Michael Breus, Ph.D. and a specialist in the field of sleep, told a few secrets so that the night was not sleepless, and if you woke up in the middle of the night, you continued your sleep.
See also: How to improve sleep: current international recommendations
Stay in bed
In order to fall asleep, the heart rate must slow down, and when you get out of bed – the pulse accelerates.
Therefore, you should not go to the kitchen for water or an apple if you suddenly woke up in the middle of the night, so you only make the situation worse.
Snacking at night is not a good idea.
Avoid the light
It's not just about artificial light, but about minor sources like flashing electronic devices.
To prevent such blinks from attracting your attention, experts advise sticking them on or hiding devices.
Block the noise
Absolute silence is not necessary for a good sleep, but sounds should not be loud. If you like falling asleep with music, make sure that the melody is quiet and monotonous. When we try to sleep, even the ticking of a watch can be annoying.
Therefore, you may enjoy listening to the sounds of nature or white noise. Try and follow the reactions of the body.
Make sure that no annoying sounds are heard in the room.
Control the temperature
The room for sleeping should not be hot. 15-18 degrees Celsius is the best temperature, experts who study circadian rhythms and sleep phases assure. In particular, they recommend sleeping in a cool room, but in warm clothes and under a blanket.
Some studies suggest that people in socks fall asleep twice as fast as without them.
Be calm and positive.
When you wake up at 3 or 4 hours, you can get angry or upset, because you only have a few hours to sleep, and tomorrow is an important day, and if you do not get enough sleep, you will feel bad or look, so you will even more stress. Therefore, it is so important to calm down and relax.