JAKARTA - Sleep is an important routine activity, but it is often distracted. If you often wake up in the middle of the night and have trouble getting back to sleep, it may be triggered by a number of causes. Experts believe caffeine, alcohol, stress, and the side effects of medication affect the quality of a person's sleep.
To go back to sleep after waking up in the middle of the night, you can do the following recommendations.
Apply a time limit
Setting a deadline often helps, as advises Sammy Margo, a sleep expert reported by Woman & Home, Friday, May 28. If you are awake for more than 20 minutes, it means you need to start moving to get a good night's sleep.
Distract
"If you can't go back to sleep, leave the bedroom," advises Margo.
Try to get up and go and do something less overwhelming. For example, reading magazine articles or washing the pile of dishes in the kitchen. Then go back to bed and restart sleep.
You can also do yoga or listen to calming music along with meditation to encourage your body and mind to relax.
A study conducted by the University of Oxford found that people who used image switching to visualize peaceful surroundings were able to sleep faster than those who didn't.
From these studies it is suggested to make a distraction that makes the mind more peaceful. Avoid opening your cell phone because the blue light emitted from the screen can suppress the sleep hormone or melatonin.
Write
Anxiety and stress can be the cause of your poor sleep. In fact, these psychological factors can motivate a person to be sleep deprived.
Research conducted by Eastern Michigan University shows that writing helps organize thoughts and reduce anxiety.
“If anxious thoughts prevent you from going back to sleep, put a notebook by the bed. Write down your worries if you wake up in the middle of the night. That way you can reflect on it and review it the next day, ”suggested Margo.
Reset the bedroom atmosphere
Starting from the lighting to the temperature needs to be adjusted so that you feel comfortable falling asleep again. Also make sure the curtains and blinds are closed. A light to be dim will be quite helpful. And set the temperature cooler so you can put on a blanket to warm it up.
Breathing exercises
Solid work, caring for children, and caring for family members often come to mind. An effective way to manage it is with breathing exercises.
Doctor Lindsay Browning suggests 4-7-8 breathing is a great technique.
“Inhale deeply through your nose for a count of four, then land the breath for a count of seven and exhale through the lips for a count of eight. Slowing down the respiratory rate like this can help you feel more relaxed, "said Browning.
Besides doing the method above, you need to evaluate what activities are carried out on that day and what drink before bed. Because, frequent drinks containing caffeine or alcohol can interfere with sleep comfort.
Finally, don't forget to exercise regularly which makes it easier for you to sleep.
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