At bedtime, do you tend to ruminate? Or to fake notifications on your phone in the middle of the night feverish? You are not alone. “”There is a clear increase in sleep disorders linked to anxiety generated by political news “, Confirms Dr Gérald Kierzek. However, this constant hyperconnection is “real poison“For our mind and sleep. Here are 10 ways to regain control.
Establish a digital curfew
“Stop any political news consumption at least 1:30 before bed, because anxiety and stimulating content activates your sympathetic nervous system (that of” fight or flight “) and inhibit melatonin production, sleep hormone. Your brain needs calm to enter a relaxation phase conducive to sleep”, Recalls Dr Gérald Kierzek.
Detoxicate your news feed
“Disclove yourself social media and newsletters that stress you without informing yourself.” Mutez “the anxiety-making keywords. You will thus regain control of what is entering your field of vision … and will go from passive consumption and suffered to active and chosen consumption”, advises the medical expert.
Attach “info time slots”
“Devote one or two specific slots during the day (example: morning at 9 a.m., afternoon at 5 p.m.) to inform you. Apart from these beaches, close the news tabs and notifications. This prevents information from overflowing on your day and becoming a permanent and anxiety-provoking background noise. You remain informed without being submerged”, indicates the doctor.
Hold a concern
“If political thoughts assail you at bedtime, note them on a notebook next to your bed. Write everything that concerns you to” empty “your head. This little gesture acts as a decompression valve: the simple fact of outsourcing your worries on paper signals to your brain that it can” store “these problems for the night and that it can take them back the next day”, says the medical director of True Medical.
Recede your perspective
“Ask yourself:” Is this information that I consume at 11pm? Will I be able to act on it now? “The answer is almost always no. By referring your perspective, you break the cycle of compulsive concern. This micro-thought reminds you that your well-being is a priority and that you will be more effective in thinking and acting after a good night’s sleep”, says Dr Gérald Kierzek.
Recreate a bedtime ritual
“Replace the time spent on the news with a calm activity: reading (of a novel), sweet music, light stretching, guided meditation (many applications exist) or pleasant discussion with a loved one. You will associate the bedtime with safety and well-being sensations, and not a threat”, reveals the practitioner.
Flee the blue light in the evening
“Activate the” night “or” hot light “mode on all your screens as soon as nightfall. Even better, read a paper book. The blue light of the screens deceives your brain by making it believe that it is still day, delaying falling asleep”, warns the expert.
Practice heart consistency or self -hypnosis
“If stress rises, practice respiration 5-5-5: Inspire 5 seconds, exhale 5 seconds, for 5 minutes. This simple technique regulates heart rate and activates the parasympathetic nervous system (” rest and digestion “), reverse the stress reaction. It is a natural and immediate anxiolytic”, admits the specialist.
Reinvest your sphere of influence
“Transform anxiety into concrete and localized action. Rather than stressing on national issues on which you have little take, invest in a local association, a voluntary action or a neighborhood project. Acting, even on a small scale, restores a feeling of control and personal efficiency, Constable to anxiety impotence”, Assures the medical director of True Medical.
See if necessary
“If anxiety and sleep disorders persist and impact your daily life (fatigue, irritability, concentration difficulties), talk to your doctor. An anxious disorder or severe insomnia may require personalized support (behavioral and cognitive therapy, assessment …). In short, you have to detoxify yourself to preserve yourself … and banish the political subject”, concludes Dr Gérald Kierzek.