HEALTH & WELLNESS Shutting down your internal computer for sleep
Does sleeping seem more like a battle than a rest and recharging? Does your mind buzz as soon as it’ s bedtime? Do you have anxiety about not sleeping well, and does it interfere with your daily function?
Sleep is essential, and without it, we can develop anxiety, hypertension, stroke, type 2 diabetes and even certain types of cancer.
Certain techniques can be used to shut down your mind before and during sleep. You need a shutdown ritual, which should be consistent and routine: 1. Two hours or more prior to sleep, write up a todo list with things that need to be wrapped up now or need to be handled tomorrow or in the future, along with completion dates. In addition, it’ s a good idea to leave paper and a pen on your nightstand, in case you recall something else in the middle of the night that may need attention. These techniques will discharge any anxiety you may have about these tasks.
DR. MICHAEL DOBLIN
2. Keep a regular sleep schedule by going to sleep and waking up at the same time. We need to keep consistency with our internal clock, our circadian rhythm, to work with our body’ s chemistry and physiology.
3. Keep your bedroom cool, dark and quiet. The bedroom should only be for intimacy and sleep. Shut off all electronics, as their screens simulate daylight and will throw off your circadian rhythm.
4. Personal hygiene is important. Brush your teeth. Take a hot shower or bath, as it will relax your muscles.
5. Meditate or pray. In the case of meditation, you can breathe slowly and deeply and focus your mind on a meaningless sound or word of your choosing.
6. Reading helps as well, but do it away from your bed under soft lighting. This soft lighting convinces the brain that the sun is down and it’ s time to quiet down.
7. Exercise and going to the gym are excellent as well but should be done three hours or more prior to bed time. Exercise is a good way to expend one’ s energy, both physically and mentally.
8. While in bed, do progressive muscle relaxation: begin with your feet and work your way up to the top of your head, tightening and releasing each muscle group. Hold each muscle group tight for five seconds and then release completely. Notice the difference between the muscle when it is contracted and when it is released. Then, move on to the next muscle until the entire body is relaxed.
9. Mental exercises while in bed can help as well, such as thinking of as many different fruits and vegetables as you can. An-
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74 NEW JERSEY COPS ■ AUGUST 2017