Mind over mattress?
It’s no secret that most Americans don’t get the recommended seven to nine hours of nightly sleep. Persistent stress, pressure-cooker schedules, 24/7 digital connectivity and “hustle culture” significantly contribute to insomnia.
There are several ways to address sleep deprivation — you could reconsider your sleep position, for one, and avoid heavy meals and stimulants such as alcohol and caffeine before bed.
Courtesy of Dr. Daniel Amen
Dr. Daniel Amen, a double board-certified psychiatrist and brain-imaging researcher based in California, emphasizes the importance of focusing on the brain to improve sleep.
He reveals five little-known ways to reboot your mental hard drive so you can nod off faster and wake up revitalized.
1. Stick to a brain clean-up schedule
You probably haven’t had a curfew since you were a teen — that’s about to change.
Amen suggests establishing a “neural curfew,” a consistent bedtime that allows for at least seven hours of sleep so your brain can detox and properly reset. Follow it on weekends as well.
Chanelle2000/peopleimages.com – stock.adobe.com
“Sleep is when your brain clears out metabolic ‘trash’ through the glymphatic system — like a nightly brain wash,” Amen, founder of Amen Clinics, told The Post.
“Staying up too late or getting fewer than seven hours of sleep clogs this cleanup, leading to memory issues and brain fog.”
2. End late-night scrolling
We know that screens are not good for us.
Research has consistently shown that too much screen time can lead to obesity, eye strain, headaches, anxiety, depression and sleep woes.
Ana Blazic Pavlovic – stock.adobe.com
Amen recommends setting a “digital sunset” — no screens 60 minutes before bed.
“Trade news and email for calming rituals like reading fiction, journaling or a warm bath,” he said.
3. Create the ultimate sleep sanctuary
“Prime your brain for rest with multi-sensory signals that it’s time to power down,” Amen said.
Before hitting the hay, try taking a warm bath to decrease the stress hormone cortisol, playing soothing music with a slow rhythm and dimming the lights.
He also encourages lowering the temperature of your bedroom, getting a cooling pillow and utilizing lavender aromatherapy to calm your nervous system and reduce your core body temperature, a natural signal to the body that it’s time for sleep.
4. Consider supplementation
“Your brain needs the right nutrients to trigger sleep — especially if you’re anxious or hormonally imbalanced,” Amen said.
Stockphotodirectors – stock.adobe.com
He proposes:
- Melatonin, a hormone your brain naturally produces to help regulate your circadian rhythm. Start with 0.3 to 2 milligrams and adjust as needed.
- Magnesium, like glycinate, citrate and malate, which can help calm the nervous system. Go for 100 to 500 milligrams.
- 5-Hydroxytryptophan, which is “especially helpful for worriers,” Amen said. It may help raise serotonin levels in the brain, potentially decreasing worry and anxiety. He suggests 100 to 200 milligrams.
- Gamma-aminobutyric acid (GABA) may help reduce anxiousness by promoting a state of relaxation. Amen suggests 250 to 1,000 milligrams.
Consult with your doctor before starting a supplement regimen, especially if you are pregnant, breastfeeding or taking other medications.
5. Designate a notebook as a ‘worry journal’
“Ruminating thoughts can hijack your night,” Amen explained.
Farknot Architect – stock.adobe.com
“Writing them down helps you process and park them,” he added.
Amen advises offloading stressful thoughts 30 minutes before bed.
Even better, write a new ending for recurring nightmares to calm your subconscious.
Bye-bye, boogeymen!