4/13/2023 0 Comments Sleep expert adviceGet your mind off your anxious thoughts because your attention isn't helpful at 3 a.m. "When you wake up, come up with ways to relax. The bed should only be for sleeping, he said, and maintaining that rule will help train your body and mind into equating the bed with sleep instead of anxiety. Grandner suggests getting out of bed as soon as you know you're not falling back asleep. Such awakenings often happen because anxious thoughts come crashing into our minds once we realize we're awake. "It becomes an issue when small awakenings blossom into a half hour, hour or more." "It's normal to wake up 10-30 times a night, but it's only for a few seconds, and you don't remember it," he said. The second most common sleep issue he's noticed is that people are more often waking up and staying up in the middle of the night. "It's not the car's fault when you end up in a ditch." If you don't tap on the brake to slow down, you'll miss your turn," he said. Try reading or focus on relaxing each of your muscles one at a time. Take time to relax and "switch gears." Avoid screens. "We're not machines that can just push a button and power off," he said. His advice is for people to give themselves enough time to wind down before bedtime. The first few weeks of shutdowns and stay-at-home orders was like a panic, and now they're burnt out." "Many are worried, and now on top of all that, they're really fatigued. "The first trend I've noticed is that people are having a hard time detaching and disconnecting at night, especially when glued to the news," Grandner said. ![]() He spoke with Lo Que Pasa about steps we can take to get a better night's rest amid pandemic-induced stress. Grander is an associate professor of psychiatry in the College of Medicine – Tucson and director of the Sleep and Health Research Program in the Department of Psychiatry and the Behavioral Sleep Medicine Clinic at Banner – University Medical Center Tucson. Sleep expert Michael Grandner said he's noticed four major sleep trends since the start of general anxiety about COVID-19. For many, it has also affected the quality and quantity of sleep. The coronavirus pandemic has changed all our lives.
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