Sleep associations can be anything from a favourite blanket to a special music track that signals to your mind that it’s time to nod off. Sleep associations can be formed at any age and can be beneficial for people who have difficulty getting to sleep. However, when these associations don’t put in an appearance, they can actually interfere with a good night’s sleep. Understanding sleep associations and how to break them is essential for healthy sleep habits.
Sleep is an important part of a healthy lifestyle, and it is essential to get enough of it on a regular basis. Sleep associations can be beneficial in helping combat insomnia, reducing stress, and setting healthy sleeping patterns. However, when these associations become too powerful it can lead to difficulty sleeping without them.
Knowing how to recognise and break sleep associations can help promote healthy sleep habits and can be a great way to get a more restful night’s sleep. Here we will discuss how to identify and break sleep associations in order to promote better quality sleep.
Recognising Sleep Associations
Sleep associations can be difficult to recognize, but there are a few telltale signs to look out for. One of the most common signs is trouble sleeping when you are away from home or changing sleeping locations regardless of how tired you are. Another sign to watch out for is needing to do certain things like listening to a specific song or watching television in order to fall asleep.
Recognising that you have created a sleep association can be difficult but understanding this is the first step in breaking it.
How to Break Sleep Associations
Once you have recognised a sleep association it’s time to take steps to break it. You may have to use a combination of approaches to tackle it, such as changing your sleeping environment, reducing caffeine, using a sleep mask, and avoiding screens before bed.
It is also important to be aware of the challenges associated with breaking a sleep association, such as withdrawal symptoms similar to those experienced with any addiction. Knowing this can help you be prepared to keep going and maintain your progress.
Creating new sleep associations can also be beneficial. Finding a new, useful activity to do when you can’t sleep can help you train your mind to associate that activity with sleep and in turn help you fall asleep faster.
List of Things to Try To Break Sleep Associations
- Change your sleeping location.
- Limit caffeine.
- Try a sleep mask.
- Reduce blue light exposure before bed.
- Find a new, relaxing activity to fill the time when you can’t sleep.
Conclusion
Sleep associations can be helpful in aiding sleep, but it is important to be aware when these associations may be negatively impacting your sleep and remember to take steps to break them. Recognizing, understanding, and breaking sleep associations can help promote a healthier sleep cycle and ultimately provide needed rest.