Only those who can’t rest a whole night know how important it is not to interrupt sleep during the night. Even worse is waking up and not being able to go back to sleep, having to face the day without completing the necessary rest cycle.
To avoid the problem and improve the quality of sleep, experts have a series of infallible tips to sleep more efficiently and not spend half the night trying to keep your eyes closed. In an interview with the newspaper The SunGuy Meadows, sleep expert and founder of the Sleep School, gave seven tips for those who wake up during the night and just want to roll over and go back to sleep.
When it comes to quality sleep, it is necessary to implement a healthy routine that guarantees a good night’s rest. Difficulty sleeping or waking up early, for example, is often related to everyday habits that must be corrected. Getty Images
***photo-woman-sleeps-with-alarmclocksA poorly slept night’s sleep directly interferes with mood and performance of the next day’s activities. In addition, levels of irritability, anxiety and stress can increase significantly. Getty Images
***photo-woman-in-deep-sleepStudies show that the ideal sleep time varies for each person, but the world average is six to eight hours a night. During deep sleep, important hormones are released for body regulation.Getty Images
***photo-man-napping-with-baby-in-his-lapMany people have poor sleep and don’t even realize it. When in doubt, how about adopting some techniques known as “sleep hygiene”?Getty Images
***photo-man-turns-off-alarmclock1. Create a routine: try to go to bed and get up at the same times every day, even on holidays and weekendsGetty Images
***photo-man-sleeps-near-computer2. Sleep a little earlier each day: take advantage of the period near the end of the vacation to sleep about 30 minutes before the time you used to go to bed each day, until you reach the ideal timeGetty Images
***photo-woman-with-insomnia3. Get up if you can’t sleep: Get out of bed if you have trouble falling asleep. Do something relaxing like taking a deep breath, listening to soft music, or reading a book. It is recommended not to turn on the television or use your cell phone. Only go back to bed when you are drowsyGetty Images
***photo-woman-uses-computer-in-bed4. Bed is for sleeping: never use the bed to study, read, watch TV, stay on the computer or cell phone. The body needs to understand that this is a relaxing environment.Getty Images
***photo-man-sleeps-in-dark-room5. Keep the room dark: having a completely dark room, without external light or lights from electronic devices, makes it easier to sleepGetty Images
***photo-woman-take-nap6. Avoid naps: limit daytime naps to less than an hour in duration and no later than 3 pm, so as not to impair your night’s sleepGetty Images
***photo-cup-of-coffee7. Avoid stimulating foods and drinks between four and six hours before bedtime. The list includes chocolate, coffee, soft drinks, black, green, mate and chimarrão teas. Getty Images
***photo-child-practices-boxing8. Avoid high-intensity exercise within three hours of your scheduled bedtime. They can make a person very alert and disrupt sleep.Getty Images
***photo-woman-relaxes-lying9. Slow down: set aside 15 to 30 minutes before bedtime to relax and slow down. Disconnecting from external stimuli helps signal the brain that it’s time to sleep.Getty Images
***photo-woman-avoids-alcoholic-beverage10. Avoid alcoholic beverages and cigarettes: they also impair your sleep patternGetty Images
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But why do we wake up?
First, you need to know that waking up during the night is normal. Contrary to what it seems, even people who are regular sleepers wake up sometimes in the middle of the night, but manage to maintain a light sleep cycle without ever regaining consciousness.
According to Meadows, waking up during the night is common to all mammals and is a defense mechanism. Waking up slightly at dawn, we learn to assess whether there is any danger around and whether we should wake up completely or not.
But what if the only thing around is the domestic environment and still the brain insists on waking up? The expert’s seven tips might just be the perfect answer. Check out:
practice relaxation
It is important to keep the body at rest, even if the conscience is active. To resume sleep, the expert recommends “scanning” the body. To do this, you need to pay attention to the contact of specific areas of the skin with the bed, going from the heels to the top of the head.
don’t turn on the light
Stay in the dark even if you can’t sleep until the time your alarm goes off. The chances of eventually falling asleep are great and, even if it doesn’t work out, the body understands that it can relax.
Allow yourself to feel bored
Lying still in bed and in the dark is not the most stimulating of activities, but the feeling of boredom is important in signaling the body that there is no reason to remain awake. Even the old strategy of counting the sheep is valid.
forget the hours
Consulting the time you woke up ends up generating the anxiety of knowing how many hours of sleep have been wasted or how long before the alarm clock goes off. In addition, seeing the time implies activating lights towards the eyes.
Don’t fight to sleep
Keeping your mind on the fact that you need to rest does not allow the body to effectively fall asleep.
don’t get up
Starting the day’s normal activities, like reading your emails or going to the bathroom, will only increase the feeling in your brain that it’s time to wake up.
Avoid sleeping together
This is the most difficult part for couples who are light sleepers, but the expert recommends not sharing the bed, as the partner’s movements end up awakening the insomniac even more. If being away from your loved one is difficult, better invest in a big, quiet mattress.
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