It is two or three in the morning, the room is stifling and your eyes are wide open. The heat of this summer puts your nights to the test and the night awakenings become commonplace. These temporary insomnia are frequent, especially when the temperature climbs. But there are simple ways to help your body and your mind relax and find morphus. Here are eight practical tips to go back to sleep more easily, even at the heart of the night.
Do not light the light
Avoid activating the switch if you get up. Lighting stops melatonin production, sleep hormone. Prefer a soft night light to move without completely wakeing up your body.
Avoid blue light
The reflex to consult your smartphone is to be avoided. Blue light disrupts the sleep cycle and read information stimulate the brain, which makes you much more difficult to fall asleep.
Practice breathing 4-7-8
Lying, inspire deeply for 4 seconds, hold your breath for 7 seconds, then exhale slowly over 8 seconds. Repeat four times: this method helps to calm the heart rate and promote falling asleep.
Don’t look at the time
Avoid fixing the clock or the screen of your alarm clock. Seeing the scroll minutes creates additional tension and accentuates the anxiety of not sleeping.
Make a calm activity
If sleep does not come back, get up discreetly and take care of a boring activity such as coloring or a little stimulating book. The idea is to divert the attention of the stress of insomnia.
Try progressive muscle relaxation
Contract a group of muscles by inspiring, release by expiring. Start with the face, then go down gradually to the rest of the body. Deep muscle relaxation is deeply relaxed.
Visualize and erase your concerns
Imagine the stressful situation that takes care of you, visualize it in detail, then erase it mentally as if you were giving a gum. Repeat the exercise until you feel a feeling of calm.
Prepare your nights with good sleep hygiene
Certain habits strengthen the quality of sleep on a daily basis:
- Stop coffee and caffein drinks at least six hours before bedtime;
- Light dinner and avoid alcohol in the evening;
- Turn off the screens an hour before sleeping;
- Sleep in a fresh, dark and silent room.
If despite these measures the night awakenings persist and impact your daily life, it is advisable to consult a doctor to assess possible underlying causes.