The exercise of a psychiatrist to sleep if you are worried or overwhelmed

Psychiatrist Aric Prather has helped hundreds of patients to improve your sleep hours and fight insomniaas he began counting for an article in the CNBC. He assures that the main dream-killer is not a bad mattress or spending a lot of time on social networks, but excessive reflection, thinking too much while trying to sleep.

This professional, also a professor of psychiatry and behavioral sciences at the University of California, San Francisco, ensures that negative thoughts are especially harmful at night and in the dark. He himself confessed that he lay “in bed and reproduced a silly comment I made at a party, although the person I told it to probably forgot moments later.”

We cannot stop the brain from doing this since it is “its job to consolidate it and create new synapses,” he says in his article. Therefore, the solution he gives is to “worry intentionally during the day. I eat?

1. book yourself 15 minutes a day, preferably in the afternoon, for what Parther calls “emotional concern.” “Once the timer starts, give yourself the freedom to worry about one topic at a time. Think of it like a to-do list that you go through one by one, except what you’re checking off are the items that make you feel the most anxious,” he explains of the exercise. Parther recommends doing this two or three times a week so that when a worry comes up you can “postpone” it to those fifteen minutes.

1. In this time you must make a list of “problems” and “solutions”. You should focus on proposing two first steps to solve it. “The goal is to draw up a plan for how to start with practical steps for tomorrow or within the next few days. You’re not fully resolving it,” says the psychiatrist.

This exercise makes your mind calm because there is already a “plan.” Parther even says that some of her patients put that paper on their nightstand to keep her in mind.

“Asymmetrical Effects of Sleep and Emotions in Daily Life”—an investigation into the relationships between sleep quality, daily events, and emotional responses.

For more on improving sleep + reducing stress, check out #TheSleepPrescription from The Seven-Day Series! pic.twitter.com/zxQK7dh7yy

— Aric A. Prather, PhD (@AricPrather) November 12, 2022

What is insomnia and how much does it affect Spaniards?

Occasionally or chronically, insomnia affects more than 30% of the adult population At least once a year. Unflattering data about not sleeping and incorrect night rest that is often associated with poor sleep hygiene and constant changes in our habits that interfere with going to bed.

It is evident to remember that insomnia, beyond a specific experience, can be the trigger for various pathologies that, in the long term, can affect our body as to take it as a coincidence. There are many conditions that are related to its appearance and that is why it is not convenient to let it go.

Among some of the examples most cited by the Mayo Clinic are chronic pain, diabetes, heart disease, gastroesophageal reflux, asthma and other degenerative diseases such as Parkinson’s and Alzheimer’s disease, signs that should alert us to the complexities involved in suffering from certain sleep disorders.

It is also obvious, although necessary, to point out that episodes of punctual insomnia should not be taken equally with cases in which insomnia becomes chronic. Although in both scenarios it is convenient to go to a medical consultation to try to understand the reasons that make us sleep badly and directly not fall asleep, it is even more important that we remedy this sleep disorder that chronically affects more than four million Spaniards.

These are data from 2022 that the Spanish Society of Neurology puts on the table, which also makes emphasis on the harms of insomniaexplaining that “it affects daily performance and produces cognitive and memory deficits as well as problems with anxiety and depression, hypertension, diabetes, obesity, among others.”