A restless night can be annoying, especially when it’s difficult to get back to sleep.
Sleep experts concern against a popular habit that disturbs our nights. They also share tips for better managing nighttime awakenings. In this article, we’ll discover how to enhance your nights with simple, practical tips.
It’s popular to wake up several times during the night. Many people examine their phones or watches, thinking it can’t hurt. However, this habit, far from being harmless, can actually increase stress. Dr. Biquan Luo, CEO of LumosTech, points out that checking the time can fuel anxiety about sleep deprivation. This makes it harder to relax and fall back asleep.
Rest assured, it’s normal to wake up briefly. According to experts, most adults experience these interruptions without even remembering them. However, when it takes longer to fall asleep, it disturbs the sleep cycle and affects its quality. Therefore, it’s crucial to learn how to control these moments of wakefulness.
Screens can worsen this problem.
The blue light emitted by devices like phones and tablets encourages our brains. This inhibits the production of melatonin, the sleep hormone. As a result, our bodies interpret these light signals as an indication that it’s time to stay awake rather than go back to sleep.
There are several simple solutions to help you deal with these nighttime awakenings. Instead of checking the time, take the time to engage in a calming activity. Give yourself 15 to 20 minutes to try to fall back asleep, then read a book or listen to soothing music. These activities help relax the mind while avoiding the encouraging effects of screens.
Avoiding electronic devices before bed is another great tip.
Our phones, tablets, and televisions keep our bodies awake. By banning screens from your bedroom, you decrease potential disruptions to your sleep. Creating an atmosphere conducive to relaxation is crucial for a restful night.
Creating a consistent sleep environment is equally crucial. Make sure your bedroom is dark, quiet, and at a comfortable temperature. Small adjustments like blackout curtains or a soothing sleep space can significantly enhance the quality of your nights.
Waking up occasionally is completely normal. Dr. Fiona Barwick, director of the Sleep Health Program at Stanford University, highlights accepting these awakenings without frustration. By distracting yourself from anxiety and centering on relaxing activities, you’ll increase your chances of getting back to sleep.
By blending these tips into your nighttime routine, you can better control nighttime wakings. Simple changes in your behavior and sleep environment can make all the difference. Now’s the time to adopt habits that will help you wake up refreshed and energized every morning.
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