Insomnia: what to do in the middle of the night when you can’t sleep?
Leave your room and keep yourself busy.
The bedroom must remain a place of sleep, peaceful and conducive to rest. By staying in bed waiting for time to pass, your brain will associate this place with stress and the anxiety of not falling asleep. This can trigger insomnia and anxiety due to the stress of not falling back to sleep. However every person reacts differently.
Try to get up and walk around your living room / kitchen / bathroom. The main thing is to do another activity elsewhere. Be careful not to fall asleep on your sofa, only your bed must be associated with sleep.
You may be tempted to take sleeping pills to help the sandman come again. However, medication is not the best solution and can make you drowsy. Take advantage of these moments to carry out certain activities that you do not have time to do during the day!
Activities to fall asleep
Blue light on screens is not a good idea if you want to get back to sleep. Turn on a dim light to avoid fooling your brain about what time it is and forget about Instagram, Facebook and Twitter.
You can however take a book from your library that you never managed to finish or open. This can help you relax by letting yourself be carried away by a new story, without being too caught up in an adventure that could prevent you from sleeping. You won’t read for more than 20 minutes and as soon as you feel your eyelids becoming heavy, go to bed, it would be a shame to miss this window to get back to sleep. This is why we must avoid books that are too addictive, take one interesting enough to read, but not too addictive that you can’t close and sleep. You can also turn to a magazine.
The goal is to do a calm activity to relax your brain and restore sleep. Knitting, which seems to be back in fashion, is also an option. What are its benefits? This activity occupies your hands and therefore your mind: you will no longer be focused on your insomnia. It promotes letting go, a necessary step to fight insomnia. So knit for a few minutes calmly, no need to challenge yourself to make a whole sweater, that will not help you relax.
If you don’t want to start an activity, meditation is the solution. Stay in the dark and put on some quiet music. Binary form music is not recommended because it causes adrenaline to be produced in your body, which will wake you up even more. Once again, as soon as sleep is felt, go to bed and enjoy your sleep.
What you should not do !
Obviously, you might be tempted to turn on the television to watch an uninteresting documentary on your couch and yes, it can end up making you fall asleep. But your sleep will not be as restful because your brain will be in full activity.
Do not go out for a walk either. You might think that this is a good idea to take in the fresh air and get a little tired while walking, but no! Going outside will cause physical exertion as well as a cardiac acceleration which will make all desire for rest disappear. Especially that walking at night can increase alertness and stress levels in some people. Going to get a bag of chips at the 24/7 grocery store is therefore not very beneficial for your rest. `
So for a good night’s sleep, avoid the stimulants such as coffee or sodas, go to bed at a fixed time after a light meal. And if you wake up in the middle of the night, you can still eat a sweet cupcake to cause tryptophan, the acid that causes the sleep hormone, melatonin, to appear. You will be able to quietly lie down without having a full stomach, since being full could cause nightmares.
If this advice has not worked, you can also seek consultation to find a treatment for these nighttime problems, but, as a reminder, you should never take medication without medical advice.
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