Knowledge | Posted by Shwe Zin Win
Anyone who has ever woken up in the middle of the night and struggled to go back to sleep knows the toll insomnia can take the following day.
More than 17% of adults had trouble staying asleep most days or every day of the past month, according to 2020 data from the Centers for Disease Control and Prevention (CDC).
Dr. Biquan Luo, a San Francisco sleep expert and CEO of LumosTech, which produces a smart sleep mask to promote healthy circadian rhythms, shared some of the reasons and remedies for waking up at night. There are various reasons that people wake up at night, Luo said.
Some of the common sources of sleep disruption include stress and anxiety, discomfort or pain, and environmental disruptions such as noise, movement or too-hot or too-cold temperatures.
(More than 17% of adults had trouble staying asleep most days or every day)
Sleep disorders, such as sleep apnea or restless leg syndrome, can also cause people to wake up during the night.
(What to do when you wake up)
When you wake up in the middle of the night, it’s best to stay in bed at first, try to relax and see if you can fall asleep again, said Luo.
She suggested trying such techniques as progressive relaxation, breathing exercises, white noise machines and other methods that may help you relax.
"If you can’t fall back asleep after 10 or 15 minutes, it’s time to get out of bed," said Luo.
When you wake up in the middle of the night, it’s best to stay in bed at first, try to relax and try to go back to sleep, said a sleep expert. (iStock)
"Try going to a quiet and comfortable place at home, like the couch, and engage in a quiet, low-stimulation activity, such as reading a book or doing a calming activity, until you feel sleepy again — then return to bed."
((Mistakes to avoid))
Resist the urge to reach for your phone or look at the clock if your sleep is interrupted, said Luo.
Checking the time upon waking up in the middle of the night is one of the most commonly made mistakes that will make it more difficult to drift back off, said Luo.
Ref: Can’t fall back to sleep after waking up in the middle of the night? Here’s what experts recommend (foxnews)
