Many people have trouble getting a good night’s sleep, for a variety of reasons, including waking up in the middle of the night and fighting to get back to sleep.
This condition is known to doctors as “sleep insomnia”, and it may have a negative impact on daily life.
Regardless of the reasons behind waking up in the middle of the night, it is important to try to maintain a balanced sleep schedule, and there are a number of methods through which this can be achieved, including:
1. Don’t look at the time:
Most of the time, people wake up in the middle of the night because they are anxious about something, and it may be an event that will take place later the next day, so it is important not to increase the stress any further by watching the clock countdown slowly, as this will only reduce the chances of getting back to sleep. .
Try to refrain from looking at your phone, and if you have an alarm, adjust its direction so that it is not facing your face.
2. Limit blue light exposure and screen time before bed:
Although many people find that their bedtime routine includes scrolling unconsciously through social media, the blue light emitted from your phone can pose a dilemma for the production of melatonin, the hormone that controls the body’s sleep cycle.
Try to stop using your phone an hour before you go to bed, or if you can’t, then at least dim the brightness level on the screen and reduce blue light emissions.
This will help your brain have a chance to naturally produce melatonin, which is essential for sleep.
3. Relax your muscles and mind:
Fairly straightforward advice, but it can be a lot trickier than it looks. There are a number of exercises that you can do to help relax your body and increase your chances of falling asleep, such as deep breathing exercises, countdowns, or muscle relaxation routines to name a few.
4. Exit the room and try to sleep again:
A lot of sleep experts claim that if you try and fail to sleep for more than 20 minutes, you should get up and go somewhere else in your home and do something soothing.
This could include completing a crossword, reading a book or even listening to the radio, or anything that might make your body relax / tired again.
Some experts suggest deliberately choosing an activity that you find boring, as you are more likely to fall asleep while doing something you find boring rather than an activity that stimulates you.
However, all of this must be done in another room, as Louis F. Buinavier, professor of psychiatry and behavioral sciences at Johns Hopkins University, says that if you do this while you are in bed, “it will connect your mind and body to your bed. With wakefulness rather than sleep.”
5. Do not drink alcohol before bed.
Even one glass of alcohol can have a negative impact on your chances of achieving uninterrupted sleep. Although alcohol is a depressant that slows down brain activity, leading to feelings of sluggishness and heaviness, it actually has the opposite effect as soon as you sleep.
“When alcohol is metabolized, it forms the stimulating substance acetaldehyde,” Mayo Clinic neurologist Bhanu Cola told CNN. “So if you drink a lot of alcohol just before going to bed, within about four hours it turns into a substance.” Aldehyde that can disrupt sleep and wake you up. ”
Source: Daily Star