Sleeping well improves cardiovascular health, immune function, brain health and emotional well-being. But not everyone can have a good night’s sleep, and it is sometimes the fault of some common ideas that are wrong, they don’t help to push insomnia away – and sometimes even harm.
We all know how much we feel better after a good night’s sleep, and it is not surprising that many people want to improve their sleep.
The so -called “Higiene do are”It has become a popular strategy.
The term refers to habits and environmental factors that promote good sleephow to keep regular sleeping times, avoid screens before bedtime and reduce caffeine intake.
However, these are sensible tips For those who already sleep well. But for those who suffer from insomnia, some sleep hygiene practices may have the opposite effect – Reinforcing the difficulty in falling asleep instead of solving it, says the sleep therapist Kirsty Vant.
In an article in, Vant says that he has seen how good intentions can sometimes make the situation worse, and explains why five strategies common sleep hygiene that can do more bad than well For people with insomnia.
1. Spend more time in bed
When sleep is not easily enough, it is tempting to lie down early or stay in bed longer, hoping to “compensate.”
But this strategy Failure Failure. The more time we spent awake in bed, the more we weaken the mental association between bed and sleep – and We strengthen the connection between bed and frustration.
Instead, try Limit the time in bed. Go to bed a little later and Wake up at the same time every morning. This reinforces sleep pressure – the natural impulse of the body to sleep – and helps restore bed as a sign of sleep, not waking.
2. Avoid scraps rigorously
It is common to hear that We must ward off the screens Before bed because the blue light that emit suppresses melatonin, a hormone that regulates sleep. But this advice can be too simplistic.
In fact, what probably happens is that people with insomnia resort to mobile phones because they can’t sleep – And not the other way around.
Being lying in the dark with nothing to occupy the mind can create the perfect storm for AAand excessive thoughtsboth factors that feed the insomnia.
Instead of prohibiting the screens completely, consider using them strategically. Choice soothing and non -stimulating contentsuse night mode and avoid sliding the finger through the screen without objective. A quiet podcast or a soft documentary can be the right distraction to help relax.
3. Delete completely to caffeine
Caffeine blocks adenosine, a neurotransmitter that makes us feel sleepy. But Not all metabolize caffeine in the same way – Genetics influences the speed with which we process it.
Some people may benefit from a morning coffee to overcome sleep inertia (drowsiness upon waking), which helps maintain a healthy sleepy rhythm.
If it is sensitive to caffeine, it is wise to avoid it later during the day-but to eliminate it totally It is not always necessary. Understanding the individual response is essential.
4. Strive too much to ‘optimize’ sleep
A “Global Do Economy are“, Which covers from sleep monitoring devices to specialized mattresses and sprays“ sleep promoters, 460 billion euros.
Although many of these products have good intentions, they can contribute to a modern condition called orthodox: anxiety caused by the effort of want to improve sleep.
It is important to remember that Sleep is an autonomous functionsuch as digestion or blood pressure. Although we can influence sleep through healthy habits, We cannot force it.
Becoming obsessed with sleep quality can, paradoxically, make it worse. Sometimes, The best approach is to worry less With sleep and let the body do what is naturally programmed to do: sleep.
5. Wait the same amount of sleep every night
Healthy sleep does not have a fixed number of hours – is dynamic and adaptable to our lives. Factors such as stress, physical health, age, environment and even parental responsibilities affect sleep.
For example, human babies need to feed of a few hours, and the adult’s sleep patterns adapt to correspond to this need. Sleep flexibility has always been a characteristic of survival.
Require rigid sleep consistency Creates unrealistic expectations. Some nights will be better than others – and that’s normal.
In the years he already takes as a sleep therapist, Kirsty Vant observed the way he calls the privilege of sleep – ability and opportunity to sleep well – he can Distort conversations on the topic.
Tell someone with insomnia to “simply disconnect“It’s like telling someone with a food disorder to” simply eat healthy. ” Too much simplifies a complex question.
Perhaps the most harmful belief incorporated into the culture of sleep hygiene is the idea that sleep is totally under our control – And that those who sleep badly are necessarily doing something wrong.
Insomnia is common and controllable – and No, it’s not your fault.
