We've all experienced it: waking up in the middle of the night with a racing mind that prevents us from falling back asleep. As sleep experts recommend, these proven strategies can help you return to restful slumber quickly and effectively.
If you've been lying awake for more than 20 minutes, it's time to get up. Tossing and turning only builds anxiety about sleep, potentially conditioning your brain to associate bed with wakefulness.
Instead, engage in a dull activity in low light until drowsiness returns, helping you re-link your bed with sleep.
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When using the bathroom at night, steer clear of harsh lights, which suppress melatonin production—the hormone regulating your sleep-wake cycle. Opt for a dimmable night light to preserve your natural rhythm.
This technique, highlighted by the Huffington Post, activates the mammalian dive reflex for rapid relaxation: Hold your breath for 30 seconds and submerge your face in a bowl of cold water. It slows your heart rate and calms your body.
Practice meditation or deep breathing exercises to quiet your mind. Helpful apps include The Breathing App, Prana Breath, and Breathing Exercises Dutch.
Source: The Independent
