Neuroscientist Says Your Brain Needs One Thing Before You Can Sleep
Brain activity must shift to alpha waves, "the gateway to cognitive relaxation," for deep sleep to occur, the neuroscientist said.
Millions of Americans struggle to get a good night's sleep, according to cognitive neuroscientist Yousuf Aslam, but the problem may be rooted in emotional factors rather than just a poor bedtime routine. Aslam explained that the brain's ability to sleep is interconnected with feelings of safety, both past and future. When the brain feels unsafe due to unresolved past experiences or anxious anticipation of the future, it enters a sympathetic nervous response, making it difficult to fall asleep and stay asleep.
This response involves a heightened heart rate and increased brain activity, which disrupts sleep. To achieve sleep, the brain must first slow down and feel secure enough to reduce stress. Aslam compared this process to shifting from overthinking to a state of cognitive and physical relaxation, where brain activity moves from beta waves associated with wakefulness and stress to alpha waves, the gateway to cognitive relaxation.
One recommended method to address these underlying stressors is a nightly gratitude-writing exercise. This practice involves listing three things one is grateful for from the day, future, and about oneself, ideally done immediately before bed. By focusing on gratitude and security, the brain can enter a state of relaxation more easily, leading to improved sleep quality and overall mental health.
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