Many of us face this problem—waking up in the middle of the night and unable to fall back asleep—whether we are working adults or still students.
It usually leaves us exhausted and listless for the day that we have ahead of us.
In turn, it causes us to have a shorter attention span and we are prone to making more mistakes at work or school. Fussing over said mistakes could lead to yet another interrupted sleep.
See how it could be a vicious cycle? Prevent it.
1. Don’t switch on the lights
Studies have shown that when you switch on any sort of bright light, melatonin, a particular hormone that we produce, begins to race which makes it tougher to fall back asleep. It is the same reason why people tend to wake up more effectively when the sun has risen.
2. Don’t use electronics
Well, same reason as before. The light your phone or television emits is too strong and bright even if you have lowered the brightness to its minimum. Furthermore, the blue spectrum light from these electronics has been shown to impede sleep. So stop checking your phone and close your eyes!
3. Don’t drink alcohol
Even though alcohol is commonly regarded as a sleeping aid, there is large amount of evidence which proves that once the effect of alcohol wears off, we are more prone to waking up in the middle of the night and it also disrupts our REM sleep, the deepest phase of sleep used to refresh the brain’s ability to solve problems. Go drink some plain water instead.
4. Don’t fuss over the fact that you’ve woken up in the middle of the night
As you get more upset over the fact that you are awake in the middle of the night when you should be asleep, you begin to tense up. All the more you tense up, all more you are unable to fall back asleep. It is a vicious cycle, my friend.
5. Don’t try to problem solve
Just like how some alarm clocks require you to crack logic puzzles or math problems to aid you in rising in the morning, trying to solve problems will keep you up at night. Keep your problems to the morning.
6. Don’t exercise
We are not sure why anybody would want to do this in the middle of the night but exercise gets your blood pumping and your heart racing which then sends a signal to your brain that it is time to start the day once more.
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This article was first published on Goodyfeed.com
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