Waking up frequently during the night is quite frustrating. With these 6 tips, you're sure to get back to sleep.
Whether it's a bad dream or too many thoughts in your head, many factors can cause you to lose your well-deserved sleep in the middle of the night. If this is a frequent occurrence, you should think of ways to deal with these sleep disturbances. We'll give you 6 tips to help you get back to sleep.
1. cool down the room
"Studies have shown that people are better at falling asleep in cooler temperatures, and waking up is often a result of overheating," explains psychotherapist Denise Limoncello in an interview with "Bustle." So when you wake up, just crack open the window - and leave it tilted for the rest of the night. By the way, temperatures between 16 and 18 degrees Celsius are optimal in the bedroom.
2. try relaxation techniques
Focus on your body and your breathing. This can help you to relax if you are tense. Which relaxation technique you use is up to you: Yoga, meditation, or progressive muscle relaxation are very effective, according to the U.S. National Sleep Foundation, and can get you back into snooze mode.
3. make a to-do list
Admittedly, it's better if you've already gotten all your thoughts off your chest before you go to sleep and written down the upcoming tasks for the day on a to-do list. If this is not the case, then simply make up for it during the night: This is the only way to put an end to your circle of thoughts. Writing down your to-do's will relieve the stress and worry of forgetting something important.
4. have a midnight snack
Often, it's just hunger that wakes you up in the middle of the night. "If you make your dinner too early, you might find yourself hungry again at night," Limoncello explains. Accordingly, it could be beneficial if you eat a little later. In that case, however, you should pay close attention to what you eat: Pizza, for example, is like a stone in the stomach, and lettuce ferments and does not let your stomach rest. Our immediate tip: Have a small midnight snack so that your stomach (and ultimately your head) can rest.
5. avoid light
If you can't fall asleep at night, you tend to turn on the light to read or do something else. However, keep in mind that light affects your body's natural rhythm and throws it into confusion. This is because the body interprets it as a signal to get up. If you still can't do without brightness (for example, because you want to write a to-do list), you should use dimmer light or candlelight.
6. take the pressure off
"People who struggle with insomnia often tell us that they put pressure on themselves to get back to sleep, which can lead to growing anxiety and frustration," Limoncello says. And if you're afraid to sleep, you won't solve your problems - quite the opposite. If you just lie down and rest, even if you can't sleep, you'll be much more refreshed the next morning than if you've been tossing and turning in bed all night. So, there is no harm in not sleeping one night - the body will get the sleep eventually anyway.
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