[ad_1]
Individuals experiencing difficulty sleeping might want a simple solution: the alphabet. A trend circulating on TikTok uses the A-Z sequence as a sleep aid. One needs to pick a category, like travel locations or song titles, then associate each letter of the alphabet with an item from that category. For example, if the selected category is color, ‘A’ could mean Aqua, ‘B’ Blue, and so on. The task, intended to be dull, could put the person to sleep.
This technique, while gaining popularity on social media, is not novel and hasn’t been scientifically studied yet. Nevertheless, according to sleep experts, it probably aids sleep by diverting attention from an individual’s inability to sleep. This characterizes the wider category of distraction techniques useful for anxiety and pain management among other issues.
Unconventional methods such as visualizing each alphabet letter being written and erased also exist besides the conventional one. If none of these hacks yield significant results, sleep expert Jeff Kahn urges individuals to retreat from their beds and engage in relaxing activities like reading or listening to music in a tranquil, dimly lit area until they feel fairly sleepy.
Dr. Chelsie Rohrscheib, a neuroscientist specializing in sleep, suggests meditation and deep breathing exercises as alternatives that not only soothe the mind but also regulate heart rate and breathing, making it easier to fall asleep. These methods distract from anxiety-inducing or stimulating thoughts, hence reducing brain activity and propelling the brain into the initial stages of sleep.
In case of persisting sleep difficulties despite attempting these techniques and optimizing sleep routine and environment, it is advisable to consult a doctor. This is essential to assess for sleep disorders or other underlying health issues that might be causing insomnia. Sleep expert, Jeff Kahn, recommends seeking help sooner so as not to perpetuate a vicious cycle of sleeplessness causing anxiety and vice versa.
Optimal sleep hygiene, including various practices such as maintaining regular sleep patterns, reducing caffeine 12 hours prior to sleep, refraining from late meals and alcohol consumption, having a quiet, dark and cool bedroom and getting morning sun exposure, contributes to good quality sleep.
[ad_2]
