NOBODY likes to wake up before the alarm goes off and can take away precious sleep time.
If you wake up, it can be difficult to get back to sleep without worrying about missing your alarm.
To get back to nodding off land without losing too much sleep, you can do a few things.
Here, experts reveal six ways that can help you get back to sleep and get a good meal.
1. Avoid going to the toilet
Dr. Michael Breus says Business Insider that you should stay exactly where you are if you wake up in the middle of the night and need to go to the bathroom.
Although you may be tempted to empty your bladder, the trick is to stay warm in your bed.
This is because if you leave a warm place, your heart has to pump more blood throughout your body.
MORE SLEEPING TIPS AND WEATERS
A low resting heart rate is needed to fall asleep, which is hard to achieve if you’re moving around and trying to find the loo roll.
2. Stop watching the clock
One thing we can all fall into is checking our watch or phone when we wake up in the middle of the night.
Dr. Michael says to avoid checking your phone at all costs, as the anxiety of looking at your watch can keep you awake longer.
3. Quit Alcohol
A glass or two of wineor a sip or two of brandy, which for many is a bedtime ritual and can help you drift off, but it can ruin the quality of your sleep.
That’s because alcohol prevents tryptophan – an amino acid that helps you sleep – from entering the brain.
Professor Malcolm von Schantz, from the University of Surrey, said: “Alcohol has the strange effect of making it easier for us to fall asleep, but makes it harder for us to fall asleep, and it affects the quality of our sleep. “
HOW MUCH SLEEP DO I NEED FOR MY AGE?
- Newborn (0-3 .) month): Sleep time narrowed to 14-17 hours (previously 12-18 hours)
- Newborns (4-11 months): Extended two-hour sleep range 12-15 hours (previously 14-15 hours)
- Toddlers (1-2 years old): Extended sleep range one hour 11-14 hours (previously 12-14 hours)
- Preschoolers (3-5): Sleep extended by one hour to 10-13 hours (previously 11-13 hours)
- School-age children (6-13): Sleep range extended by one hour to 9-11 hours (previously 10-11 hours)
- Teenagers (14-17): Sleep range extended by one hour to 8-10 hours (previously 8.5-9.5)
- Younger people (18-25): Sleep time from 7-9 hours (type for new age)
- Adults (26-64): Sleep time does not change and remains from 7-9 hours
- Older adults (65+): Sleep time is 7-8 hours (type for new age)
4. Put the pet away
It can be nice to have a soft, warm pillow to cuddle with, but you shouldn’t leave your pet in bed.
They can take away our important zzzzers – not just because they’re nervous, but because of their hair loss.
In addition, sleeping with a furry friend can also worsen allergies or asthma in people who are prone to it.
5. Cool down
You may feel like having a warm and cozy home is one of the only comforts during the colder months – but this can really disrupt sleep.
This is because central heating dries out the mucous membranes, making you more thirsty at night.
Dr Neil Stanley, former president of the British Sleep Society, says the optimal temperature for a good night’s sleep is 18°C or below.
We need to drop about 1 degree Celsius of our internal body temperature, at about 37 degrees Celsius – to drift away.
If you’re in a room that’s too warm, your body can’t get rid of that extra heat – and that means your sleep will be disturbed.
Turn off the heating in your bedroom and instead use down comforters, blankets, and breathable sheets to help regulate your body temperature.
6. Quiet your mind
To help fix this, National Sleep Foundation I recommend you try meditation.
They say, “Learning to quiet your mind can be a useful skill, both for navigating stressful times during the day and for falling asleep at night.
“If you haven’t tried it yet, start with a few minutes of sitting quietly and focusing on inhaling and exhaling.
“You can also discover apps that will help guide you.”
They also recommend exercising more because people who exercise regularly tend to fall asleep faster and sleep better.
Want more sleep advice? CBT may be the key to helping people with colic fall asleep faster and snooze longer.
https://www.thesun.ie/health/5686818/why-waking-up-night-sleep/ Why do I stay up all night? Top six tips to help you get back to sleep