Sujay Kansagra Dr. Kansagra spends enough time to have the most vague sleep hacking on social media. Often, Dr. Kangsagra, Duke Health’s sleep doctor, said he did not support powerful scientific evidence.
He said, especially in trends and technologies that promise immediate results. When you see a video listening to Soothing the sound of eavesdropping or Press Trigger Point on your wristFor example, it can help you to fall asleep in a few seconds. Perhaps it is not true. Nevertheless, Dr. Canza said that there is a sleep strategy caused by legal science.
We asked him if some of the sleep hacks we saw in social media could actually fall and fall asleep. The contents they tried and skipping are as follows.
1. Pass the mouth tape.
portion Social media claims the oral tapingSkin -friendly adhesive can be sealed to improve the sleep by preventing snoring and breathing through the nose.
Dr. Akinbolaji Akingbola, a doctor at the University of Minnesota, said that breathing through the nose can help reduce snoring, but there is no strong evidence that the mouth is thinned.
Regular snoring can be a symptom of conditional personal obstructive sleep apnea, represented by a potentially dangerous pause from breathing during sleep. Dr. Kansagra said that instead of using a doctor, instead of using a stymie nose, Kansagra said, Kansagra, who can diagnose the actual medical state and get appropriate treatment.
2. Limit blue light exposure.
Blue Light, a type of light emitted by electronic devices such as television, smartphones, laptops, and many bright bulbs, said that Andrew W. McHill, a sleep and one -week rhythm scientist of Oregon Health and Science College, can deceive the brain to consider the brain daytime.
Trends that encourage the blue light before bedtime (or replace the green light release bulbs of the house and replace the pumpkin or red light. It is recommended as part of social mediaExperts said that it would help you to sleep.
1-3 hours before going to bed, Dr. Akingbola is recommended to darken bright lights and use less electronic products. Dr. Kansagra said, Kansagra said, even though I had to limit exposure 30 minutes before bedtime, Dr. Kansagra.
However, do not assume that a certain product or product function, such as blue light blocking glasses or blue light filter mode, such as an electronic product (Apple Products ”function” function, can actually improve sleep. Holliday-Bell) said there is no strong evidence that it blocks enough blue light for this effect.
3. Do not use the supplement as a sleeping pill.
Bryan Johnson, a technology entrepreneur and longevity influence, says that every night, every night, as part of every night’s supplemental therapy, he can take a perfect night’s sleep by taking low -dose melatonin. Andrew Huberman, a neurological scientist and a popular podcast host. Magnesium supplement It can shorten “sleep time” and promote deeper sleep.
These supplements can be useful in certain situations, but for example, melatonin can help adapt to the new time zone, and there is evidence that magnesium supplements can help certain people fall asleep faster.
Dr. Kansagra said that it would not be toxic when taking it as recommended. But using them every night can be harmful in different ways. They can spend a lot of money on what is not helpful because they are expensive and not well studied. And it can be a potentially more serious sleeping problem that may require appropriate diagnosis and treatment plans.
4. Try a specific mental movement.
Social media is filled with mental sleep hacking, such as a classic “calculation” approach that requires only imagination.
One exercise called cognitive shuffle ring thinks of a word (eg, “whale”) and thinks many other words that start with the same first letter (“W”) as much as possible. Then the word that starts with the second letter (“h”), the third continues until I fall asleep.
Another mental movement is associated with imagining a familiar house (not your own) and walking all the rooms mentally. Focus on entrances, furniture and artworks, describe the house as much as possible. Some people in Tiktok say that it works so well. Do not make upstairs Before going to sleep.
Allison Harvey, a professor and clinical psychologist at the University of California, Berkeley, said that this method was not strictly studied, but at least theoretically, it could help some people fall asleep. Such a mental movement can distract you in the thoughts of worrying or stress that can maintain you, she said.
But they added that they were not effective for everyone. She added. She added that it is just one of the many sleep -induced strategies you use.
5. Keep your worry diary.
Whether you use a dedicated journal or empty paper, record the thoughts that cause anxiety before going to bed. Some gifts in social media Dr. Harvey said that he could help to fall asleep.
When pioneering the “worrying time” she calls, to solve the fear, cumbersome tasks or problems you tried to solve, your brain has the opportunity to handle them before turning off.
Dr. Harvey added that there is a risk of lying in bed with a heart race if he is ideal for two hours between exercise and sleeping.
Dr. Akingbola agreed that he could fall asleep if he wrote about worrying about his diary. But while trying to avoid it in bed, he tried not to create a negative connection between it and stressful thoughts.
