What a nightmare!
I drank warm milk, read books, counted sheep, but the Sandman never came. Many Americans need 30 minutes It shouldn't take long for you to fall asleep though.
5 minute trick It might save you valuable time and sheep. Before you hit the hay, try writing a list of tasks to tackle the next day.
“When I started creating a nightly to-do list, I had no idea it would help me sleep. I just wanted a way to better track my daily priorities and productivity.” said CNET Editor-in-Chief Adam Benjamin. written last week.
“So every night before I went to bed, I wrote down three things I wanted to do the next day,” Benjamin continued. “Write down one good thing that happened that day, no matter how small.”
There's science to back up the sleep suggestions. What the 2017 study revealed Participants who wrote to-do lists instead of journaling about their accomplishments before bed fell asleep “significantly faster.”
Nine minutes to be exact, and researchers at Baylor University confirmed it with a diagnostic test.
“The more specific participants were in their to-do list, the faster they fell asleep afterwards, whereas the opposite was observed when participants wrote about completed activities,” the study authors wrote. Writing in the Journal of Experimental Psychology.
they guessed Writing down your tasks allows you to let go of your worries so you don't have to think about them while you sleep.
This concept is called “cognitive offloading.” The mental effort required to complete a task is reduced, ultimately leading to improved performance.
Examples include writing down your grocery list, setting a reminder on your phone for an upcoming appointment, and leaving items in a specific location so you won't forget them later.
The importance of “cognitive offload” was demonstrated. 2014 survey of German IT workers. Employees who didn't complete their tasks by the end of the week spent more time worrying about unfinished business, resulting in worse sleep over the weekend.
Sleep experts interviewed by CNN She recommended setting up a “worry time” outside your bedroom to explore concerns that might be keeping you up at night, and emailing yourself a to-do list.
“It gives you a feeling of satisfaction and the realization that today is night and there is nothing that can be done on the list, but tomorrow you can work on it,” says Dr. Vsevolod Polotsky, a sleeping medicine physician. he told the magazine.
