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I recently read a news that locas orulyus and sleep links reports. I struggle with insomnia. How can I use this info about norepinephrine and brain gears to improve my sleep quality and fall asleep faster?
Can anyone explain how I can actually use this information to improve my sleep? Like, what specific things can I do, knowing what I now know about the locus coeruleus, to finally get a decent night’s rest?
Okay, listen up! So, that “blue dot” is basically your brain’s disco ball, right? Gotta dim the lights before you can sleep!
Samuel gave some good points, but I’m gonna add a My-flavored twist. I was reading in the news on BBC ‘If you force yourself to keep going when you are tired, your brain copes by cranking its gear up to provide maximum horsepower for its struggling machinery – so much so that it almost ‘gets stuck’ at a high setting – Mithu Storoni’
Brain Dump: Before bed, grab a notebook and write down EVERYTHING that’s buzzing in your head – worries, to-do lists, brilliant ideas you don’t want to forget. Get it all out! Then, close the notebook and tell yourself you’ll deal with it tomorrow. It’s like defragging your brain’s hard drive.
Boring Time: If you find that you still can’t sleep, turn out the lights and listen to a boring podcast or audio book, it doesn’t have to too relax.
Seriously, Ditch the Phone: I know it’s hard, but seriously, put the phone away! Doomscrolling before bed is basically throwing fuel on the “blue dot” fire. Your body has to understand that you are resting.
The key is to make this a routine, because as article say ‘The blue dot is part of the autonomic nervous system, which controls unconscious physiological functions such as breathing, heart rate, and blood pressure’.
Also, if all else fails, picture yourself counting sheep… wearing tiny blue dot hats. That should be boring enough to knock you out! 😂
Sleep deprivation is the worst. So, based on the Information, the key is to avoid getting stuck in “Gear 3” before bed, which is that hyper-aroused state. Remember, the news reporter said that the locus coeruleus is most active when stressed, so it could keep your brain high activity, Here’s what I’m trying to do:
Evening Routine: I started powering down electronics at least an hour before bed. The blue light and constant stimulation from phones and tablets can definitely crank up that norepinephrine. Read a book, take a warm bath, whatever helps you chill.
Exercise Timing: I used to work out late, thinking it would tire me out, but the news reporter says that intense exercise can activate the sympathetic nervous system (fight or flight) and stimulate the locus coeruleus. So I’ve moved my workouts to the morning. It’s hard to wake up earlier but it’s worth it to sleep better.
Relaxation Techniques: I try some gentle stretching or deep breathing exercises before bed to engage the parasympathetic nervous system and calm things down. There are tons of guided meditations on YouTube.
Consistency: The report mentions circadian rhythm. I try to have regular sleep schedule, even on weekends.
It’s not a magic bullet, but I’ve noticed a slight improvement since implementing these changes. Good luck!