WHAT TO DO TO BE ABLE TO SLEEP
What to do to be able to fall asleep? Maybe a glass of warm milk? Don't get along with lactose? No problem, you can try a banana and cinnamon drink. Or maybe an herbal pill, like catnip (meow!) or valerian ( Valeriana officinalis, yes, cats love that too). Just kidding, you get it, it's not advice proven by controlled studies. They are part of the category of natural therapies and come from personal experiences but popularized enough to become legends or myths. Maybe they have an effect or maybe a flaw.February 08, 2023 18:32
The authors of a recent study published in the Journal of Experimental Psychology: General (2018) tested whether attention focused on writing at bedtime, in two variants, influences the duration of the appearance of Santa Ene in the tabs (! creepy!). Option A is to write a to-do list and option B is to review the activities completed that day.
Previous research shows that writing down worries before bed can help you fall asleep . And it goes great with a hot bath (not while you're writing), I add uninspired. Putting your concerns into words on paper helps induce sleep through, perhaps, the mechanism of cognitive "shocking."
The result was that participants in condition A, the to-do list, fell asleep faster compared to those in the to-do list condition. The more specific they wrote the to-do list, the faster they fell asleep. The opposite trend was observed in the others, assigned to condition B. The more specifically they wrote about activities performed during the day, the more sleep they received.
These are results that support the theory of "unresolved problems" and the effort of the brain to find their solutions, which prolongs the state of neurophysiological arousal, delaying sleep.
As the authors recommend, if you want to help induce sleep under voluntary control, you might try writing as specific a to-do list as possible for at least five minutes before bed. During this time, a warm milk also works.