If you are not sleeping well and you find yourself feeling nervous at bedtime, this is the time to turn the page. Your thoughts about sleep can determine what to do when you close your eyes. Is it the night of rest you need, or are you in the hours of shaking and searching?
Sleep can go wrong for many reasons. While changing your sleep patterns may not counteract poor sleep patterns or any health problems that are affecting you, your thoughts are important.
Susan Rubman, PhD, a sleep medicine specialist, said: “The way we approach sleep is important.” And it’s something you can change – starting tonight.
Your sleep style
Leigh Ann Torres, 43, did not have sleep problems until Christmas Friday 2019. That night, she woke up until the wee hours of the morning. Austin, Texas, is the mother of three arrested on retirement anxiety.
But it worked again the next night – and every night for weeks. Best of all, he went to bed at 2 am. Usually, he woke up until 3 or 4 am.
“I’m in trouble,” he said.
While her husband and co -workers understood, “It really depended on my ability to work,” she recalls. “It affected my attitude towards the kids and everything.” Worst of all, he instigated horrific attacks in the middle of the night.
After the first two nights of poor sleep, as the sun went down, Torres’ sleep anxiety was high. Dr. Meredith Rumble, PhD, director of the sleep medicine program at the University of Wisconsin-Madison, says it’s normal to worry about what’s coming after a bad night’s sleep.
It may be like being afraid of the fatigue you predict you will feel the next day, worrying if you need medications to help you sleep, or the fear that you will lose sleep. your power. Plus, Rumble tells people who often look tired the next day.
For Torres, anxiety about sleep makes it even harder to fall asleep. “He’s been in this terrible circle.”
After trying “everything anyone can say,” Torres saw a sleep specialist. They teamed up in a different way to re -examine Torres ’thoughts about sleep.
What he taught can help you.
See each night as a new night
With the guidance of his doctor, Torres realized that he had not been able to sleep well the previous nights. She remembers the doctor saying, “There’s no telling now that you’re not going to sleep tonight.”
When you find yourself scared of a bad night before, Rubman thinks to turn the letter to: “Maybe I’ll be bad tonight. Maybe I won’t.”
Rubman also wants to keep a bad night’s sleep from starting to fall asleep. He says, “Sometimes people think, ‘Oh my God, I had a terrible night’s sleep last night. I need to get up early tonight to get my sleep.'” But he said. , It won’t work if you’re going under the covers before you’re actually tired.
“You’re not hungry after your big Thanksgiving dinner, are you? You have to allow that hunger to grow,” Rubman explained. long.
Take a science degree
Torres remembers his wide walk at night, fearing the horror of the next day. “I’m going to fix my inability to sleep. I’m going to be tired tomorrow, a terrible day.” Learning that the data doesn’t support this ugly idea has become a “re -correction.”
You may not think and get a good night’s sleep as well as you would like after a good night’s rest. Sleep deprivation is natural, for example. Although the health risks of a good night’s sleep are well known, a night’s sleep may not be the disaster you are predicting.
If you do not keep a detailed dream book, if you are like most people, you may be able to increase the risk of a bad night.
Because you don’t sleep well, instead of preparing yourself for a terrible day, Rubman recommends staying open so your day can go well.
Work with your feelings
When negative feelings about sleep arise, Rumble decides to work with them before abandoning them or trying to fight them.
Label your thoughts. For example, if you are worried that you will wake up all night, saying “I think I will wake up all night,” in a loud voice or in your head, can help. Rumble says this is a simple but powerful process that breaks the distance between you and your emotions – and can loosen their grip.
Be kind to yourself. Rumble wants to meet your negative feelings with love for yourself. Watch when you see yourself in harm’s way and think things like, “This isn’t going to be good.” Then change your mind to, “This is hard. I have to take it one day and one night at a time.”
Torres could be involved. With medication, she has learned to change negative thoughts about sleep for new and calmer ones, such as “This is where we are now. Maybe I will tomorrow, but we will do.
Today, Torres has no trouble sleeping. He offered his doctor, who helped him change his mind, gave him a bed sheet and a Zoloft guide. And while Torres is familiar with some of his negative thoughts, he believes it would be important to have a professional to help guide him through those changes.
Now, on a few sleepless nights, she is quick to say to herself: “My body is crying for sleep.” You can change the mindset to support your best sleep.