YOGYAKARTA The time it takes from lying down to sleeping is called sleeping onset. The duration varies, some are fast between 10-20 minutes but often takes more than 30 minutes. The effect of taking a long time to sleep is late hours and not getting quality sleep. This condition is often called insomnia which needs to be overcome so that you don't get tired the next morning, mood disorders, anxiety, irritability, decreased quality of life, and difficulty concentrating.
If you are having trouble sleeping, you can follow a unique strategy that is against the intuitive as explained by a clinical psychologist Christina Pierpaoli Parker, Ph.D. below.
You can simply take 10-15 minutes to write down things that worry you and at the same time how to relieve them. It is recommended to focus on making a list of one small thing that is not too worrying, for example, your health that can be repaired on foot for 10 minutes today.
This strategy needs to be used to every day. Writing schedule can be done morning or evening, adjusting to your needs. Including a schedule to overcome your worries, which can be made flexible according to daily activities.
Launching Psychology Today, Thursday, February 16, the purpose of writing down concerns is not to relieve worry. But limiting the fear of not following you when you start lying down and sleeping at night. If worries arise at inappropriate hours, say gently to yourself: 1) I'm already worried about that and have a plan, 2) If it really matters, I'll remember it during the scheduled worries.
Parker's message, come on when you feel sleepy, not tired. Many people often take advantage of sleep to overcome fatigue. But it needs to be realized and differentiated between drowsiness and fatigue to maintain overall sleep health.
Totuk describes the physical inability to stay awake. To make sure, cover the temples, if the head is thrown around and the body feels heavy, then this is a drowsiness. Fatigue describes a state of low physical or mental energy. It is experienced by a person after all day of work or fighting with a partner. Generally followed by low motivation, headaches, bad mood, difficulty concentrating, and focus. Go to sleep only when you feel sleepy reduces the possibility of spending time awakeed in bed because it increases the chances of falling asleep quickly.
People with insomnia tend to spend more time awake in bed. They worry, reflect, and try to sleep. Over time, the bed turns into a signal to be awake, anxious, and frustrated. This can perpetuate insomnia. So try to get out of bed when it's hard to sleep. Transfer to another room with dim lighting. Then find out what's suitable to do, but don't drink alcohol, smoke, or exercise. Some options, including relaxation training, meditation, drawing sketches, or working on puzzles.
Environmental temperatures play a role in regulating human sleep. Like light which also contributes to synchronizing the rhythm of the circuit or internal clock. To start maintaining sleep, the body's core temperature must drop 2-3 degrees Fahrenheit. In line with this, scientific evidence finds that a warm bath before bed can speed up sleep.
In addition to adjusting body temperature and room temperature, you also need to adjust room light. Set the light dimmer for an hour before you feel sleepy, can help you sleep quickly.
When you try not to think about anything, such as a white bear, you actually think about it intensely. This is called the suppression of the active mind usually increases the frequency of the mind. So, when you try to fall asleep among people with chronic insomnia, it can also keep you awake too.
This means eliminating sleep efforts, minimizing anxiety, so as to speed up sleep onsets. Parker's advice, instructions to stay awake not for escape but to order otherwise. Next, lie comfortably in bed, don't expect anything including sound sleep. The more you try to stay awake, the more likely it is to fall asleep and insomnia is resolved.
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