5 "sleep languages" that will help everyone find their ideal way to relax

Sleep can be viewed from different angles. For example, in terms of its depth, the posture in which a person falls asleep, the chronotype to which he belongs - an owl or a lark, and not only. And recently another one has appeared - the theory of "languages ​​of sleep".

What is the "language of sleep" and why to know yours

The theory of "sleep languages" was developed by psychologist Shelby Harris, who specializes in working with various sleep disorders, in collaboration with the Calm meditation app team. Its classification comes from what obstacles we face when trying to get a good night's sleep. After observing her patients for several years, Harris noticed that their sleep difficulties usually fell into one of five categories.

When we learn the languages ​​of sleep, we get a starting point for observing our habits and what exactly prevents us from sleeping well. At the same time, we can find characteristics inherent in different categories. But if we get to know our primary “language”, then we get a clear idea of ​​what we should focus on first in order to improve the quality of sleep.

What "languages ​​of sleep" exist and how to work with each of them

1. Restless

It is the "sleep language" of people whose mind is constantly occupied with reflection. It is very easy for them to "wind up" themselves, and they either fall asleep badly or wake up in the middle of the night from disturbing thoughts. They can also be trapped rumination (the habit of constantly rethinking things, which can exacerbate stress and anxiety) or catastrophic thinking.

What to do

Harris suggests coming up with a relaxing routine that you do 30 to 60 minutes before bed to give yourself enough time to unwind and switch your mind. Such a procedure should consist of calming, mind-calming activities, such as meditation. Harris's favorite trick is to sing experiences to the tune of the song we sing to each other on our birthdays. Also, try to avoid activities that increase your stress levels, such as not working in bed or giving in to doomscrolling.

If you often wake up in the middle of the night and can't get back to sleep, it's best to go to the next room, do something quiet like reading a book and go back to bed as soon as you feel like you drifts off to sleep.

2. Gifted

People in this category sleep well, perhaps too well. They can fall asleep almost anywhere and anytime, regardless of light levels, noise levels, and overall comfort. Therefore, they are excellent at not only sleeping at night, but also take a nap during the day.

What to do

The ability to fall asleep at the snap of your fingers may indicate underlying problems. According to Harris, if a "gifted" person does not experience any difficulties during the day, then everything is fine. But if he is constantly sleepy and falls asleep everywhere and everywhere, it is worth visiting a doctor. Perhaps the cause is an undiagnosed sleep disorder.

Also, if this is your "sleep language", pay attention to how much you sleep. If you fall asleep in less than five minutes, it may be a sign of sleep deprivation. In addition, if you sleep seven hours or more each night, but still feel sleepy during the day, then your sleep quality is poor and you should talk about it with a specialist.

3. too hot

This "language of sleep" is spoken by people who always overheat at night. Usually they wake up in a sweat or can't sleep tossing and turning under the covers because they're hot.

What to do

Choose pajamas and bedding made from more breathable, moisture-wicking materials, and lower the temperature in the bedroom to ideally be between 15-20°C.

4. Perfectly organized

Such people observe a strict sleep regimen and, before going to bed, repeat a clear sequence of actions, sometimes even unnecessary ones. They may experience anxiety and stress from worrying about not sleeping well and not getting enough sleep if conditions are not ideal and the bed is not in the right place. As a result, it is difficult for the “perfectly organized” to sleep on the road or somewhere else outside the home.

What to do

Of course, being comfortable is great. But a rigid schedule can be detrimental to sleep quality, especially if it causes anxiety. After all, the more persistently you "chase" the perfect dream, the more elusive it becomes.

Therefore, Harris advises to periodically change the evening routine. For example, listening to an audiobook one evening, making a face mask the other. Or rearrange the items in the usual schedule to add at least a little novelty.

In addition, it is important to come to terms with the fact that life is unpredictable, which means that sometimes something will interfere with your ideal sleep pattern. And that's okay.

5. Light as a feather

People with this "sleep language" usually get enough sleep, but still wake up tired because their sleep is not deep or the quality does not allow for recovery. This can happen for various reasons: insufficient attention to sleep patterns and hygiene, sleep disorders, or side effects of medications. In addition, people in this category are often sensitive to any sound and light, they are quite easy to wake up.

What to do

Focus on improving the regularity of sleep - this will increase its quality. Set a clear schedule for when you fall asleep at 11:00 pm, for example, and wake up at 7:00 am. This will give your body the opportunity to go through all stages of sleep, including the deepest. And try not to sleep during the day so that your peak fatigue it was in the late evening.

If you get enough and regular sleep, but still feel overwhelmed or lack deep restful sleep, Harris advises contacting a somnologist who will help find and eliminate the cause problems.