A psychologist reveals the number 1 sleep killer... and how to treat it

<p style=";text-align:left;direction:ltr"><strong>Weather of Arabia</strong> - In this era, sleep for some has become a precious time that is difficult to obtain due to the pace of modern life, and as soon as you find some time to sleep and rest, it appears to you that disrupts your sleep and deprives you of rest, so you get up to go to work exhausted.</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> Scientists are working to study the causes of sleep patterns disorders in humans, because a good night&#39;s sleep is important for overall health, just like food and exercise, and many diseases and disorders are likely to develop in people who do not get enough sleep on a regular basis. These include obesity and dementia, as well as heart disease and stroke.</p><p style=";text-align:left;direction:ltr"></p><h2 style=";text-align:left;direction:ltr"> <strong>Sleep Killer No. 1</strong></h2><p style=";text-align:left;direction:ltr"> A psychologist recently revealed the main factor that can disrupt sleep, and showed a way to get rid of it, as Eric Prather, professor of psychiatry and behavioral sciences at the University of California, Berkeley, discusses strategies to improve sleep, in <a href="https://www.cnbc.com/2022/11/02/a-psychologist-says-this-is-the-no-1-sle... interview with CNBC</a> .</p><p style=";text-align:left;direction:ltr"></p><blockquote style=";text-align:left;direction:ltr"><p style=";text-align:left;direction:ltr"> &quot;Through my research, I&#39;ve found that the No. 1 sleep killer is not social media or uncomfortable bedding - it&#39;s rumination,&quot; Eric Brother wrote in his article.</p></blockquote><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> <strong>He continued, “Rumination of bad memories and thoughts is a sleep aid because it keeps your mind aroused, especially in bed, when it’s dark and quiet. Your attention is drawn over and over to that thing that didn’t do well or that you feel sorry for, or a stupid comment I made.” him at a gathering, although the person I told him might have forgotten after a moment.&quot;</strong></p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> &quot;Such negative thoughts and feelings are very noticeable and touching,&quot; he added.</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> You may also be interested in: <a href="https://www.arabiaweather.com/ar/content/%D8%A3%D9%81%D8%B6%D9%84-%D8%A3... best foods and drinks that eliminate insomnia and help you sleep</a></p><p style=";text-align:left;direction:ltr"></p><h2 style=";text-align:left;direction:ltr"> <strong>How to stop ruminating on bad memories when you sleep</strong></h2><p style=";text-align:left;direction:ltr"> Here are two ways to stop the flow of bad memories at night - and it only takes 15 minutes to do it:</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> <strong>1. Make time to worry during the day</strong></p><p style=";text-align:left;direction:ltr"> Dedicate 15 minutes in the middle of the day or the afternoon to yourself and call it &quot;emotional anxiety.&quot; Make sure you aren&#39;t distracted by anything or anyone else. Once the timer starts, give yourself the freedom to worry about one topic at a time. Think of it as a to-do list that you go through one by one.</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> If you find anxiety creeping up on you during the day, tell yourself, &quot;I just need to put this off until the next emotional anxiety time.&quot; Use this same technique if your fears resurface at bedtime, and postpone them to emotional anxiety tomorrow.</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> Do this two to three times a week until the ruminations and bad situations during the night slowly begin to fade.</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> <strong>2. Exercise “Constructive Anxiety”</strong></p><p style=";text-align:left;direction:ltr"> On a piece of paper, create two columns titled &quot;Problem&quot; and &quot;Solution&quot;. Create a short list of the current issues you&#39;re dealing with, and focus specifically on the things you&#39;re likely to think about tonight.</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> Under &quot;Solutions,&quot; devise the next step or two that you can take to address each problem. Remember, the goal is to draw up a plan for how to get started with actionable steps tomorrow, or within the next few days. Then fold the paper and place it next to your bed, to convince yourself that you have a plan.</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> It may sound silly, but this way you have already spent focused energy on these issues that can free your mind from worrying about them at night.</p><p style=";text-align:left;direction:ltr"></p><p style=";text-align:left;direction:ltr"> You may also be interested in: <a href="https://www.arabiaweather.com/ar/content/%D8%AF%D8%B1%D8%A7%D8%B3%D8%A9-... reveals: Lack of sleep makes us more selfish and less inclined to help others</a></p>