Summer nights have their charm, but they also have their setbacks. When the temperature does not drop below 25 ° C and the slightest sheet becomes suffocating, many see their night interrup in the middle. Wake up at 2 a.m., 3 a.m. or 4 a.m., eyes wide open: how to manage to go back to sleep when sleep evaporated? With the heat wave that had settled in many regions of France in recent days, the night heat weakens deep sleep and increases night awakenings. And when insomnia settles, some reflexes can worsen the situation. However, there are simple tips, validated by sleep specialists, to find a state of calm conducive to falling asleep.
Why shouldn’t light the light
First reflex to forget: press the switch. The artificial light, even brief, interrupts the secretion of melatonin, the sleep hormone. This also applies to a simple visit to the toilet. To avoid banging in the dark without completely wakeing up, a soft light night light is the best ally. It is enough to light the path, without reporting to your brain that it is time to get up.
Same fight with screens. Lighting her phone to take a look on time or scrolling through social networks is a trap. Blue light and avalanche of information stimulate the brain when it should slow down. The trick is simple: to remove the phone from the bedside table, or even leave it in another room.
Effective techniques to appease body and mind
The objective is not to force the return of sleep, but to recreate the favorable conditions for it to come back naturally. Several relaxation techniques make it possible to achieve it, without medication.
- The breathing method 4-7-8 consists in inspiring 4 seconds, retaining your breathing 7 seconds, then expiring slowly for 8 seconds. Repeated several times, she calms the nervous system and slows the heart rate;
- Progressive muscle relaxation is another powerful option. It consists in contracting each muscular group by inspiring, then relaxing by expiring, starting with the face and going down to the feet;
- Mentally visualizing his concerns to better erase them is an unknown but effective method. It is a question of making the image of a stressful event appear, then of mentally erasing it as we would erase a drawing. Repeated several times, this practice helps unload tensions.
Finally, if sleep does not come back after 20 minutes, it is better to get out of bed. Without turning on the strong lights, take care of a monotonous activity: Read a manual, make a coloring, or fold the linen. The brain is gradually bored and releases its vigilance, which opens the way to sleep.
Good reflexes to limit night awakenings
A quality sleep starts well before bedtime. By modifying certain habits, the risks of awakening is reduced in the middle of the night.
- Do not drink coffee or tea six hours before going to bed;
- Avoid too heavy meals and alcohol in the evening;
- Cut any screen at least thirty minutes before bedtime;
- Sleep in a fresh, silent and totally plunged room in the dark
If despite everything, night awakenings become frequent and harm your daily life, it is better to talk to a health professional. Chronic sleep disturbances can be linked to other causes than a simple transient insomnia, especially in summer.