Wake up in the middle of the night and not be able to return to reconcile sleep It is an experience that many we know. In Tik Tok, the psychiatrist @alejandropsiquia (Alejandro Martínez Rico) has viralized a surprisingly simple trick: using the eyes to disconnect the mind and recover the rest. The method, inspired by techniques such as EMDR and the stimulation of the vagus nervepromises to help you reconnect with the dream in just a few minutes.
Ocular movement to activate rest
According to the expert himself, the sequence consists of closing the eyelids and integrate a movement pattern: Look up, then down, follow to the left and right, and close with a circle in a scoring direction and then in the opposite direction. The act is not a common ocular exercise; It is a physical distraction that diverts the mind of the mantra of “I have to sleep.”
The expert adds that just With two or three rounds it is enough To divert attention, reduce anxiety and favor relaxation. As he says, this trick “always works”, and almost nobody manages to make more than two cycles before falling asleep.
EMDR and the vague nerve: science after movement
The reasons why the method works are not just anecdotal. The expert mentions that This technique keeps similarities with EMDR (Desensitization and processing through eye movements), a validated therapy for stress, anxiety and traumas, which synchronizes both cerebral hemispheres.
In addition, ocular exercise activates the parasympathetic nervous system, in charge of calm, digestion and rest. By stimulating the vagus nerveheart rate is also reduced and reduces breathing, facilitating the body becoming sleeping.
The enemies of insomnia
So that this method works better, It is advisable to follow a series of guidelines before bed. Leave your mobile since the light of this device inhibits natural melatonin. In addition, if you have insomnia, looking at the clock will only increase the anxiety you already have.
You should not force yourself to sleep, since that can more activate your mind. In addition, if you wake up in the middle of the night, use faint lights and do not ingest any food. These habits help calm down and reinforce the aforementioned and detailed eye tool.
Sleep hygiene It is essential in our life and, although there are times when it is very difficult to follow an optimal routine for our rest, we must try as much as possible. Sacrifying hours of sleep, or sleeping badly can have serious repercussions on our daily lives, as well as the descent in performance in our work or other activities that interest us.
