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Did you wake up in the middle of the night?
This way you will get back to sleep easily
You got up for pee, or one of the kids and now you'm lying in bed trying to go back to sleep and just fail?
We were all there.
Next time this happens, try one of these tips from sleep experts
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Sleep
Stress
Walla!
health
Sunday, February 28, 2021, 7:30 p.m.
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Instead of staring at the ceiling or flipping from side to side, try something else.
Woman has difficulty falling asleep (Photo: ShutterStock)
We all have nights when something wakes us up and we can't go back to sleep - sometimes we wake up to go to the bathroom and have trouble falling asleep, or the kids wake up from a bad dream and need to be calmed down (only then there is no one to calm you down and help get back to sleep), or it's just street noise. Either way, no matter what the reason of harassment and interrupted night's sleep in our times to go back to sleep this challenge.
suddenly, the brain wakes and thoughts begin to fill my head and spin it, and it seems that sleep walking away from us. the next time you find yourself staring at the ceiling at night or Flipping from side to side in vain, try to remember these tips, which may help:
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Deep breaths
Breathing exercises are an effective and well-known method of reducing stress and relaxation, if done correctly.
Place your hand on your stomach, close your eyes and take a deep, slow breath through your nose.
Let the abdomen rise in the direction of the hand resting on it.
Try to extend the inhale, count to 6, then exhale slowly through the mouth, also at a count of 6.
"Deep and slow breaths that activate our main respiratory muscle - the diaphragm, help calm the body and thoughts," said Dr. Rag Desgupta, a sleep specialist, in an interview with CNN.
Breathe.
Gif of breaths (Photo: Giphy)
Guided imagery and relaxation
Meditation is of course a great way to calm your thoughts, but if it's not something you practice routinely, midnight is probably not the time to start.
But you can give a chance to the various sleep apps that are available in all the app stores.
"Some even transmit delta waves of sleep," explains Dr. Cynthia Acryl, a stress management expert. "Run the app in a loop, listen to sounds and try to slow your breathing.
Try to concentrate only on the instructions given by the app, or - if it is an app without guided imagery, listen to the music or the white noise it makes and concentrate only on the breaths.
Your thoughts will occasionally get in the way, don't judge yourself - just try to divert your attention back to breathing, "says Dr. Acryl, who previously worked as a family doctor.
If you feel that your body is tense or under stress, you can also do exercises to relax the muscles.
Start with the toes - as the air inhales stretch them and hold the tension and breath for 10 seconds and then exhale and release the toe muscles at once.
Imagine for a second you were transposed into the karmic driven world of Earl.
Keep doing this as with each breath you ascend slightly upwards, from the toes, to the feet, calves, thighs and so on.
Do not bother now with the price you will pay for this night tomorrow.
Yawning Woman (Photo: ShutterStock)
Do not blame yourself
There is a kind of vicious vicious circle that is activated in our brain when we fail to fall asleep.
Aside from the thoughts of whatever it is that is bothering us at that time that start running around uncontrollably, there is also a part of our brain that is starting to mess with the price of our lack of sleep.
We all know that lack of sleep has a host of health and mental consequences and some of us may also blame ourselves for being added to the rest of their troubles, now they will also have to deal with the price of this white night.
Do not do that.
Midnight is not a time to judge yourself harshly, show compassion for yourself.
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Do not stare at the clock
Unless you want to be even more stressed than waking up in the middle of the night and looking for more reasons to blame yourself, in this case frequent peeks at the clock will actually be very helpful to you.
But do not be masochistic.
Try not to freak out by having an unlucky night, it only raises the level of anxiety and will make it even harder for you to go back to sleep.
"Usually what happens when people look at a clock at night is that they start calculating how long they have been awake and how much time they have left to sleep, and wonder if they will even be able to fall asleep while leaving them enough time to sleep a normal night's sleep," says Dr. Bano Cola, psychiatrist And a sleep medicine specialist at the Mayo Clinic, he says, it only makes the anesthesia even more difficult.
Watches and monitors out of bounds unless you want to stay awake.
Couple looking at smartphones in bed (Photo: ShutterStock)
Write on a page what bothers you
If you woke up in the middle of the night with thoughts of unclosed edges you left on your work day, or something important that you suddenly remembered you needed to do, try to “unload” the worries from your mind to the paper.
Keep a notebook by the bed and transfer the tasks or thoughts to the paper so that you do not have to "hold" them in your head.
It may release you and make it easier for you to go back to sleep.
Cities more than 20 minutes?
Como
If you find that 15-20 minutes have passed and you are not yet in the direction of falling asleep, do not stay in bed and stare at the ceiling or roll over from side to side. Get up and go to another room, but make sure it is a room with dim and dim lighting, and engage in some calm activity until you feel the fatigue begin to arise in you again. You can read a few pages in a book, just stay away from screens and especially that of the cell phone. "Beyond emitting a blue light that is known to be harmful to sleep, they also increase the temptation to go on social media or start checking work emails - and it will only keep you awake," says Dr. Desgupta.
Return to bed only after you feel drowsy again or Tired, and if after 10 minutes you did not fall asleep, get up again. "We want to avoid 'dead time' in bed. Refers to periods of time when a person lies in bed and tries to fall asleep but fails. We know it causes tension and frustration, "Dr. Desgupta explains the logic behind the matter. And Dr. Cola adds: “We want the bed to be a place that the brain associates with sleep. The more time you spend in bed not sleeping (and that includes lying down in the city and trying to fall asleep), the weaker this connection will be, and the harder it will be for you to fall asleep there. "
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