Health
How to sleep when the world falls apart
Bedtime focuses on sleep issues, but there is no morning routine. No offices to reportAfter all, it can be just as harmful. “Many people don’t understand that getting up and getting out of bed and exposed to light is probably the most important thing that regulates our circadian rhythm,” says Sleep in Northwestern. Jason Ong University, a neurologist focusing on medicine, refers to biological processes. “Your brain is confused about what time zone it is supposed to be in.”
In other words, the situation caused by Covid-19 almost always appears to be specifically designed to disrupt the sleep cycle. Fortunately, there are many things you can do to keep your eyes closed.
Night sweats
Let’s start with the impending existential fear. Probably because it’s the most pandemic-specific contributor to your throwing and turning. The bad news is that it’s probably stuck, at least until the vaccine arrives.
You can still take steps to manage That, however, especially at night. And it starts by doing nothing. “Make sure you have a” my time “due time, especially if you’re evacuating with others,” says Medalie. “Everyone needs at least an hour himself.”
How you spend that time is up to you. But as you approach bedtime, make sure you really relax. “Instead of watching or reading news, most content is repetitive anyway. We engage in quiet, calm activities in dim lighting, such as reading, talking with family and friends, listening to music.” Says Alfano.
This all sounds simpler than it sounds. But a small adjustment can make a big difference. First, don’t put your smartphone in the bedroom or bring it to the screen of a tablet or laptop. If you have a TV there, consider discarding it. Alfanso recommends putting all the charging cords in the kitchen and setting a reminder one hour before bedtime to connect all the electronics and say goodbye until the morning. Old school alarm clocks still exist! Others have built-in lighting features designed to help you sleep and wake up on a regular schedule. (WIRED Homelabs sunrise alarm clock, But you have No shortage of options.. )
Northwestern’s Ong is also studying how mindfulness techniques can improve sleep, especially in people with chronic insomnia. “It could be a potential tool to help reduce that vigilance and give your brain some signals that you don’t need to go into that combat mode, or if so, decompress here. There are several tools that can help, so there is a fairer opportunity for the sleep system to help you fall asleep and stay asleep, “he says.
An easy way to get started is to think of yourself as a train spotter. (Probably 1996 Danny Boyle Movie.. Just as an expedition train observes a train passing by from a distance, try to observe what is happening in your mind, without being directly involved. If you find yourself boarding somewhere, get off at the next station. “In doing so, I start to train myself that focusing on this present moment is okay,” says Ong.
The app also provides an entrance to meditation that relieves anxiety, but it complicates the entire “take phone out of the bedroom” scenario. Wired contributors Some success When CalmProvides a range of comfortable sessions. Even the Swiss military workout app Peloton has a sleep meditation sectionIncludes at least one class specially designed for getting up at 3am.
A to Zzzzz
Cleaning your head is not the only way to get a good night’s sleep. WIRED experts have agreed that cleaning the bedroom is just as important. “The bedroom should be just a bedroom. Just a room for your bed, and perhaps your dresser, there’s nothing else there,” says Medalley. “The only thing that should happen in the bedroom is sleep and sex.”
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