How To Stop Middle-of-the-Night Awakenings: 10 Tips
Everyone wakes up a little during the night as your brain moves through its sleep cycles; usually you just roll over and don't remember it at all. But sometimes you completely wake up and are left staring down the numbers on the clock, doing the math on how long you have until it's time to get ready for work. You know you need more rest, but it takes a long time to fall back asleep. When you finally doze off, before you know it, your alarm clock is ringing.
If that sounds familiar, you may have a common form of insomnia that makes it hard for you to stay asleep. The good news is that the following ten tips can help you get a better night's rest.
1.Get a deep sleep by using a weighted blanket
The weighted blanket is a sleep product came from the Deep Pressure Touch therapy which works through the application of firm but gentle pressure on various parts of the body. Like the name indicates, weighted blankets are made with added weight so that they feel heavier than a typical blanket. If you have ever cuddled under a fluffy down blanket, or you feel calm and relaxed while zipped up in a heavy sleeping bag, you have probably already experienced the benefits of Deep Pressure Touch therapy. According to the Journal of Sleep Medicine and Disorders, studies have shown that weighted blankets help people fall asleep faster and get more deep sleep.
Nowadays weighted blanket becomes a hot commodity, many people want one for their family, their friends or themselves. Personally I strongly recommend YnM Cooling Weighted Blanket to the people who want to improve REM sleep. The blanket was made with 100% natural bamboo viscose that absorbs body heat and wicks away moisture. It's designed for people who get really hot or sweat a lot in their sleep. And it is vital to keep bed enviroment cool for getting more REM sleep. YnM is one of the top sellers on Amazon, it is very easy for you to find them there. YnM is known for its good price and high quality. Therefore, they got 4.5 out of 5 with over 3000 reviews.
2. Skip naps
Limit your naps to 20 minutes at the most, and don't nap late in the day. The best time is around 1-1:30 pm if you're an early riser, or 2:30-3 if you're a late riser.
3. Exercise earlier in the day
A vigorous early evening workout that left her feeling wired well past her 11 o’clock bedtime, so please shift your weekday work out to late afternoon. A regular exercise routine can improve both the quantity and quality of your rest.
4. Get some sun
While we’re often told to stay out of the sun, or to put on a heavy dose of sunblock, in order for us to produce an optimal amount of melatonin, our bodies need an optimal amount of sunlight. Melatonin levels at night are dependent on a complete shutdown of melatonin during the day, which can only be accomplished if we are exposed to extremely bright sunlight during the day.
5. Avoid caffeinated drinks
This includes tea, coffee, chocolate and cocoa. Caffeine is a stimulant, which means it can make you feel more awake. Its effects can last for 3 to 4 hours. It is also important to limit the total amount of caffeine you drink during the day too.
6. Skip alcohol
If you have the habit of drinking, ditch the bottle immediately. That is because the influence of alcohol can make things worse in hypersomnia patients.
7. Turn off devices
The blue light emitting from the screen may be stimulating your brain and disrupting your sleep. Put the phone down an hour before bedtime and read a physical book, meditate, or listen to music instead until you feel sleepy.
8. Unwind with a relaxing routine
To relax yourself before bed, take the time to create a routine that signals to your body and mind that it’s time for sleep. Try taking a warm bath, sipping chamomile tea, doing gentle yoga poses, or using a meditation app.
9. Set a sleep schedule.
A regular sleep schedule helps synchronize your sleep/wake cycle. Once you determine how much time in bed you need, go to bed each night and get up each morning at the same time.
10. Eat sensibly.
Finish dinner several hours before bedtime. If you need a snack in the evening, eat a small serving of something you know won't disturb your digestion, such as applesauce, yogurt, cereal and milk, or toast and jam.