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Simple Eye Movement Technique May Help Alleviate Sleeplessness
Struggling with sleep issues? An expert suggests a potentially effective and rapid method to combat insomnia and quiet an overactive mind. This one-minute ‘infinity tracing technique,’ developed by a US-based doctor, may offer a novel approach to promote relaxation and improve sleep quality by manipulating eye movements.
The ‘Infinity Tracing Technique’ Explained
Dr. Joe Whittington, an emergency room physician in the United States, proposes that controlling eye movement by concentrating on a fixed point can aid in restoring tranquility. In a widely viewed TikTok video, Dr. Whittington introduced the ‘Infinity Tracing Technique’ as a tool for individuals seeking to ease nighttime restlessness.
The technique involves a straightforward action: holding a finger in front of you and gently tracing the symbol for infinity (∞) with your fingertip. The crucial element, according to Dr. Whittington, is to visually follow your finger with your eyes only, maintaining focus on the moving fingertip.
How Eye Movement Induces Relaxation
Dr. Whittington explains, “Is your brain relentlessly active at night? Do you find yourself lying awake, replaying past embarrassing moments? Many experience this.” He suggests that the infinity tracing exercise can be a simple intervention.
He elaborates, “As you trace the infinity symbol, ensure you are only using your eyes to follow the motion.” This action, he states, “activates your vestibular center, which is integral to both balance and eye movements.”
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Vestibular System and Calmness
The vestibular system, situated in the inner ear, is sensitive to motion in various directions, as outlined by health organizations. Gentle, gradual, and predictable movements are recommended techniques to soothe an agitated vestibular system.
This technique leverages the vestibular system’s sensitivity to movement by employing slow, controlled eye movements to potentially induce a state of calm and reduce mental overactivity.
Parallels to EMDR Therapy
While emphasizing that this method should not replace professional medical advice for chronic sleep disorders, numerous individuals have expressed positive feedback on Dr. Whittington’s suggestion for mitigating nightly overthinking.
Some users have drawn comparisons between the ‘Infinity Tracing Technique’ and Eye Movement Desensitization and Reprocessing (EMDR) therapy. EMDR is a recognized psychological treatment used to diminish symptoms of post-traumatic stress disorder (PTSD).
Online comments noted the similarity, with users stating, “That’s almost the same thing as EMDR. The science behind it is fascinating!” and labeling it “DIY EMDR therapy,” highlighting the perceived link between the two techniques.
EMDR therapy, endorsed by health guidelines for PTSD treatment, employs rhythmic side-to-side eye movements or tapping to aid memory processing. It is theorized to stimulate both brain hemispheres alternately, facilitating access to the subconscious and processing stored experiences.
The Prevalence and Impact of Sleep Deprivation
Typically, individuals require between 10 to 20 minutes to fall asleep after turning off the lights, according to sleep experts. Recent research indicates that a significant portion of the population experiences sleep disturbances.
A study conducted last year revealed that a notable percentage of adults experience insomnia. Furthermore, a substantial number of those with sleep problems do not seek professional help, despite the impact on their well-being.
Poor sleep is associated with a range of adverse health outcomes, including increased risks of serious illnesses. Beyond long-term health risks, sleep deprivation can also lead to immediate effects such as irritability and impaired concentration.
Sleep disorders are a widespread concern. It’s important to differentiate occasional sleeplessness from chronic insomnia, but any form of sleep deprivation can negatively affect health and daily functioning.
Recommended Sleep Duration and Sleep Improvement Tips
How Much Sleep is Recommended?
- Preschoolers (3-5 years): 10-13 hours
- School-age children (6-13 years): 9-11 hours
- Teenagers (14-17 years): 8-10 hours
- Young adults (18-25 years): 7-9 hours
- Adults (26-64 years): 7-9 hours
- Older adults (65+ years): 7-8 hours
Tips for Better Sleep
- Limit screen time before bed: Reduce exposure to blue light from devices an hour before sleep to avoid disrupting your body’s natural sleep-wake cycle.
- Manage a Racing Mind: Before sleeping, spend a few minutes writing down tasks or concerns to help clear your thoughts.
- Avoid Caffeine Late in the Day: Refrain from caffeinated beverages after midday to prevent sleep disruption.
- Maintain a Cool Bedroom Temperature: Keep your bedroom at around 18°C (64°F) for optimal sleep conditions.
- Moderate Evening Alcohol Intake: While alcohol may initially induce drowsiness, it can lead to fragmented sleep later in the night.
- Consider Vitamin D Supplements: Vitamin D plays a role in sleep regulation. Consult a healthcare professional before starting any supplements.
- Ensure Adequate Magnesium and Zinc Intake: Include magnesium and zinc-rich foods in your diet, such as leafy greens, nuts, seeds, meat, and seafood, to support overall health and potentially improve sleep.