Table of contents:
- How to sleep well again after waking up in the middle of the night
- 1. Make the room more comfortable
- 2. Doing the 4-7-8 breathing technique
- 3. Listening to music
- 4. Don't look at the clock
- 5. Move to another room
The habit of waking up in the middle of the night can greatly affect your life. The reason is, sleep time, which should be a moment to rest, is actually disrupted due to this condition. Luckily, there are a few tips you can use to get back to sleep after waking up in the middle of the night.
How to sleep well again after waking up in the middle of the night
There are many factors that make a person wake up in the middle of the night. Starting from the uncomfortable room atmosphere, anxiety, heat, to psychological problems. Some people may need to overcome these factors first in order to get a good night's sleep again.
However, in general, here are a series of tips for continuing to sleep after waking up in the middle of the night.
1. Make the room more comfortable
If you wake up in the middle of the night due to the atmosphere in the room that is not conducive, try to make some adjustments. For example, dim the lights in your room so that your eyes can close more easily.
Provide a fan or air conditioner if the room temperature gets warmer at night. If the problem comes from noise, use ear plugs that can muffle the sound during sleep.
2. Doing the 4-7-8 breathing technique
The 4-7-8 breathing technique relaxes your body so that you can return to sleep easily after waking up in the middle of the night. This method consists of a number of breathing patterns which are divided into the following steps:
- Place the tip of your tongue behind your upper front teeth.
- Exhale hard from your mouth until you hear a sound.
- Tuck your lips together, then inhale deeply through your nose counting to 4.
- Hold your breath for a count of 7.
- Open your lips again and exhale vigorously through your mouth for a count of 8.
- Repeat this method at least 3 times.
3. Listening to music
Music can improve sleep quality, including in people with chronic sleep disorders such as insomnia. In a study conducted in Taiwan in 2014, lullaby music can even extend the duration of deep sleep phases (deep sleep).
Music is a safe method of self-therapy to help you fall asleep after waking up in the middle of the night. For optimal results, choose music with soft strains and avoid lyrical songs that actually make your brain more active.
4. Don't look at the clock
Most people will reflexively look at the clock when they wake up at night. In fact, this habit can actually make you keep calculating how much time you have spent without falling asleep.
We recommend that you avoid putting a clock on the wall of your room or next to your bed. Also place your cell phone in a place far enough away so that you are not tempted to look at the clock when you wake up in the middle of the night.
5. Move to another room
Sometimes, trying to get back to sleep after waking up in the middle of the night is not as easy as it sounds. If you still can't sleep after 20 minutes, try moving to another room in your house.
Didn't work either? Look for light activities that can make you sleepy. For example, doing simple yoga poses, reading a book, soaking your feet in warm water, or drinking tea. The most important thing to remember, keep yourself away from electronic devices
A few simple ways will help you get back to sleep after waking up in the middle of the night. Don't forget, try to go to bed and wake up at the same time so that your body gets used to the sleep cycle that you created.
For some people, frequently waking up in the middle of the night can be a sign of insomnia. Try to consult a doctor if this condition persists or is affecting your life considerably.
