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TROUBLE SLEEPING: PSYCHOLOGICAL ANGLE AND “BLUE MONDAY”
Psychological Angle
About a third of insomniacs suffer from the interaction of physical and psychological problems, says Dr. Peter J. Hauri of Dartmouth Medical School in New Hampshire. Insomnia deepens as the victim tries harder and harder to fall asleep. Soon bedroom, bed, blanket, and pillows become symbols of sleeping failure. The fear of not being able to sleep keeps the victim awake.
Such people are advised not to try to force sleep but to get out of bed and do something unexciting, staying awake as long as possible, and getting into bed only when exhausted. After two or three nights, Dr. Hauri says, the bed is a welcome place.
Some patients throw off insomnia with relaxation therapy. With the guidance of a psychologist they learn how to relax the whole body. It produces the same relaxed state as meditation. Some sleep scientists say that biofeedback also helps. In this treatment, the psychologist places several pieces of metal (electrodes) against the skin of the forehead. If a muscle is in tension, the patient can see it on a computer screen. The patient then uses various relaxation methods to relax the forehead and can watch the success or failure on the screen. Some experts say that biofeedback works faster than other relaxation treatments.
“Blue Monday”
On weekends, most of us go to bed later and sleep later the next morning, letting our inner body clocks take over. Between Friday night and Sunday morning, we may be out of step by up to 4 hours.
On Sunday night, we return to our regular bedtime of, say, 11 P.M. By then, however, our bodies are not ready for sleep until 3 a.m. So on Monday morning, when we are awakened by a 7 A.M. alarm clock, we are really in the middle of our sleep cycle. We feel sleepy and unalert. To avoid “blue Mondays,” try to go to bed and arise on weekends at the same time as during the week.
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