Anyone must have experienced waking up in the middle of the night. Unfortunately if already awake, but can’t go back to sleep quickly can disrupt your sleep. this Condition can also cause you to experience insomnia. Insomnia can make you difficult to fall asleep, the most severe can days. Some experts believe there are a few effective tips so you can be back to sleep quietly and not at risk of developing insomnia. The following is summarized from various sources.
1. Listen to the podcast or a story on the radio
With the advancement of technology now we have the podcast program with a boring topic or a story before bed for adults. According to the expert, it is quite helpful because of no need to turn the lights on or get up from the bed. In addition, listening to podcasts can also hold the mind can’t focus and it went everywhere as well as reduce the anxiety that can be collected in the middle of the night.
2. To the bathroom
Usually one of the reasons people wake up in the middle of the night is to pee. If you feel it, immediately do. Although sometimes some people feel more difficult back asleep after peeing, but not hold it and there is a sense of relief that can help fall asleep more easily return.
Do the meditation in the middle of the night may sound troublesome, however, routinely have good benefits such as relax your body and help you fall asleep. For example, do the body scan meditative, which starts from head to toe, use thought to slowly bath your body from the inside, instructing every muscle that you find to relax and release the tension. Usually, before it reached the foot we could’ve been asleep.
4. Practice deep breathing
There is one easy trick in which deep breathing can help quickly fall asleep. One is the 4-7-8 breathing exercise. This breathing exercise begins with sitting upright and breathe in slowly through your nose and count to four. Then hold your breath and count to seven. Then release the breath through your mouth and count to eight, remove the sound like a sigh. Repeat cycle this in 4 times, which will slowly make you fast asleep again.
5. Listen to calming music
If your podcast is not useful then the stimulation of your brain and nervous system parasympathetic to listen to music. According to the Sleep Foundation, the music is able to slow down the heart rate and breath lowers high blood pressure and even triggers muscles to relax. Biological change is more or less the same as the process of falling asleep.
6. Wake up from the mattress
If you stay up for more than 20-30 minutes, experts recommend to stay away from the mattress for half an hour and do something monotonous like folding clothes or reading a book in the other room. This is done so that immediately feel sleepy, the brain associates the mattress as a place to sleep. Don’t be too long rollover around on the bed because it can make you even harder to sleep.
7. Avoid looking for a phone
Whatever the reason you woke up at night, avoid the desire to look for Your phone to check email, social media, or other activities (except for listening to songs or podcasts.). This is because blue light presented tend to be stimulating and not help us sleep.