It happens to all of us. We wake up in the middle of the night for no apparent reason and spend time until we fall asleep again. This is a form of insomnia that is more common than the "classic", ie the one during which we do not sleep.
The question is what to do in these cases, since the truth is that it is something very disturbing that destroys our sleep depriving us of both the enjoyment of his sleep and its benefits.
So the Wall Street Journal turned to several sleep experts and the answer may surprise you:
"Do absolutely nothing."
If this is something that does not happen often, experts recommend that you do not change anything in your daily routine the next day. Any attempt to make up for a lack of sleep will simply disrupt your sleep-related routine.
"Do not oversleep in the morning," says Professor Michael Perlis, of the University of Pennsylvania School of Medicine and director of a special sleep program. Do not take naps. "Do not go to bed early the next day and everything will be fine."
He also claims that it was also helpful to use caffeine to keep you awake until you usually lie down to sleep.
However, the experts also gave some advice on what you can do when you wake up at 3 in the morning and you do not fall asleep again:
- Avoid light and especially what is possible. Even if you want to go to the toilet do not turn on the light. Suppresses the levels of the hormone meletonin which "controls" the sleep cycle.
- Do not stay in bed, constantly spinning.
If you have woken up for good it is better to get up and do something that relaxes you as long as you do not open a computer and do not use the phone.
- If you end up watching TV… put on sunglasses. You should avoid screens in general but if you can not resist the TV do not sit too close and put on sunglasses.
- Do not eat anything. Not only will you gain weight but your body will perceive food as a "reward" and so waking up at night may become as routine as midnight visits to the fridge.
- Do not look at the clock. Thinking about how many hours are left until the alarm goes off simply adds to your stress.
Source: huffingtonpost.gr
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