Waking up in the middle of the night can disturb our sleep. Here's how to get back to sleep and rest better
Don't store avocado like this: it's dangerousWaking up in the middle of the night can disturb our sleep. Here's how to get back to sleep and rest better
If you wake up at night it can be difficult to fall asleep againAbove all, waking up before the alarm sounds can be traumatic and totally disturb sleep. Let's find out the six ways that can help you fall asleep again and get a good rest. (Read also: If you wake up tired in the morning, you may have had little REM sleep. Tips and tricks to increase it and feel rejuvenated)
Index
Avoid bathroom breaks
If you wake up in the middle of the night, stay in bed and try not to get up, even if you have to go to the bathroom. The the trick is to stay comfortably in bed. This is because if you leave the warmth of the blankets, the heart has to pump more blood around the body, while falling asleep requires a low resting heart rate, which is more difficult to achieve if you move and get up.
Stop looking at the clock
One thing we can all be guilty of is check your watch or phone when we wake up in the middle of the night. Avoid doing this, as this habit can keep you awake longer.
Forget the alcohol
A glass or two of wine, or a sip or two of brandy, for many is a bedtime ritual and can help you fall asleep, but it can spoil the quality of sleep. This is because alcohol prevents the tryptophan, an amino acid that helps sleep, get to the brain. Alcohol makes it harder to stay asleep, and affects the quality of our rest.
Don't sleep with pets
It is good not have pets in bed. The reason? If they get agitated they can disturb our sleep. Additionally, sleeping with a furry friend can also aggravate allergies or asthma in those who are sensitive to them.
Home temperature
Having a warm, cozy home can be a comfort in the colder months, but this can actually disrupt sleep. This is because i central heating systems dry out the mucous membranes. The optimum temperature for a good night is 18 ° C or even lower. We need to lose around 1 ° C of our core body temperature, which is around 37 ° C, to fall asleep.
If you are in a room that is too hot, the your body cannot discharge excess heat, and that means your sleep will be disturbed. Turn off the heat in your bedroom and use breathable duvets, blankets, and sheets instead to help regulate your body temperature.
Calm your mind
calm your mind try meditation. Learning to calm your mind can be helpful, both for dealing with stressful times and for falling asleep in no time. If you've never tried this, start with a couple of minutes of sitting quietly and focus on inhaling and exhaling. Another recommendation is to get more regular exercise, as it can help you sleep more soundly.
Follow us on Telegram | Instagram | Facebook | TikTok | Youtube
On sleep disorders could it be interesting for you:
- Predictive sleep: The way you sleep can be a wake-up call for high cholesterol
- Sleep: Are you getting enough sleep? How to calculate when you should go to bed
- 8 Reasons Sleeping On Your Back Can Solve Your Sleep Problems
- Serotonin: what it is and how to stimulate the happiness hormone
- How to live longer: this simple and free daily habit is the secret of longevity
