To successfully fall back to sleep quickly after waking up at night, breathing exercises and meditation are effective. Instead of tossing and turning in bed, get into a position that makes you feel comfortable, relax, close your eyes, and practice the 4-7-8 technique. This is a breathing exercise that involves placing the tip of your tongue on your palate for 4 seconds while inhaling deeply. Then hold your breath for 7 seconds before exhaling intensely for 8 seconds. You have to repeat the process until you fall asleep. If the causes of insomnia are the noises around you, do not hesitate to cover your ears or put on headphones that send soft and relaxing music.
If you can't get back to sleep after 20 minutes in bed, it's best to get up and do some gentle activity. Be careful, do not turn on the television or the computer at the risk of waking you up for good. Go for a walk around the house instead, or a little reading in the dim light.
It's important to resist the urge to turn on your phone or computer if you can't fall back to sleep . The blue light diffused by screens is particularly harmful for the production of melatonin, the hormone that causes sleep and regulates the internal clock. Moreover, to avoid nocturnal awakenings, it is recommended to turn off all screens at least one hour before bedtime. People with chronic insomnia are also advised not to put a television in their bedroom.
When you get out of bed after a nocturnal awakening, take the opportunity to prepare and drink a hot drink. A cup of chamomile tea, or hot milk with a little honey are known to help you fall asleep quickly. Attention, the herbal tea is diuretic and may require you to get out of bed again to go to the bathroom.
Some people can't fall back to sleep quickly after waking up at night due to the dysregulation of thermoregulation. Hence the importance of sleeping in a room that is neither too heated nor too cool. The ideal temperature is between 16°C to 21°C. So if you're losing sleep in the middle of the night, try this:air out the room a little or turn down the heat and put on some socks. Indeed, if you overheat your extremities, the body will eventually regulate itself.
Also read:
Sleep:18 unsuspected foods that prevent you from sleeping well
How to sleep well:the importance of good bedding
Sleep:all our tips for finally getting to sleep early
