Do you ask yourself how to go back to sleep naturally? Here are some tips on how to fall back to sleep naturally; get rid of lights and loud sounds, leave the bed and move about, do not stare at the clock, do not check your phone or other screens, and try meditation and breathing exercises, try relaxing your muscles, keep the lights off, keep your focus on something boring, try listening to relaxing music, how to go back to sleep after a nightmare.
Insomnia caused by an inability to return to sleep after waking up is called sleep maintenance insomnia in the medical field. According to several studies, the percentage of persons with insomnia ranges from 10 to 60 percent. If you're having trouble staying asleep throughout the night, it's a good idea to figure out why you're waking up in the first place. This will help you deal with the insomnia you're experiencing. There could be several reasons for this, including the fact that you have to use the restroom, that the early morning sun is streaming through your window, or that there is a lot of noise.
Get Rid of Bright Lights and Loud Sounds
Rouse & Spohrer (2018) warned that avoiding rousing yourself in the middle of the night is impossible. Having a plan to assist you in falling back asleep will help you reduce your time gazing at the ceiling while trying to get back to sleep. Check to see if any lights in the bedroom could keep you awake if you're having difficulties falling back asleep after waking up. It is much more challenging to get back to sleep when there are LED lights from electronics and light streaming through your window.
If an annoying sound comes from outside and enters through the window, you might try closing the window to block it out. You can also block out distracting sounds by wearing earplugs, turning on a fan, or playing white noise recordings in the background.
Leave the Bed and Move About
Freeman et al. (2018) explained that after lying in bed for approximately 20 minutes without falling back asleep, many people specializing in sleep study would advise getting out of bed and moving to a new room. If you move into a different room and do something soothing to keep your mind distracted for a few minutes, it will be easier to fall back asleep when you return to your original bedroom.
Do Not Stare at the Clock
Huang & Zhao (2020) revealed that people who already struggle with a generalized anxiety disorder might find that staring at the clock heightens their anxiety about their inability to fall or stay asleep. The connection between anxiety and sleep may function in both directions. People who struggle with anxiety frequently worry about falling asleep, and people who struggle to fall asleep frequently experience feelings of anxiety.
Do Not Check Your Phone or Other Screens
Mortazavi et al. (2018) showed that blue light, which is emitted by the screens of smartphones and other electronic devices, inhibits melatonin generation in the body. Melatonin is a hormone produced by the brain's pineal gland. It has a role in the circadian rhythm as well as the sleep cycles of an individual.
Lessen the amount of blue light that gets into your eyes, even though it's recommended not to check the phone late at night because it might stimulate your mind.
A nightshift setting is available on many gadgets, giving your screen a warmer tone. Amber-tinted eyewear is another low-cost option for filtering out blue light; the lenses in these glasses are yellow.
Try Meditation and Breathing Exercises
Yuliana et al. (2021) added that it's possible to do breathing exercises or meditate to sleep by putting your mind at ease. These strategies could also distract from the anxiety associated with your inability to fall or stay asleep. The breathing method known as the 4-7-8 exercise is one option available. In this method, breath is taken via the nose for four seconds, hold your breath for seven seconds, and then exhale through the mouth.
Try Relaxing Your Muscles
The practice of completing a full-body body scan helps relax and get sleep.
You can perform a body scan in one of the following ways:
Put your eyes out of your mind and focus on your breathing.
Your face should be the focal point of your attention as you relax the muscles in it.
Move your attention to your neck and shoulders, and try to relax those areas.
Continue to relax muscles in different body regions until you reach your feet, then stand up slowly.
Keep the Lights Off
Even if you get out of bed, fight the urge to turn on the lights. Intense light like that emitted by phone screens can disrupt your body's natural generation of melatonin and cause you to feel more awake.
Focus on Something Boring
It's possible that a distraction, like the tried-and-true "counting sheep" method or some other mind-numbing activity that keeps you busy, will help you fall asleep more quickly and efficiently. Reading something dull, like an article or book, could also do the trick. The nucleus accumbens is located in the region of the brain that is responsible for motivation as well as pleasure. This brain region may be the reason why you frequently feel tired when you are bored.
Try Listening To Relaxing Music
Listening to calming and soothing music may aid your ability to fall asleep. Additionally, it can block out sounds that likely keep you awake at night. Personal preference is one of the most critical factors in choosing which music is most effective at helping people fall asleep and stay asleep. Try out a few various kinds before you settle on the approach that's best for you.
How to Go Back to Sleep after a Nightmare
Use the same tactics stated above to clear your mind and relax if you wake up in the middle of the night because of a nightmare and have problems falling back asleep. Some examples of these approaches are as follows:
You can slow down both your heart rate and your breathing by practicing one of the meditation techniques, such as the 4-7-8 breathing technique.
You should either leave the room or look for another place to sleep.
Listen to music that brings about a sense of serenity in you.
For the next few minutes, direct your focus to something other than what's happening.
If you feel warm, turn on a fan or the air conditioner.
Insomnia that occurs when a person wakes up in the middle of the night and cannot go back to sleep is called sleep-maintenance insomnia. A good number of individuals have discovered that concentrating on a soothing activity or one that enables them to get their thoughts organized enables them to fall asleep more rapidly. If you cannot fall asleep after some time, move into another room for a few minutes before returning to your bedroom. However, if you find that your inability to sleep is getting more frequent, make an appointment with a medical professional. They might be able to help you determine the cause of your insomnia or recommend that you see a professional in the field of sleep medicine.
Arjmandi, N., Mortazavi, G. H., Zarei, S., Faraz, M., & Mortazavi, S. A. R. (2018). Can Light Emitted From Smartphone Screens And Taking Selfies Cause Premature Aging And Wrinkles?. Journal Of Biomedical Physics & Engineering, 8(4), 447.
Huang, Y., & Zhao, N. (2020). Generalized Anxiety Disorder, Depressive Symptoms And Sleep Quality During COVID-19 Outbreak In China: A Web-Based Cross-Sectional Survey. Psychiatry Research, 288, 112954.
Rouse, W. B., & Spohrer, J. C. (2018). Automating Versus Augmenting Intelligence. Journal Of Enterprise Transformation, 8(1-2), 1-21.
Sheaves, B., Isham, L., Bradley, J., Espie, C., Barrera, A., Waite, F., ... & Freeman, D. (2018). Adapted CBT To Stabilize Sleep On Psychiatric Wards: A Transdiagnostic Treatment Approach. Behavioural And Cognitive Psychotherapy, 46(6), 661-675.
Yuliana, Y. (2021). Amygdala Changes Through Breathing Exercise In Coping With The COVID-19 Pandemic. International Journal On Research In STEM Education, 3(1), 07-16.
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