Actually Sleep At Night

We found the switch!

ELLEN WEINSTEIN

Cue the bleary-eyed cycle: Lack of sleep activates the brain's worry center, which in turn makes sleep more scarce. Left unchecked, this can trigger a condition called general sleep anxiety, where you're so stressed about getting enough that you can't get any.

You need a slow, even pulse—under 60 beats per minute—to usher your body into unconsciousness. Which means convincing those racing thoughts to do more of a mile pace than a 200-meter-dash sprint. Tap any of these essentials before hay-hitting; all are proven to bring calm so you'll stay asnooze.

Jot down your top three stressors with an action item for each. Just acknowledging them this way stops unproductive ruminating, allowing your mind to switch off.

Start at your feet and work upward, tensing and relaxing each area for a few seconds until you get to the top of your head. This technique makes you aware of what both strain and rest feel like throughout your body and signals to your muscle groups that it's time for sleep.

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No rub here: A big O helps you get to Z-town by releasing the hormone oxytocin (which counteracts stress hormones), as well as serotonin and norepinephrine (which help your bod cycle through the deeper stages of slow-wave and REM).

The pressure can trigger your brain to pump out soothing neurotransmitters—kinda like when you get hugged. "It helps me doze off even on anxious nights, and when I wake up, the gentle squeeze of it helps me fall back asleep fast."

The most soporific songs have a consistent rhythm of 50 to 60 bpm (listeners' heart rates will gradually slow to match it), are five minutes or longer, and have no catchy refrain or "hook" that keeps your brain engaged as it tries to predict the musical pattern, according to a new study. The perfect mix of these attributes can reduce anxiety by 65 percent! This research resulted in a wordless eight-minute melody called "Weightless," by the band Marconi Union; it sounds like the love child of a classic spa tune and an outer-space-movie score

Research on pot and sleep is limited, but one study found that up to four milligrams of a synthetic cannabinoid reduced PTSD-related nightmares and improved sleep quality among patients with chronic pain. If weed is legal in your state and you want to try it, go for a microdose edible from a dispensary. They can take up to three hours to fully kick in as they move through the digestive system, but since their effect lasts longer than inhaling, they'll help keep you asleep longer. Choose a tincture, oil, or candy with one to five milligrams of THC. (But don't overdo it: Too much weed has actually been shown to disrupt sleep.)

Watch a hot doctor explain whether your anxiety is serious:

Ask a Hot Doc: Is My Anxiety Serious?

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DON'T go to bed angry...

Negative emotions can grow stronger overnight, so talk through major points of conflict to defuse heated feelings.

... but DO sleep on a decision.

By sorting memories and linking new ideas to prior experiences, sleep puts your choice in context and keeps you from repeating past mistakes.

RELATED: MY SISTER WOULD STILL BE ALIVE IF SHE HADN'T IGNORED HER CANCER SYMPTOMS

Seventy-nine percent of you have commiserated with girlfriends about being hard up for shut-eye, but only a quarter have gone to a doc about it. Seeing a psychologist or sleep therapist can make a profound difference, as research shows cognitive behavioral therapy (CBT) is even more effective than medication for helping you fall—and stay—asleep. How to self-soothe in the moment? When you're wide awake and panicking about your debt or something your boss said, repeat this: "There's nothing I can do about it in the middle of the night. I'll make a solid plan in the morning."

Vinayak Fitness Area

Monday, 11 December 2017