Psychologist Eric Brether has published a new book titled “The Sleep Recipe”, in which he presents a series of simple daily steps that can be followed to get a better night’s sleep and more comfort during the day, without the need for sleeping pills. or food supplements.
The sleep psychologist confirms that getting enough sleep at night can make us better people and more able to bear life’s daily worries, but indicates that many people, despite knowing it, underestimate the importance of sleep or ignore it.
A 2013 survey by the Centers for Disease Control and Prevention revealed that one in eight adults with sleep problems use sleep aids.
But the psychologist points out that there are alternative and scientifically supported steps that help to sleep and rest, and he mentioned them in his book released on November 1st, which was presented by the newspaper “The New York TimesHis most important ideas.
Take some time to worry
“Nobody stays awake in the middle of the night and thinks only of the good things,” stresses the sleep specialist, adding that during the day we may be too busy to slow down and think about our thoughts and then postpone them, but as the evening falls as we try to sleep, these thoughts come back are louder and louder.
To overcome these kinds of “nocturnal” thoughts, Dr. Breather recommends setting aside a portion of the day for worrying: “Take 10 to 20 minutes to write down what worries you, or think about it without looking for a solution.” coherently, he says, “your worries won’t cross your mind in the evening, and if they do, remind yourself that you have time to address them the next day.”
Put the head in a freezer
If you’re a regular coffee drinker to get through the afternoon crisis, says Dr. Breather, the caffeine will be in your system before bed and may be preventing you from falling asleep.
Instead, he recommends getting an energy boost from sources other than coffee; Like taking a brisk walk in the afternoon, or taking a 5-10 minute break from work and engaging your brain in a simple task, like weeding the garden or rearranging the library, turn on some music and focus on a song.
And he states that focusing on a non-work related task can activate our brains and throw us out of our routine, suggesting another “more extreme” option: “Put your head in the freezer instead of coffee”, as he points out that this brief shock cold stimulates the cells of arousal in our brain.
Clean your room
Your computer, pile of laundry, or sticky notes reminding you of all your unfinished tasks are all things you should keep out of the room you sleep in. And if that’s not possible, at least move it so you don’t see it, advises Dr. Brether who points out that “your sleeping area should be a place to calm down, not to remind you of everything you need to do”.
For more steps for comfortable sleep, he adds, “Take blackout curtains to block out the light or invest in a light-proof sleep mask. And consider turning the temperature down or up so that the sleeping area is between 15 and 20. degrees at night, “noting that lowering the ambient temperature aims to reduce it in the body, which occurs naturally during sleep.
Stop treating your brain like a computer
Before you go to bed, says Dr. Brether, you can’t expect your brain to shut down as instantly as computers when their lid is closed. Instead, you should plan for a transition period that allows your mind to calm down.
While admitting that this is sometimes not possible, he points out that sleep preparation should take place for a period of two hours before bed, working to relax the nervous system and notifying the body that you are preparing for rest by spending this time doing something pleasant and comfortable, like listening to a podcast, chatting on the couch with your partner, or watching TV.
The doctor offers his patients what he calls a list of options for the transition period before bed, including “take a luxurious bath, write in the personal note or even sit outside, if the weather permits, and gaze at the stars” , explaining that the goal is to find activities with “excitability”. Low “enjoy.
It’s about your favorite show
At a time when many doctors warn against using the phone or computer or watching TV before bed, the health specialist points out that the content you watch is what strikes Tom the most, and not the device. itself, pointing out what watching a thriller movie – or reading a novel like this – will make you stay a little longer. Instead, it recommends watching something relaxing, and it’s best to watch a show you’ve already seen.
If you can’t sleep … move
The author of the book explains that with advancing age, especially between the fifties, sixties and seventies, sleep becomes “more fragmented”, with the need to urinate frequently, or because he suffers from one pain or another. , but points out that older people need to get enough rest A recent study found that adults over the age of 50 who slept five hours or less each night had a higher risk of developing chronic disease than those who slept at least seven hours.
In general, if you have a hard time falling asleep or staying asleep, you should get out of bed, says the psychologist, who recommends giving yourself about 20 minutes and heading to the sofa or living room to do a quiet act, such as knitting or meditating.
If you don’t want to move, or can’t, sitting in bed or changing sleeping positions can help too, by reading, listening to soothing music or playing a soothing podcast – an activity that calms you down, until you feel sleepy again.
Don’t press yourself
The psychology expert points out that after a night or even a few bad nights, this doesn’t mean your sleep will be ruined in the long run, pointing out that “the parents of the children can tell you that you can survive despite the bad nights of sleep.”
The speaker himself invites people who are unable to sleep continuously to consult specialists or clinicians for treatment, underlining that even in chronic cases, insomnia can be cured, thanks to drugs or by treating its root causes.
