Avoiding the midnight scroll: Expert tips for better sleep
It often happens that we suddenly wake up in the middle of the night. Fortunately, after a few minutes, we're usually able to fall asleep again. A doctor outlines the mistakes we might be making in these situations and advises on what to avoid to improve our chances of falling back asleep.
Waking up in the middle of the night and being unable to return to sleep is one of the most frustrating situations one can experience. Instead of resting, you toss and turn, desperately trying to find a way back to sleep. However, the more frustration grows, the harder it becomes to calm the mind and body.
Each of us has our own methods for dealing with nighttime insomnia—some try counting sheep, others reach for a book to shift their thoughts away from worries. However, as specialists note, some habits might only exacerbate the problem.
Dr. Biquan Luo, a sleep expert and CEO of LumosTech, emphasised in a conversation with "The New York Post" that many people make the mistake of reaching for their mobile phone.
Dr. Luo explained that looking at the clock can heighten stress and make it harder to fall asleep. Using a phone to check the time can add to the problem, as engaging with its content might be too stimulating, further disrupting relaxation and sleep.
Blue light has a particularly negative impact on our sleep patterns, disrupting the body's natural circadian rhythm. This is why many experts strongly recommend avoiding phone use shortly before bed. Putting the device aside allows the body to better prepare for rest, supporting the production of melatonin and facilitating peaceful sleep.
What to do when we wake up at night?
According to LADbible, if you encounter problems falling asleep, the first step is to stay in bed and try to relax. This allows the body to naturally return to sleep. However, if after 10 to 15 minutes you don't feel sleepy, it's worth getting up and going to a quiet place in the house, such as the sofa. There, you can engage in a quiet, relaxing activity like reading a book.
The key is to avoid stimulating activities, such as using electronic devices, which can exacerbate sleep problems. If insomnia persists over a longer period and starts significantly affecting your quality of life, it's worth considering consulting a doctor. A specialist can help identify the causes of the problem and propose appropriate treatment methods.
