Many people wake up in the middle of the night and can't get back to sleep, which can leave them feeling tired and irritable. According to a 2008 study, about a third of people experience nighttime awakenings three times a week or more. Television doctor Aamir Khan has shared a method on social media that helps them get back to sleep: cognitive reframing.
The essence of the technique is to interrupt the active brain activity and bring it to a state of rest. The doctor explains that the task is to shuffle thoughts and reassure the brain that sleep is safe.
How to apply cognitive shuffling:
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Think of a random word.
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Focus on the first letter of this word.
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Make a list of words that begin with this letter.
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Imagine each word and gradually move to the second letter of the chosen word, repeating the process for all letters.
According to Khan, this technique helps relax the brain and fall asleep faster, even if you wake up at three in the morning.
In addition, experts advise taking care of the general conditions for healthy sleep: ventilate the room, avoid bright light and excessive use of gadgets before bedtime, and adhere to a regular regimen.
