Sleep better with classic conditioning
The most well-known example of classical conditioning is the Pavlovian dog, in which a bell sound has been repeatedly linked to feeding. Pavlov observed after several repetitions of this coupling of bell sound and feeding, that his dog at some point at the mere bell sound literally mouth water ran together - a salivation of the dog was observed, although still no food was there. But how can we use the findings of classical conditioning for better falling asleep?
The right sleep hygiene ...
... and what the brain needs to get tired in the head as well: sleep hygiene means cultivating habits that promote good sleep while avoiding those habits that disturb sleep. Before going to bed, the brain must be able to adapt to sleep. Like the bell of Pavlov's dog, various recurring stimuli can also set our brain to sleep afterwards.
The right evening routine
A recurring nightly routine, done at bedtime, serves as a stimulus to our brain to sleep. Of course, this routine is individual, but sleep-disturbing factors such as blue light or too late sports should be avoided. For example, diary writing, reading, or candlelight can be helpful during one's own, recurring evening routine. Other rituals would be yoga, meditation, or breathing exercises. It is important to carry out this process every evening. For example, my evening routine also includes setting my fitness tracker to sleep mode. In this nightly routine, our brains are classically conditioned like the Pavlovian dog, and you get tired naturally and of course fall asleep.
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A good fitness bracelet records sleep duration and sleep quality. I recently started using the Soehnle Fit Connect 200 HR Fitness Wristband, which records sleep duration and sleep phases, helping me to optimize my sleep habits for a more restful sleep. An integrated alarm clock wakes me up in the morning with a gentle vibration. In the accompanying Soehnle Connect app, I can even set goals for my sleep and track them, which helps me to further optimize my sleep.
Supported by Soehnle and TheFruitAndFlowerBasket with a free Soehnle product.
