Is that dark circle beneath your eyes resultant from the consistent sleepless nights you face? Do you wake up and can’t go back to sleep again?
Staring at the night sky or the room ceiling can be frustrating, and it profoundly impacts your sleep cycle. Besides, it can also cause irritable mood swings, severe headaches, and other health perils. But before you know how to go back to sleep, it is essential to understand the necessity of sleep.
Importance of Healthy Sleep
We all have faced this, staying wide awake at 2 am with rising tension about the probable future occurring or the shadows from the past haunting you as your mind races through numerous thoughts. A break in your thought process occurs as the first beam of sunray peeps to your room! But wait, did you stay awake all night? Sleepless nights have a heavy impact on your day-to-day cycle. It affects mental and physical health and hinders the quality of life.
Good mornings will, therefore, only occur if you have had a good night’s sleep. This is because lack of sleep impacts the behavioral pattern, hinders brain functioning, and obstructs the growth and development in teens.
Sleep deprivation even affects your work life, as there is a lack of rational thinking, creativity, and productivity in the way you work. So for healthy brain functioning, emotional well-being, enhanced physical health, daytime performance, and safety, you must sleep.
How to maintain sleep Hygiene?
Now that you are aware of the importance of sleep, it is necessary to know how to go back to sleep after waking up so that your body follows a healthy functioning.
1. Avoid using the bathroom, unless necessary
It doesn’t necessarily require a frequent visit to the loo of you can’t go back to sleep at night unless there is an absolute emergency. While sleeping or even when you are staring at the ceiling in the middle of the night, the heart rate remains relaxed and functions slowly. But sudden wakeup can make the autonomic nervous system more active, which hinders you from falling asleep again. So it is best to avoid consumption of fluid an hour before bedtime.
2. Calm your mind and follow 4-7-8 breathing technique
The cause of most restless nights is because your mind is anxious about some recent events or overthinking about a deadline you have to meet at the workplace. So while you are lying down, it is necessary to calm your mind, a trick for which is to start counting numbers backward, so your mind remains engaged. You can also use the 4-7-8 breathing method of inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
3. Schedule a consistent time for sleeping
The human body has an internal clock cycle that indicates the brain to sleep at night. It is imperative to sync between sleeping and waking up, so you are not sleep deprived or overslept, especially on weekends. Therefore maintain a cycle of sleeping and waking up at a fixed time on all days.
4. Stop watching the clock
Mentally calculating the number of hours left for you to sleep by viewing the clock every 10 minutes, will not help you get back to sleep. On the contrary, it can cause frustration and irritation and impact your behavioral pattern. So put the clock away and try to relax and close your eyes instead.
5. Create an environment befitting a goodnight sleep
The way your bedroom is designed, impacts on how much good sleep you will get at night. So for a conducive sleep environment, it is necessary to have tranquility in the room. Place some soothing bedside lamps; avoid bright lights, and listening to rock music. Instead, play a soothing soft tune; also, aromatic candles can help you sleep. Besides, it is imperative to have the right pillow and mattress to help you find solace in your bed.
6. Keep electronic gadgets away
It is almost impossible to fall asleep if your eyes are constantly wandering through the news feed on Facebook, checking stories on Instagram, reading WhatsApp conversations, or following the current affairs on news channels and Twitter. So one hour before bedtime, stop all the electronic gadgets and switch to something calm like reading a book or listening to soft music.
7. Avoid consumption of stimulants
Can’t go back to sleep? Blame it on the hot cup cappuccino that you had while binge-watching on Netflix! Stimulants such as caffeine, nicotine, or alcohol deeply impact the sleep cycle. So it is best to avoid these at least a few hours before bedtime to have a peaceful and sound sleep at night.
8. Use the bed only for sleeping
To have a sound sleep at night, it is best to use the bed only during bedtime. For our mind and body, bed symbolizes a place of relaxation after a tiring day. So it is best to avoid electronic devices like television or laptop for watching movies or work, while you are in your bed.
9. Outdoor activities and exercise
To cue the brain fine-tuning the body clock timing, you can talk a walk outdoor during the dusk or spend some time under natural light during the day. This will help the brain differentiate between day and night and synchronize the sleeping pattern. Also, exercising before dinner will aid in rendering a sound sleep.
10. Get a professional help
If you are facing constant trouble to sleep, then it is high time you seek the help of a doctor. This will help you understand the root cause of the sleep disorder, and with proper guidance and medication, you can retain your sleep cycle.
Sleeping is a natural body process like the consumption of food and other routine activities. It is necessary to adhere to the sleeping requirements and try to sleep for a minimum of 7-8 hours in a day. Here were some tips on how to fall back asleep, and if the sleep disorder persists, it is necessary to seek a doctor’s help.