Five scientific tips to wake up in the middle of the night and go back to sleep

According to the American Academy of Sleep Medicine, 30 to 35 percent of adults experience and about 10 percent experience chronic pain for a week to at least three months.

Some severe insomnia may require a visit to a doctor, but occasional recurrences can be helped with five scientifically proven tips.

(1) Keep your phone away from your bed

One of the biggest obstacles when trying to get back to sleep in the middle of the night is the light.

The blue light from a smartphone, in particular, causes insomnia when it shines into your eyes.

“Electronics emit light that can wake us up,” said W. Christopher Winter, director of the Martha Jefferson Sleep Medicine Center.

It can be hard to resist the temptation to look at certain social media or news sites, but if you do not control your emotions, you can lose the night.

So when you wake up in the middle of the night, Tablets and e-readers should be turned off and kept away.

(2) Hours need to be ignored

clock

When it comes to news feeds and social media, hours should be ignored.

In fact, our stress levels increase so much that we spend less time trying to sleep.

For example, if you have to go to work at 6 in the morning, you may worry about not being able to get to work. Stress and anxiety can cause insomnia.

“When people’s minds start to get anxious, problems arise,” says neurologist Brian Murray. “Looking at the clock makes people worry that they will not be able to sleep,” he said.

“It releases hormones from the body and disrupts the sleep process.”

(3) You should not be afraid to get out of bed

If you have not slept for about 20 minutes, you should get up and do light exercise.

Most people roll over in bed when they are not sleeping.

James Findley, medical director of the Behavioral Sleep Medicine program at the University of Pennsylvania, recommends that insomniacs get out of bed and do some light activities, such as light reading.

(4) You should do breathing exercises

Stressful and tense bodies can cause insomnia, so regular breathing exercises can also be effective.

According to Erich P. Voigt of the University of New York, regular breathing exercises can help reduce stress and help you fall asleep.

(5) Focus on what is relaxing

Sleep researchers Ilene M. Rosen and Shalini Paruthi both say that a key to getting a good night’s sleep is focusing on mental images that will help you relax.

Therefore, the National Sleep Foundation recommends that we carefully plan every detail of our favorite happy memory or activity to alleviate sleep problems.

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