Cognitive
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- Mar 11, 2015
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This is a sample of complex answer as an article.
Question: How do I shut my brain off so I can sleep?
Answer (1060 words):
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It’s a question that plagues many of us, and it comes up time after time—whether we want it or not. We ask ourselves this same tired question every night as our bodies try to wind down for the day while our brains continue to race about everything from work stressors to how we feel about our social media feeds.
You know those times where you just can't get any good REM sleep at all? They're often triggered by an overactive mind (and/or poor sleeping habits). If you find yourself tossing around ideas like “I should probably go back to school” or “Why don’t I start looking into some new opportunities?,” then you may have turned your mind on full blast without realizing it. But if you’re wondering how to turn your thinking down low enough to actually fall asleep, here are few strategies to consider.
Try Meditation Techniques
Meditation is one way to quiet your mind before hitting the sack, whether you choose guided meditation apps or more traditional methods like yoga or tai chi. You could also opt for breathing exercises, which helps with relaxation and allows you to focus solely on slowing your breath until you reach a point where you’re relaxed enough to drift off. While these techniques aren’t necessarily meant to help you achieve deep sleep, they will give your mind a chance to settle down before going to bed. And once you’ve gotten used to meditating regularly, you might even experience better overall sleep quality.
Exercise Regularly
Regular exercise has been shown to improve sleep quality, according to research published last year in The Journal of Clinical Sleep Medicine. For example, studies suggest walking 30 minutes per day three days each week improves sleep duration and reduces insomnia symptoms. Other activities that might fit into your schedule include swimming, cycling, strength training, stretching, dancing, hiking, and gardening. Of course, whatever activity works best for you should always come first! Exercise isn’t completely necessary for improving sleep quality, though; simply getting plenty of sleep alone can make a big difference.
Take Melatonin Supplements
Melatonin supplements are another popular solution among people who struggle with falling asleep. This naturally occurring hormone plays a key role in regulating circadian rhythms, meaning its levels peak during nighttime hours and dip during daytime hours. In most cases, melatonin supplementation won’t impact your ability to wake up during the morning, but it does increase total sleep time since it makes you drowsier than normal throughout the rest of the day.
If you’d rather avoid potentially addictive prescription drugs, however, natural alternatives such as chamomile tea, valerian root extract, melatonin-boosting amino acids, magnesium, calcium, and vitamin B6 can still provide relief from sleeplessness and fatigue. Just take note that none of these options are known to interact negatively with other medications unless specifically noted otherwise.
Get Enough Restful Zzzs
Getting adequate amounts of shuteye is essential for maintaining healthy mental health, no matter what type of sleep problems you’re experiencing right now. To ensure you’re getting the recommended 7--9 hours worth of sleep per night, plan ahead for downtime during the day and stick to regular nap schedules. Keep distractions to a minimum, especially late at night when your mind wants answers. As far as diet goes, eating foods high in omega 3 fatty acids, protein, fiber, and antioxidants such as vitamins C and E can help promote sound sleep. Avoid sugary snacks, caffeine, alcohol, nicotine, and spicy food several hours prior to sleeping. Also, limit naps to 20--30 minutes maximum.
Don’t Use Your Smartphone Before Bed
Your phone emits blue light, which tricks your hypothalamus into interpreting sunlight as daylight instead of being able to tell between the two. When exposed to blue light close to bedtime, your pineal gland releases cortisol (which boosts alertness) rather than melatonin (a chemical responsible for inducing sleepiness), says Dr. Michael Breus, medical director of clinical services at Harvard Medical School's McLean Hospital. So avoid using your smartphone within four hours of bedtime. Alternatively, use a white LED screen flashlight app to simulate moonlight.
Schedule Mealtimes During Off Peak Hours
Sleeping in doesn’t mean skipping meals altogether, but scheduling mealtimes based on circadian rhythm principles is helpful if you suffer from chronic snacking issues. Studies show that meal timing affects both appetite control and metabolism, making timing important for weight management. Ideally, eat smaller portions every 2–3 hours throughout your day, spaced out by 4–5 hours of fasting. Eating larger quantities less frequently might result in overeating due to constant cravings.
Avoid Alcohol Several Hours Prior to Sleeping
While moderate drinking occasionally promotes lucid dreaming, excessive consumption impairs judgment and increases risk taking behavior, leading to risky sex practices and unsafe driving behaviors. Heavy drinkers also tend to consume extra calories, which leads to obesity and associated conditions. Similarly, cigarette smoking disrupts sleep cycles and decreases REM sleep, resulting in reduced cognitive function. Cigarette smokers require more frequent napping sessions to compensate for their shortened sleep cycle.
Consider Hypnotherapy Sessions
Hypnosis therapy involves guiding someone through a state similar to sleep paralysis or trance states, thus relaxing them sufficiently enough to enter a deeper state of unconsciousness. A licensed hypnotherapist can guide you through various different induction procedures depending on your preferences, goals, and current condition. Afterward, you can either remain awake, return to waking consciousness, or stay under hypnotic suggestion long enough to fall into a full-blown dreamless slumber.
Sleep Problems Aren’t Always Relatable
Unfortunately, everyone experiences bouts of insomnia and restless leg syndrome differently. Some people need fewer hours of sleep, whereas others need more. Likewise, certain illnesses might cause temporary sleep disturbances that disappear over time, while other ailments might persist indefinitely. If you’re struggling with sleep apnea or another issue that causes interrupted or irregular sleep patterns, consult your doctor immediately to determine the underlying problem causing your difficulties. Then, seek advice from experts on the types of treatment approaches available.
There’s nothing wrong with asking questions, but sometimes your brain really needs to stop working for the sake of your body. Take advantage of tools designed to help ease anxiety and worry, and spend more time outdoors and pursuing hobbies that leave room for spontaneity and creativity. These simple changes could prevent you from feeling overwhelmed by negative thoughts that interfere with your sleep routine.###
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