What to do when you suddenly wake up in the middle of the night and can’t go back to sleep? The following methods are shared by people who regularly seek to overcome insomnia.
It’s two o’clock in the morning, you’ve got a long day of work waiting for you the next day, and all you want to do now is go to sleep. But your mind keeps spinning when it’s startled awake. You complain “I need to sleep” but your brain answers “But going to sleep is boring”.
Going into a cycle of insomnia can be daunting, we all know. Insomnia can also have some serious consequences for your health and work life. We spend all our time writing articles here on Envato Tuts + about productivity, but sadly if you have missed too much sleep, you probably won’t be able to accomplish good goals. In order to work effectively, it doesn’t matter which method or application you use.
How should you improve this situation now? The answer is to lay the groundwork for a better working life – and a better life in general – by learning some simple methods to use when you can’t sleep at night. .
How to sleep well in the evening?
Put the phone away
According to Harvard research, when you wake up in the middle of the night, stop checking your email or Facebook, because blue light emitted by electronic devices will interfere with your sleep. If you don’t know what to do without your phone screen, before you go to bed or at 3 am (when you suddenly wake up), try this tip from a high school principal – Nadine Hemens.
“Insomnia in the middle of the night was a big problem for me and I used to make it worse by taking my phone and checking my email. Now, I simply tell myself whatever it is. , that can be done later and instead I hear a meditation app on my phone. I often fall asleep without realizing it, “she said.
If your computer, bang computer or phone is an indispensable item that you need to use before going to bed, make sure to reduce the screen brightness to the lowest level at night. This can help you sleep through the morning.
Keep the bedroom quiet and dark enough
“Midnight insomnia is often caused by emotional distress, anxiety or a busy mind. During the night, we go to sleep cycle. When we go into each cycle, we wake up a little, but often don’t remember and fall asleep. If you’re stressed, those awakening can become a complete awakening and your mind becomes very busy, “Rachel Ross, explained a sleep consultant.
If you frequently wake up in the middle of the night, Ms. Ross recommends making your bedroom light and dark enough. Keep silent and comfortable. If you live in a noisy city and cannot sleep, white noise (white noise) such as fans, rain … is very helpful.
You can also try using earplugs and eye masks to prevent ambient light from getting into your eyes in the middle of the night, she added.
According to the National Sleep Organization (NSF), insomnia is the brain’s inability to prevent alertness. Don’t just lie there, do something gentle. Try deep breathing, doing relaxation exercises or listening to light music.
If you sleep with someone who snores, place a white noise machine on the side of your bed. And never set an alarm clock facing you while you are trying to sleep.
If it’s really hard to get your brain to rest, sit down and read a book but don’t turn on all the lights. And absolutely, don’t start activities like watching the news on TV, that will wake you up even more.
Give up on drinks after your dinner
Alcohol is a depressant that can make people fall asleep (or unconscious) quickly but it may also be the reason why you wake up in the middle of the night when sleep needs to go deepest, according to NSF. .
Alcohol interrupts REM sleep (the period of rapid eye sleep). REM is a dream cycle and can recover for both the body and brain. Suzanne Miller, a mother of two who always thought that drinking late at night would help her sleep, but she began to notice it had the opposite effect.
“On nights when I drink a few glasses of wine, I will find myself looking at the ceiling at 2 am. I started replacing wine with chamomile tea and found that I was calmer and could sleep better. I also waking up feeling less dehydrated and refreshed, “she added.
If you wake up in the middle of the night, do not use alcohol as a sleep aid. Try sipping some water instead, or drinking a cup of herbal tea.
You already know that smoking is bad for your health, but did you know it can also adversely affect your natural circadian rhythm, making it harder for you to sleep?
According to NSF, smokers are at risk for severe snoring disorders when they sleep, they sleep less often than non-smokers and they wake up more often in the middle of the night.
Their sleep is linked to many diseases, including diabetes, heart disease, obesity and depression. If you are looking for another reason to quit, consider this reason. When you quit smoking, temporary insomnia is normal. Think of a healthier future. This can help calm you down, making it easier to fall back to sleep.
Do things over and over
If you can’t sleep for 20 minutes or more, try reading poems you’ve memorized as a child, multiplication tables or movie scenes from your favorite movies. You can even sing songs for yourself, suggested by NSF.
This sounds like a method of counting sheep because the principle behind it is the same. Repetition can allow your brain to relax, slowly calming your mind, bringing you back to sleep.
Try muscle relaxation
Use your body to relax the brain and reduce stress, using relaxation techniques, NSF recommends. For example, you could raise one leg up toward your head. Gently strain your muscles, count from one to five, and slowly let them relax.
Don’t forget to take a deep breath and pay special attention to areas of your body that are most stressed, such as your jaw or neck. Practice breathing 4-7-8, that is, after one breath for four seconds, hold the breath for seven seconds and exhale slowly for eight seconds.
Try making these small changes that can help you sleep better even for just one day.