We asked a neuroscientist and brain surgeon for the inside story of insomnia.
. Dropping the brightness not only on your phone screen, but TV and computer, leading up to bedtime could have a positive impact on you getting a decent kip.“Besides tech habits, stress, worry and anxiety also majorly get in the way of sleep – those conditions release chemicals that are the equivalent to coffee or cocaine. It’s easy for these excitatory and stimulatory chemicals to become habitual too.
Essentially, an anxiety-based inability to sleep, or insomnia , is a little bit like having too much coffee late in the day; even if it’s pitch black, quiet and you want to sleep, if you’ve got the wrong chemicals buzzing around inside of you it can be a struggle. “That’s the biology of what’s happening when somebody can't drift off,” says the neuroscientist.eight hours a night rule’ is kind of a myth too, says Dr Jandial. “As a surgeon, I used to get called a lot throughout the night.
If you keep falling asleep and waking, falling asleep and waking, you won’t get into the deeper stages of sleep that help you feel rested – meaning that snoozing your alarm clock is a pretty bad idea too. “Why snooze? Why not just let that last hour be totally connected to the sleep that you are in? The alarm isn’t there to tease you out of sleep, if you’re well rested, you’ll get up on your own.
If you're struggling to get to sleep, try some white noise. “I’d advise getting an app to provide background noise: when the brain is a little distracted it can help relax those parts of the mind that are jumping all over the place,” says Dr Jandial, adding that if you time white noise to play for an hour, it’ll distract you from thinking about the other worries in your life, at least during those moments.
“If you’re still awake after 60 minutes, get up and do something for half an hour, like tidying up, then attempt sleep again. It’s important not to fall into a vicious cycle – you have to kind of slide into it, you can’t just flip a switch and nod off.”
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