Many individuals struggle to get enough sleep each night, whether it be due to health conditions like anxiety, chronic pain, or sleep disorders. One in five Americans experience “sleep maintenance insomnia,” waking up in the middle of the night and struggling to fall back asleep. Here are some things you should avoid doing in the middle of the night:
1. Don’t stay in bed: If you can’t fall asleep after 15-30 minutes, get out of bed and engage in a calming activity in another room.
2. Don’t use your phone: The blue light from screens can disrupt your sleep cycle by suppressing melatonin production, so avoid using your phone.
3. Don’t turn on bright lights: Keep the lights low and avoid bright overhead lights. Block out any disruptive light sources with curtains or a sleep mask.
4. Don’t drink caffeine or alcohol before bed: Avoid consuming substances that can disrupt your sleep, such as caffeine or alcohol, before going to bed.
5. Don’t watch the clock: Checking the time can increase feelings of stress and make it harder to fall back asleep, so resist the temptation to monitor the time.
6. Don’t nap or sleep-in: Stick to your usual sleep routine even if you didn’t sleep well the night before to establish consistent bedtime habits for better quality sleep long-term.
Remember, building a better sleep routine involves making smart choices when you wake up in the middle of the night. By avoiding these common mistakes, you can improve your chances of falling back asleep and getting the rest you need. Source: The Hearty Soul.
