{"id":8676,"date":"2023-11-08T18:06:39","date_gmt":"2023-11-08T11:06:39","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8676"},"modified":"2023-11-08T18:06:39","modified_gmt":"2023-11-08T11:06:39","slug":"the-wind-down-anxiety-expert-david-h-rosmarin-ph-d","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8676","title":{"rendered":"The Wind Down: Anxiety Expert David H. Rosmarin, Ph.D."},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img decoding=\"async\" src=\"https:\/\/mindbodygreen-res.cloudinary.com\/image\/upload\/c_fill,w_700,h_400,g_auto,q_85,fl_lossy,f_jpg\/org\/j1movrz2elg2ki9i3.jpeg\" \/><\/p>\n<div end=\"false\">\n<p><em>Our sleep series,\u00a0<\/em><em>The Wind Down<\/em><em>, provides a minute-by-minute peek into the wind-down routines that get well-being experts ready for bed. Today, we&#8217;re relaxing with <\/em><a href=\"https:\/\/www.mindbodygreen.com\/wc\/david-h-rosmarin-ph-d\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/wc\/david-h-rosmarin-ph-d\" rel=\"noopener\"><em>David Rosmarin, Ph.D.,<\/em><\/a><em> a psychiatrist and associate professor at Harvard Medical School who has cracked the code on how to fall asleep fast\u2014even when stress and anxiety creep in. <\/em><\/p>\n<p>To put it mildly, unless I consistently get a high quality and reasonable quantity of sleep, I\u2019m not the best version of myself.<\/p>\n<p>Given the grind of my schedule (I&#8217;m an academic at Harvard, <a href=\"https:\/\/dhrosmarin.com\/the-book\/\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/dhrosmarin.com\/the-book\/\" rel=\"noopener\">an author<\/a>, the founder of an anxiety clinic with over 1,000 patients at any time, and father to six awesome kids), I don\u2019t have much flexibility in the mornings. With rare exception, I need to be out of bed by 6:15 a.m. each weekday to get everything done.<\/p>\n<p>So, unless I prioritize my bedtime, which means being in bed at some point between 10:30 p.m. and 11:30 p.m., I\u2019m going to be sleep-deprived, which leaves me palpably more worried, apprehensive, anxious, keyed up, and on edge (also cranky, uptight, and a bunch of other things I\u2019d prefer not to share\u2026)<\/p>\n<p>The problem: What happens when I can&#8217;t sleep because my head is spinning? What happens when this \u201canxiety expert\u201d gets anxious at night? I have three go-to strategies, which work over 90% of the time:<\/p>\n<p>First, if I cannot fall asleep, I do not stay in my bed for more than 20 minutes. I find that this helps \u201cteach\u201d my body that bed is not a place to worry or ruminate. Instead, I get up and read a light book\u2014<a href=\"https:\/\/www.mindbodygreen.com\/articles\/books-to-read-before-bed\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/books-to-read-before-bed\" rel=\"noopener\">nothing technical or scary,<\/a> and of course, I am talking about an actual physical book and not a Kindle or other electronic device. Usually, I find myself getting drowsy within a half hour, and at that point, I try to fall asleep again. On rare occasions, I need to repeat this routine twice or three times, but I can\u2019t remember the last time it took me more than an hour or so to fall asleep with this approach.<\/p>\n<p>Second, after a few minutes of reading, I take a break to jot down some <a href=\"https:\/\/www.mindbodygreen.com\/articles\/how-a-psychologist-falls-asleep-when-stressed\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/how-a-psychologist-falls-asleep-when-stressed\" rel=\"noopener\">brief notes about what I\u2019m concerned about<\/a>. I actually write them on a pad of paper with a pen, as opposed to using a device. Usually, my worries are something related to work or family, and getting them out (even in a disorganized manner) helps me to feel confident that I can address them<em> the next day<\/em>. At night time, I am off-duty, even if my mind is trying to remain at work.<\/p>\n<p>Third, the day after a restless night, I push myself a notch more than usual: I aim for a solid <a href=\"https:\/\/www.mindbodygreen.com\/articles\/aerobic-vs-anaerobic\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/aerobic-vs-anaerobic\" rel=\"noopener\">aerobic workout<\/a> in the morning and keep active throughout the day. No naps! Keeping up with a higher level of activity (physical, social, and cognitive) helps me exhaust my body and increase my chances of getting to bed early the next night. I&#8217;ll also take a look at my \u201canxiety\u201d notes from the night before, organize them into a to-do list, and speak with my wife about what\u2019s on my mind. Just talking with her makes me feel better, but I&#8217;ll also work on setting clear goals to tackle whatever issues kept me awake.<\/p>\n<\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Our sleep series,\u00a0The Wind Down, provides a minute-by-minute peek into the wind-down routines that get well-being experts ready for bed. Today, we&#8217;re relaxing with David Rosmarin, Ph.D., a psychiatrist and associate professor at Harvard Medical School who has cracked the code on how to fall asleep fast\u2014even when stress and anxiety creep in. To put &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[48],"class_list":["post-8676","post","type-post","status-publish","format-standard","hentry","category-lifestyle","tag-sleep"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8676","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8676"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8676\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}