Time behaves differently in the middle of the night. Sometimes it feels like hours go by in slow motion, while other times it seems as though time is racing by, causing anxiety that morning is approaching. However, waking up in the middle of the night is actually a normal part of the human sleep pattern, according to Russell Foster, a professor of circadian neuroscience. He explains that our sleep is not meant to be consolidated into a straight eight hours. Nonetheless, lying awake in the early hours of the morning, worrying about various things, can be unpleasant, especially if it happens regularly. In this article, we will provide expert advice on how to stay calm and what to do to ensure a good night’s sleep.
Instead of catastrophizing the situation when you can’t sleep, try to shift your mindset and realize that being awake in the middle of the night is not as dreadful as it may seem. Smiling can be a helpful technique to calm your mind and trigger relaxation. Smiling releases feel-good chemicals like serotonin and dopamine, which can counteract the fight-or-flight response. By disengaging from the struggle and embracing a positive attitude, you increase your chances of falling back asleep.
Stress is often the underlying cause of difficulty getting back to sleep. While it’s essential to rule out any sleep disorders, most sleep issues stem from anxiety and stress. Finding stress-reducing techniques that work for you, such as mindfulness or yoga, is crucial. Additionally, addressing any unresolved problems or talking to a therapist can help alleviate anxiety. It’s important not to ignore your emotions and push them away, as they can resurface during sleep as nightmares or difficulty staying asleep.
Our sleep patterns change as we age, with older individuals experiencing more frequent wake-ups during the night. Hormonal changes, such as those during menopause, can also affect sleep. Adopting healthy habits is essential for a good night’s sleep and overall well-being. Regular exercise, a balanced diet, and stress reduction techniques should be part of your lifestyle. It’s not just about following a bedtime routine; it’s about living a healthy life from morning until it’s time to go to bed.
Journaling before bed can help clear your mind of worries and busy thoughts, making it easier to fall asleep. If you have more significant concerns, acknowledge that you cannot solve them in the middle of the night and try constructive worry techniques. These involve writing down your thoughts in an organized manner, reducing the urge to make lists or worry when you wake up.
While sleeping pills may provide temporary relief, they should not be used as a long-term solution. They can cause drowsiness and make it difficult to wake up in the morning. Melatonin, a hormone that induces sleepiness, can be taken in the night if you wake up but should be prescribed by a doctor.
The mistake many people make when struggling to fall back asleep is lying in bed and trying too hard to sleep. Sleep does not respond well to effort. Instead, focus on reducing hyper-arousal and avoid checking the clock as it only creates anxiety and disrupts sleep. Keep your phone away from your bed to resist the temptation of checking work emails or social media. Mindfulness apps can be beneficial as long as you put them on and do not continue using your phone.
In conclusion, waking up in the middle of the night is normal, and it’s important not to view it as a dreadful experience. By adopting a positive attitude, managing stress, and maintaining a healthy lifestyle, you can improve your chances of a restful night’s sleep. Avoid relying on medication and instead focus on calming your mind and creating a conducive sleep environment.
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