A psychologist explained the main factor that can ruin a person's night's sleep and how to fix it in just 15 minutes.
Aric Prather, a professor of psychiatry and behavioral sciences at the University of California, wrote about ways to improve sleep in a recent article.
In the text, he revealed that he discovered that obsessive thoughts are the main factor in sleep deprivation. Worrying about something at night affects one's ability to fall asleep.
“Your focus returns, again and again, to something that didn’t go well or something we regret.”
He added that “negative thoughts and emotions” become very prominent, which is why they are known as “notable.”
While he admitted there's no "magic button" to stop obsessive thoughts, they can be prevented at night. He explained that it's better to worry during the day because you're busier and avoid "mental loops."
Prather's first piece of advice is to set aside 15 minutes in the late afternoon to focus on the issue that's causing concern. He also emphasized the importance of being alone during this time.
He clarified that if people have time to address this concern two or three times a week, they will be less likely to dwell on those thoughts at night.
This research isn't the only one demonstrating the importance of getting enough sleep. A study published in the journal PLOS Medicine last month examined the sleep data of nearly 8,000 adults, all aged 50, 60, and 70.
They found that 50-year-olds who get five hours or less of sleep have a 30% higher risk of developing two or more chronic diseases, compared to those who get seven hours of sleep. Sixty-year-olds who get five hours or less sleep have a 32% higher risk, compared to those who get seven hours of sleep.
Proportionately, 70-year-olds who sleep five hours or less have a 40% higher risk of developing chronic diseases.
Aric Prather, a professor of psychiatry and behavioral sciences at the University of California, wrote about ways to improve sleep in a recent article.
In the text, he revealed that he discovered that obsessive thoughts are the main factor in sleep deprivation. Worrying about something at night affects one's ability to fall asleep.
“Your focus returns, again and again, to something that didn’t go well or something we regret.”
He added that “negative thoughts and emotions” become very prominent, which is why they are known as “notable.”
While he admitted there's no "magic button" to stop obsessive thoughts, they can be prevented at night. He explained that it's better to worry during the day because you're busier and avoid "mental loops."
Prather's first piece of advice is to set aside 15 minutes in the late afternoon to focus on the issue that's causing concern. He also emphasized the importance of being alone during this time.
He clarified that if people have time to address this concern two or three times a week, they will be less likely to dwell on those thoughts at night.
This research isn't the only one demonstrating the importance of getting enough sleep. A study published in the journal PLOS Medicine last month examined the sleep data of nearly 8,000 adults, all aged 50, 60, and 70.
They found that 50-year-olds who get five hours or less of sleep have a 30% higher risk of developing two or more chronic diseases, compared to those who get seven hours of sleep. Sixty-year-olds who get five hours or less sleep have a 32% higher risk, compared to those who get seven hours of sleep.
Proportionately, 70-year-olds who sleep five hours or less have a 40% higher risk of developing chronic diseases.
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