2023-04-28 16:41:55
Do you have trouble sleeping? Do not panic, a renowned psychiatrist reveals two infallible tips to improve your sleep and find peaceful nights. Follow the guide and say goodbye to restless nights!
Why is insomnia a scourge for our health?
The problem of insomnia in a few figures: According to the Spanish Society of Neurology, more than four million Spaniards suffer from insomnia. This sleep disorder makes us more tired and less efficient during the day. Unfortunately, instead of looking for the root cause of our insomnia, we tend to turn to sleeping pills and melatonin supplements for quick relief.
The psychiatrist who unveiled the tips for restful sleep
Who is Aric A. Prather: Aric A. Prather, psychiatrist and doctor from the University of California, San Francisco, published an article for the CNBC in which he reveals his tips for sleeping in one go. This mental health expert has helped many patients improve their sleep quality without medication. Prather points out that one of the main obstacles to sleep is overthinking, especially negative thoughts.
Up at night ruminating? UCSF’s @AricPrather recommends trying these strategies to get you better #sleep tonight:
1) practice constructive worrying writing out actionable steps
2) schedule a regular time earlier in the day to process your thoughtshttps://t.co/Bf9loXC6uh
How Negative Thoughts Can Ruin Our Sleep
The dangers of negative thoughts at night: Prather says negative thoughts are even more harmful at night. At bedtime, everything is calm and we find a moment of peace. But instead of taking the opportunity to rest, we begin to dwell on all our problems, leading to a spiral of negativity and catastrophism. Moreover, our brain works against us: once it starts thinking, it seeks to consolidate those thoughts and it becomes difficult to stop.
The foolproof technique to ward off negative thoughts
First stage: the moment of “emotional concern”: The solution proposed by Aric A. Prather consists of two steps. The first is to dedicate 15 minutes a day, preferably in the afternoon, to a time of “emotional concern”. During this time, calmly reflect on all the problems and difficulties accumulated during the day, as well as on all that causes you anxiety and worries.
Second step: the list of problems and solutions: The second step is to make a list of all these concerns and problems, then write the solution you have found next to it. You can offer several solutions to the same problem or, instead of a definitive solution, write the first steps to solve this situation. It is not necessary to solve all the conflicts of the world in a single afternoon.
The benefits of this method: If you wish, you can consult this list the next day. Some people just feel better writing down everything that’s bothering them. This quick and easy method is worth trying. Prather assures that, if practiced regularly, it can become a very effective daily routine for fighting insomnia.
In conclusion: adopt these tips for a restful sleep
Take charge of your sleep: Thanks to the valuable advice of Aric A. Prather, you can finally say goodbye to insomnia and find peaceful nights. By following these two simple steps, you can ward off negative thoughts and provide yourself with restful sleep, without resorting to medication. So don’t hesitate any longer and adopt these tips now for quality sleep!
My name is Sarah, and I’m an editor at 180back.com. Specializing in the areas of health, wellness and music, I enthusiastically share my knowledge, advice and discoveries to inspire and help our readers lead balanced and fulfilling lives.
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