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What I’m doing now to sleep better

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From Strange dreams and nightmares of increased insomnia, Coronavirus pandemic It stimulates some unusual sleep problems for many people.

As Behavioral sleep researchers At the University of Alabama at Birmingham, many patients ask, “Why is this happening, and what can we do to stop it?”

We do most of our dreams in a sleep phase called “rapid eye movement.” This is when the brain grows more actively, activating the amygdala and hippocampus, the areas of the brain that handle emotions and memory.

During this time of increasing fear and distress, the brain is required to do more emotional processing. And because our brain likes order, the frontal lobes try to process, organize, and integrate our thoughts to understand the chaos of REM neural signals, the ones that make these dreams.

In other words, our colorful and weird dreams may reflect the negative emotions that Covid-19 invites.

What I do to sleep better during Covid-19

Like many others, I’ve shared a lot of strange and memorable dreams since the pandemic.

In one dream, I just boarded a cruise ship, wrapped in my bubble wrap from head to toe, and carried a roll of toilet paper. In another example, I had a shift at a telemedicine clinic, slept, and missed all patients.

Fortunately, I was able to control these unwanted dreams. Below is what I do to sleep well at night.

1. I get up at the same time every day.

Mainly on weekdays, they tend to maintain a constant sleep schedule. But I am awake 7 days a week at 5:30 am.

This is useful because the body rewards regularity. Those who wake up at the same time have more experience Metabolic health, Improved cognition and enhanced emotional regulation.

To make myself accountable, I put an alarm clock across the room, so I have to get out of bed and turn it off. I also had coffee, Thanks journaling Outside, you can bathe in the morning light.

Having fun and fun while natural light helps make it easier to wake up Synchronize my circadian rhythm.

2. Do everything you can to keep you active during the day.

This is a difficult task when you are socially distant and isolated. It’s now almost impossible to get into the same amount of physical movement as before the pandemic.

But it’s still important try. Intense, moderate, or mild cardiovascular exercises (that is, walking or doing chores) stimulates adenosine, which stimulates sleep pressure or the body’s “hunger.” Also, increased sleep pressure reduces the likelihood of anxiety and insomnia.

However, I try not to exercise too much in the evening. the study It has been shown that intense physical activity within one hour of bedtime not only reduces sleep time but also reduces wakefulness.

3. Use the bed for three purposes. Sleep, sex, rest (if sick).

Everything else-looking at my phone to read the news about Covid-19, reading or worryingly scrolling-everything happens out of bed.

The more time you spend inside, the more people will become accustomed to eating Netflix, working, and wildly watching in bed. This can interfere with sleep because it trains the brain to associate the bed with daytime activities rather than resting places.

Even if I couldn’t sleep at night, I got up from bed and moved to another room. Do some relaxing things, such as guided meditation or folding laundry, with the dim lights on. When I finally feel sleepy again, I go to sleep.

4. Take a bath before bedtime and avoid the device.

Darkness promotes the healthy production of melatonin, a hormone that promotes drowsiness. Light, on the other hand, blocks it. Therefore, I try to reduce my exposure to light-emitting devices such as phones, laptops, and TVs at least an hour before bedtime.

Instead, take a hot bath or shower. According to research, To maintain a deep sleep, you need to lower your core body temperature by 2-3 degrees Fahrenheit. It is effective to soak it in warm water.

Most people feel good and toasted, so it’s easier to fall asleep after taking a bath. But the opposite happens. It actually brings heat from the center of the body to the surface, naturally cooling the body, Promotes a more peaceful sleep.

Christina Pierpaori Parker Behavioral sleep researcher and clinical psychologist living at the University of Alabama at Birmingham. She writes about sleep Today’s psychology And HealthDay, And her work has been featured in Journals of Aging & Health, Geriatric Psychiatry, and The Clinical Gerontologist.

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