Nobody likes waking up in the middle of the night and not being able to go back to sleep at all. Typically, people wake up several times during sleep, but fall back asleep quickly.
However, people who normally wake up at night, are tired and without energy the next day, everyone knows that sleep is something essential that regulates the reactions of the body and gives the body the rest it needs for the the following day. If you have trouble waking up during the night, this article will help you get back to sleep after waking up in the middle of the night.
Use red light
Few people know it, but lighting is one of the biggest obstacles to sleep quality and leads to insomnia. White light, which is more common in homes, inhibits melatonin, which is the hormone that leads to sleep, as these lights have a stimulating effect.
The person who wakes up during the night and needs to get up for some reason, such as going to the toilet, drinking water or something else, should choose to use red light instead of white light, because the red light does not interfere with melatonin production and therefore does not affect the ability to fall back to sleep.
Electronic devices such as computers, smartphones, tablets emit very strong white or blue light and thus also alter the production of melatonin and the brain's transition into sleep mode. It is important to have regular production of melatonin, this hormone can relax the body and decrease vital signs, making the body able to prepare for sleep.
If the body doesn't get the melatonin signal, it stays alert and restless, decreasing the chances of falling back to sleep, which can lead to insomnia. Therefore, it is ideal that you do not look at the screen when you wake up in the middle of the night , in fact, it is recommended not to use them within two hours before bedtime, so that at no time the sleep stimulus is altered.
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Another trick that can help you get back to sleep is to keep lying on the best side for sleeping, so the brain knows it's time to sleep and can relax.
Therefore, if a person wakes up during the night, it activates the brain and leaves the body active, showing the body that it is time to stay awake, making the person restless and unable to fall back asleep easily. But, if you need to get up, use the first tip or even avoid turning on the lights and, when you go back to bed, lie down in your usual position to fall asleep easily.
If you wake up at night and can't get back to sleep within 20 minutes, try doing an activity that relaxes your body and mind, like listening to calm music or drinking tea, the important thing is to stay away from TV and cell phone.
While you are trying to relax and go back to sleep, you can try to figure out what caused you to wake up and have insomnia, because depending on the reason, you can try to solve it, such as noise, light, temperature and other factors.
Anxiety and stress can be major obstacles to sleeping well, in general, those who are very anxious have more difficulty falling asleep, because the bed becomes a place to reflect on various problems that could not be resolved, in addition to these concerns may be the cause of waking up during the night.
Therefore, to avoid these events, you must take care of the control of stress and anxiety , being able to do, for example, physical activities to release endorphins . Many choose yoga, Pilates, football, volleyball and sports that release the hormone that brings pleasure and well-being to the body, being great factors in helping to fall back to sleep. Some prefer to opt for meditation, which can be practiced at any time, especially before bed, which allows the mind and body to relax, helping the body to fall asleep.
As mentioned in the topics above, when you wake up in the middle of the night, it is not recommended to walk around the house, as this will activate your body and make it difficult to fall asleep, so it is good to avoid walking around the house. 'go. to the kitchen to eat, because when you eat food during the night, the body tends to wake up to be able to digest and, therefore, produces several substances that help digest food and make it more difficult to sleep.
And, another factor that must be aware of not eating at night is that there are foods that wake the person up even more, with energizers and stimulants, leaving the person restless and having more difficulty in to go back to sleep.