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Why You Feel So Sleepy, Yet You're Awake

Your brain has made the connection between the bed and alertness.

Drowsiness throughout the day, but when he put his back on the bed and could not sleep? You are not the only one who experiences this discomfort. Some even fell asleep on the sofa, but immediately went back to bed to wake up.

Philip Gehrman, a sleep expert from the University of Pennsylvania, says this is a very common sleep problem. The sobering effect that comes back every time you put your back on this bed is called the "tempting excitement." It happens for specific reasons in your sleeping environment.

Psychological insomnia
"If someone has a good sleeping habit, every night they can put themselves down on the bed and fall asleep right away. Therefore, every time they go to bed, they will have an automatic sleepy response." 

Gehrman said. For many, the opposite. Spending too many sleepless nights in bed causes your body to react negatively every time you see it in the evening.

Some people lie in bed but still not assured about work, idle thoughts. Some people have a habit of using a laptop right in bed. Thereby, every day they program the body to believe that the bed is a workplace, not a bed.

However, even people who have good sleep habits sometimes fall into the loop on the bed is tossing and turning. That could stem from a stressful day at work, or psychological trauma, like the death of a loved one, said Dr. Ronald Chervin, director of the University of Michigan Sleep Disorder Center.

Worryingly, a single event like that can get you into the loop indefinitely. When your brain has made the connection between the bed and alertness, it is called psychophysical insomnia. Once started, the condition will make you sleepless every day. By the cycle of physiological insomnia tends to nourish itself.

The most effective way to defeat physiological insomnia, experts say is cognitive behavioral therapy (CBT-I). 
Chervin said:
"An important part we teach people [during CBT-I therapy] is to keep the bed a place to sleep."

That means there's no way you can bring a laptop to bed, without a phone, nothing but sleep when you put your back to the bed. Even reading should be limited. 

"If you stay awake in bed for more than 20 minutes or more, get up and go do something else." 

 Do not go back to bed until you find that you are really ready for sleep.

Retraining your brain to believe that a bed is a place to sleep can take time, Chervin and Gehman agree. Usually, common, normal,

However, there are still many tips to help you reset the sleep cycle faster. For example, try doing something that makes you tired before you go to bed. Take a hot bath or foot bath, to cool the room at a comfortable temperature, avoid coffee, alcohol and use dim lights at night.

The problem with the biological clock

For those who do not think they have insomnia, but also lie down with sleep, Gehman said this feeling could be a sign that they are true "night owls". If you belong to this group, the biological clock in your body is definitely running out of beat compared to most people around.

Gehrman explains: Some people want to go to bed between 10 and 11 pm, but their bodies have a different circadian rhythm that keeps them awake longer. After that, sleep is not enough to wake up tomorrow morning, they hardly wake up because the body thinks it should be continued to sleep.

Fortunately, there are many ways for you to adjust your body clock, so that when you get to bed, you can fall asleep quickly.

An important step is to avoid the lights for 1 hour before you are going to sleep, Gehrman said. Light, especially blue light, comes from electronic screens that prevent the brain from producing melatonin, a hormone that helps your body feel sleepy.

The next important step is to keep a fixed wake-up hour the next morning. This way your body can get used to the rhythm you want to create. Although this also means that you can't sleep on weekends, the price is well worth it.

Better sleep every night is the key to a productive day the next day. Getting up early and getting up on time also gives you more time, to reinforce other healthy habits like exercise and breakfast. In the end, all combined will help you achieve a better health and quality of life.

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