Many people, waking up in the middle of the night, then cannot fall asleep again for a long time. Periods of sleeplessness sometimes last for several hours, and as a result, the person feels tired and overwhelmed in the morning. Sleep and anxiety experts have come up with eight ways to help you quickly fall asleep again.
The first of these is the regulation of respiration, according to CNN. Deep breathing is a well-known stress relief and relaxation technique. Experts advise putting your hand on your stomach, closing your eyes and taking a deep, slow breath through your nose. In this case, you should count to six. Then, also on the count of six, exhale through your mouth.
The second way is meditation. For those who do not practice it, you can just lie there, focusing on background music, white noise, or your own breathing. If the body is tense, gradually relaxing the muscles, starting in the toes, may help.
Also, experts advise not to force the brain to work actively throughout the day. You should take short breaks, otherwise it will be difficult for the brain to switch off at night. Also, do not blame yourself for not being able to fall asleep.
“It's important not to worry about one bad night's sleep, because anxiety alone makes it difficult to fall asleep,” said sleep specialist Dr. Raj Dasgupta, assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California.
For the same reason, somnologists do not recommend constantly looking at your watch and wondering how much sleep time you have already missed before getting to work.
Also, scientists have advised not to drink alcohol before bedtime. During the breakdown process, acetaldehyde is formed in the body - a stimulating substance that will make the body wake up in just three to four hours.
An important tip for dealing with insomnia is to try to "let go" of your worries so as not to ponder them while lying in bed.
“If that doesn't work and your mind is really on, get up. Exit the bedroom and quickly jot down a list of worries, thoughts, and ideas in your notebook. If you are really upset, write to the point of exhaustion,”the experts recommended.
In addition, blue light and artificial lighting should be avoided. An hour before bedtime, scientists advise to stop using computers and gadgets, as this disrupts natural circadian rhythms. And finally, the last piece of advice - if a person is unable to fall asleep within 15-20 minutes, it is better to get up and do something soothing, until drowsiness returns.
Previously, scientists found out that insomnia may be associated with the phases of the moon. Before the full moon, people sleep less.