How to Go Back to Sleep After Waking Up at Midnight
How to Go Back to Sleep After Waking Up at Midnight.
Do you find yourself wide awake in the middle of the night, struggling to return to sleep? You’re not alone! Approximately 20% of people experience this frustrating bout of insomnia. But fear not! We’ve got you covered with a plethora of tips to swiftly guide you back to dreamland. Plus, learn effective strategies to prevent these midnight awakenings from disrupting your precious sleep in the first place.
References:
https://www.webmd.com/sleep-disorders/ss/slideshow-how-to-get-back-to-sleep
Do you find yourself wide awake in the middle of the night, struggling to return to sleep? You’re not alone! Approximately 20% of people experience this frustrating bout of insomnia. But fear not! We’ve got you covered with a plethora of tips to swiftly guide you back to dreamland. Plus, learn effective strategies to prevent these midnight awakenings from disrupting your precious sleep in the first place.
References:
https://www.webmd.com/sleep-disorders/ss/slideshow-how-to-get-back-to-sleep
Transcript
00:00 Welcome back Sunbro, we hope you all in great health and great money. Before we start,
00:05 please at least subscribe so we can have little money for food and paying bills.
00:09 Alright, today we are going to talk about "How to go back to sleep after waking up at midnight".
00:15 Do you find yourself wide awake in the middle of the night, struggling to return to sleep?
00:19 You're not alone, approximately 20% of people experience this frustrating bout of insomnia.
00:26 But fear not, we've got you covered with a plethora of tips to swiftly guide you back to
00:30 dreamland. Plus, learn effective strategies to prevent these midnight awakenings from disrupting
00:36 your precious sleep in the first place. 1) Say goodbye to time obsession.
00:41 Resist the urge to check the clock as you navigate the midnight hours.
00:44 Constantly monitoring the time only amplifies stress, making it harder to relax and slip back
00:50 into slumber. 2) Screen-free zone. Banish electronic screens from your nighttime routine.
00:57 The blue light emitted by devices signals wakefulness to your brain,
01:00 hindering your efforts to fall back asleep. 3) Change of scenery. If you've been awake for
01:06 more than 20 minutes, consider relocating to another room. Engage in calming activities
01:12 like deep breathing or reading to help soothe your mind and body. 4) Resist the urge to be
01:17 productive. Although tempting, the middle of the night is not the time to tackle chores or work
01:22 tasks. By avoiding productivity, you prevent reinforcing unwanted wakefulness. 5) Count
01:28 down to calm, quiet a busy mind by counting backwards from 100. This simple technique
01:34 redirects your focus, allowing relaxation to pave the way for sleep. 6) Relax your muscles.
01:41 Practice progressive relaxation by systematically tensing and releasing muscle groups throughout
01:45 your body. This promotes a state of calm conducive to sleep. 7) Unwind before bed. Incorporate
01:52 relaxing activities into your bedtime routine, such as listening to soothing music or practicing
01:58 gentle yoga poses. 8) Limit caffeine intake. Half of the caffeine is still not digested even after
02:04 3 to 5 hours. Steer clear of caffeine-containing beverages after 1 p.m. to avoid disrupting your
02:10 sleep-wake cycle. 9) Embrace silence. Create a noise-free environment in your bedroom to minimize
02:17 disturbances that could interrupt your sleep. 10) Stay cool. Maintain a comfortable sleeping
02:23 temperature between 60 and 67 degrees Fahrenheit to promote restful sleep. 11) Moderate alcohol
02:30 consumption. While alcohol may initially induce sleepiness, it can lead to fragmented sleep
02:35 patterns and frequent awakenings later in the night. 12) Cultivate mindfulness. Incorporate
02:41 meditation into your daily routine to quiet racing thoughts and promote relaxation, making it easier
02:46 to return to sleep after waking. 13) Establish a consistent sleep schedule. Stick to a regular
02:53 bedtime and wake-up time to train your body's internal clock for optimal sleep quality.
02:57 14) Seek medical advice if needed. If persistent nighttime awakenings persist despite your efforts,
03:04 consult a health care professional to address any underlying health issues contributing to
03:09 disrupted sleep. With these tips at your disposal, you'll be equipped to navigate midnight awakenings
03:14 with ease and reclaim restful slumber. Thanks for watching, Sunbro. Please subscribe, like,
03:20 comment, and share if you find this helpful. Come again to our next meeting Sunbro.