How is pre-sleep arousal defined? - Deepstash

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How is pre-sleep arousal defined?

How is pre-sleep arousal defined?

Pre-sleep arousal can be cognitive or somatic.

  • Cognitive pre-sleep arousal involves excessive thinking when trying to go to sleep. For example, replaying events of the waking day such as a heated argument or mistake at work could be classified as cognitive pre-sleep arousal. 
  • Somatic or bodily pre-sleep arousal is any physical agitation within the body before bed. This could involve feeling muscle tension or jitteriness before sleep. Intense physical activity, like running or heavy weight lifting, might interfere with sleep if it is done too close before going to bed. 

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Anything that is done before bed that is mentally or physically stimulating could induce pre-sleep arousal and disrupt sleep. Activities like working late on difficult problems or engaging in arguments might lead to lingering thoughts during the night.

Having a consistent sleep schedule and calming routine may help with getting to sleep quicker and staying asleep throughout the night. We should avoid working on engaging or stressful tasks near bedtime to go to bed in a relaxed state. Consistent, high quality sleep is worth the time investment. ...

There are several activities that can aid in feeling more calm before bed. Some examples to consider are listed below:

The following behaviors might increase pre-sleep arousal and disrupt sleep. These activities should be avoided 1-2 hours before bedtime:

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