How to get back to sleep after waking up in the middle of the night.. Take a 5-minute break

Amman Today

publish date 1970-01-01 03:00:00

Who among us did not wake up at night for any simple reason, whether anxiety or to drink water, or to answer the phone, and when he decided to go back to sleep again, he could not cause distress to many, especially if they did not get enough sleep, and “The Seventh Day” reviews some advice from Sleep experts worry about coaxing your body back into sleep again.

insomnia sleep

breathing exercises

Deep breathing is a well-known way to reduce stress and relax, and while continuing, it makes it easier for you to fall asleep as well. Start by placing your hand on your stomach, then close your eyes and take a slow, deep breath through your nose, making sure that you feel your stomach rise, then start a slow count of six. Then release that breath very slowly through your mouth. Sleep specialists say that taking slow deep breaths in, through the nose and out through the mouth using our major respiratory muscles, the diaphragm can help relax the body and mind.

Resort to meditation exercises

Meditation is a great way to calm the mind, with the need to stay away from any source of noise, until you have finished stress and reached the stage of gradual relaxation.

Getting rid of insomnia
Getting rid of insomnia

5-minute break

Lack of sleep is linked to weight gain. Give your brain a break a few times during the workday. If your brain is on high alert all day, it has trouble falling back asleep, so if you don’t have the chance to take a nap, you can replace it with a 5-day breathing break. minutes.

Avoid following the clock

Usually, when you fall asleep, your mind starts calculating the time left for sleep and worrying about whether you will go back to sleep in a reasonable period of time, and whether that period is enough to rest, all of this can make the process of returning to sleep more difficult, so at that time you should drink water and not look at the clock and complete only sleep.


Beware of blue light and stimulation

Don’t use a computer, smartphone, or tablet to jot down your worries Dr. Vsevolod Polonsky, who directs sleep research, said rule number 1 actually is, “No computers, cell phones, and PDAs in bed and at least one hour before bed.” Bedtime, stressing that this light destroys sleep in the mind and may contribute to mental disorders.


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Source : اخبار الاردن

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