Sleep is a basic function of the body, which makes you think that everything will be easier. However, many people around the world suffer from insomnia. Why is this happening? This is what we must not do at night so as not to harm our health.
Why did you wake up at night?
Many people in the world suffer from insomnia, some have problems to fall asleep, while others have trouble to sleep undisturbed. If you wake up during the night, then you belong to another category that has a different explanation. Some people can be due to stress and anxiety, while others have some kind of hormone changes. There are also cases of waking because of snoring partner or sound an owl outside the window. However, there is a way that wake up not deprive you healthy sleep.
Do not get up
If you wake up, try to stay calm. When you realize that you’re awake, you might want to get back up to a sitting position, but it is better to keep it lying down. The reason for this is the rapid pulse due to a seated position. In this way you can accelerate the flow of blood to the brain and the less you sleep.
Do not check your phone
You may have heard that the computer screen and the phone disrupt night’s sleep. Type of the blue light sends confusing signals to the brain, and then change the circadian rhythm. In this way the brain thinks that it is day. Not only that, checking Facebook and Instagram makes you less sleepy.
Do not look at the clock
If you wake up, do not look at the clock. It is best to have a clock that has no digital numbers, so you will not be able to see them. Not only it interfere, but also has a bad influence on sleep when you know what time it is. If you see that it is 4 o’clock in the morning, you get upset when you calculate when you should wake up. Discard your curiosity and do not look at the clock.
Do not wake your partner
If you wake up at 2 o’clock in the morning, do not do the same to your partner. If you turn on the lights or noisy get out of bed the next morning you get up sleepy and grumpy. Of course, there are exceptions if your partner makes noise while sleeping and wakes you (there is a chance that the asthmatic or have allergies that cause snoring). If you notice these problems, maybe it’s time to see a doctor.
Do not turn and do not tip over
When you wake up in the middle of the night, your body is calm and your muscles relaxed. It is natural to want to turn around, but you should not do that. Your muscles are relaxed because it’s easier to sleep and they are at this time not activated. If you start to turn around, your muscles will become more active and make it harder to fall asleep. Stay calm.
Do not go to the bathroom
If you drink plenty of water before going to sleep, chances are great that you will wake up in the middle of the night to go to the bathroom. The only solution is to drink less water. Many medical conditions also cause this phenomenon and occur in diabetics, pregnant women or people who have problems with bladder and prostate. If you feel even a minimal need for urination, refrain. It is often believed that after urination sleep becomes lighter, but it is not always so. Getting up, turning on the lights and hand-washing are the morning signals that prevent the brain to go to sleep again.
How to easily fall asleep again?
First try not to get up and do not turn in bed. Stay in the initial position and feel your muscles relax as the “thaw” in bed. Breathe deeply and slowly, allowing the mind to wander. If you start to think about something that cause you stress, try to bring to mind to some of the things that will help relax the mind.
Try to find a comfortable position that does not overload your spine. If you feel stiffness in the neck or shoulder, you should consider buying a new anatomical pillows, which would keep your spine in the correct position.