calm the brain, Hutchison and Prichard recommend behavioral and cognitive therapies to get rid of the insomnia.
Hutchison cautioned once morest sleeping in or taking a nap during the day if you can’t
Stop sleeping the night before, because resorting to this solution may backfire, as the brain must crave sleep so that you can fall asleep quickly the next night and restore a normal sleep pattern.
And she explained, “If you take a nap during the day, especially for a long period, your brain will get limited doses of sleep, and therefore you will likely not be able to fall asleep quickly at your normal sleep time.”
Although Hutchison and Prichard confirmed that having insomnia from time to time is normal, they advised a visit to the doctor if this situation persists or if it begins to affect a person’s ability to work during daylight hours.
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