Psychological tips for a good night’s sleep

Instead of taking a hot bath or exercising before bed, there are a few expertly recommended ways to trick your mind.

Don’t sleep

One of the most effective ways to trick yourself into falling asleep is to try not to fall asleep. Deirdre Conro, a sleep psychologist and clinical director of the Behavioral Sleep Medicine Clinic, University of Michigan (USA), said forcing yourself to lie in bed is to stay up all night to find sleep, in your mind. theoretically called paradoxical intention.

“You will accidentally fall asleep at some point. In your mind, you keep trying to stay awake and sleep will appear,” Conroy said.

Focus on the morning

If you want to sleep well, don’t just worry about what you should and shouldn’t do at night. In fact, your morning routine may have a bigger impact on sleep.

According to Cathy Goldstein, a sleep neurologist at the University of Michigan’s Center for Health Sleep Disorders, a good night’s sleep begins in the morning. “Set an alarm to determine when to wake up and when to fall asleep,” says Goldstein. Habits form, the body will create its own clock. At that time, you easily fall asleep.

Worry during the day

Taking time to worry earlier in the day can make it easier to fall asleep. Instead of dismissing all your worries, think about what’s on your mind a few hours before you go to bed, but not when you’re asleep.

One expert-recommended tip is to spend 15 minutes jotting down concerns in a journal. At that time, you can vent your worries on the page. “That can really reduce the level of anxiety that occurs before bed,” Conroy says.

Illustration: Upslash

Think about nature

Jeffrey Durmer, American sleep medicine physician, says the sounds and shadows of nature are the ingredients that create sleep. Many studies have proven that nature has the effect of reducing stress, lowering blood pressure, reducing the rate of stiffness and muscle tension. To fall asleep, Durmer recommends imagining lying in the grass, with a sky full of stars…

Focus on the breath

Breathe deeply and slowly with your belly, following the 4-7-8 method, where you inhale for four seconds, hold the breath for seven seconds, and exhale for eight seconds. This method helps to increase relaxation and induce sleep.

In addition, according to experts, focusing on the breath can help free the mind from other preoccupations and worries.

Use your mind, not your body

According to experts, many people mistakenly believe that exercising at night makes it easier to sleep. “The fact that after a marathon, your body may be tired, but that doesn’t mean the mind is ready for sleep,” says Conroy. He believes that regular exercise improves sleep, but that exercising to sleep well is often not good.

Instead of exercising, engage in activities that make you mentally tired. “We’re social. Our brains love to learn, so if you don’t engage in mental activity during the day, your sleep will be affected,” Conroy said.

He recommends reading books, solving puzzles to get the brain moving. Otherwise, for some, there will be no difference between day and night, to greet the coming sleep.

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