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Many of us have found that thinking about sleeping is terribly counter-effective: instead of lulling ourselves into peaceful slumber, we seemingly bring ourselves even further from dreamland. However, there are techniques to help us to fall asleep. One such technique involves constructing a sleep routine, which essentially teaches our brains to recognise when it is time to fall asleep. Such cues can include adjustments to our sleeping environment. In a world which is largely powered by artificial light late at night, it is perhaps a good idea to dim or switch off the lights for a while before actually getting to bed, to accustom your mind to “sleep mode”. Bright lights, perhaps from a computer or television screen, are probably one of the most common precursors to a sleepless night, as our brains are wired to associate them with being awake and alert. Hence, making it a habit to dim the lights every night before bed can gradually train your mind to associate the dimming of lights with sleep. Some people even use blue light blocking glasses, an item that is becoming increasingly popular on the market. Research by Alexandre Sasseville had previously found that they are extremely effective in counteracting the negative effects bright lights have on sleep. As their name suggests, these goggles block blue light from reaching the eyes. Since our body clocks are most sensitive to blue light, these glasses can help adjust our body clocks to night-time, and hence help us fall asleep.
A key part of sleeping routines involves what one does before he or she falls asleep. Some people have the habit of reading before bed to lull them into slumber, but there are other ways to wind your brain down before going to bed, such as slow breathing and meditation.
However, everyone is different and sleep routines are highly customisable. It is imperative for one to experiment with different strategies to see what works best. After all, some people need to sleep with the lights switched on.
Category(s):Sleep Disorders
Source material from PsychCentral
